Help for your hips

How to spot a common form of osteoarthritis... and alleviate its effects. By CAMILLA FOSTER

- CAMILLA FOSTER

HIP osteoarthritis is one of the most prevalent joint conditions in adults over 50, yet many people miss the early signs until it starts to disrupt daily life.

Here specialist hip physiotherapist Mehmet Gem, founder and director of The Hip Physio, shares some key insights on what hip osteoarthritis is, the key symptoms to look out for and suggested some exercises to try.

EXERCISES TO TRY

Banded hip abductions

"Place a resistance band just above your knees and sit on a chair or lie on your back with your knees bent," says Mehmet. "With your feet together, gently push your knees apart against the band. Keep the movement small and controlled. Hold for two seconds at the widest point, then slowly return to the start and repeat for 12 to 15 repetitions. This exercise is good for the lateral hip muscles."

Single leg balance leg lifts

"Stand near a wall or sturdy surface, in case you need support, and shift your weight onto one leg," instructs Mehmet. "Slowly lift the other foot a few inches off the ground and keep your standing knee soft, not locked.