Hip Osteoarthritis

2-Week Rehabilitation Program Post Platelet-Rich Plasma (PRP) Treatment for Hip Osteoarthritis

This program focuses on reducing pain, restoring range of motion (ROM), and gradually improving hip strength and stability while promoting healing and reducing stress on the hip joint.

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General Guidelines

1. Protect the hip joint: Avoid high-impact activities, heavy lifting, or prolonged standing.

2. Pain management: Use ice or heat therapy as needed for discomfort.

3. Progress gradually: Perform all exercises within a pain-free range, increasing intensity only as tolerated.

4. Monitor symptoms: Discontinue exercises if pain worsens or mobility decreases, and consult your healthcare provider.

Week 1: Pain Management and Gentle Mobility

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Goals:

• Minimize pain and inflammation

• Restore gentle range of motion

• Prevent stiffness

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Day 1–3: Rest and Recovery

• Activity:

  • Limit weight-bearing activities. Use a cane or walker if necessary to reduce joint stress.

  • Avoid positions or activities that exacerbate pain.

• Pain Management:

  • Apply ice packs for 15–20 minutes, 2–3 times daily, if swelling is present.

  • Use heat therapy for stiffness or muscle tightness once swelling subsides.

• Passive and Gentle Active Mobility:

  • Heel Slides: Lie on your back and slide your heel toward your buttock, keeping the foot on the ground. (10 reps, 2 sets)

  • Hip Flexion Stretch: Lie on your back and gently pull one knee toward your chest. Switch legs. (Hold for 15 seconds, 2 reps each side)

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Day 4–7: Gentle Mobility and Core Activation

• Mobility Exercises:

  • Hip Abduction/Adduction: Lie on your back and slide one leg out to the side, then return to the center. Keep the opposite leg stationary. (10 reps, 2 sets)

  • Seated Marching: Sit in a chair and lift one knee at a time as if marching in place. (10 reps, 2 sets)

• Core Activation:

  • Bridge Exercise: Lie on your back with knees bent. Lift your hips, creating a straight line from shoulders to knees. (Hold for 5 seconds, 10 reps, 2 sets)

  • Transverse Abdominis Activation: Lie on your back and gently draw your belly button toward your spine without moving your pelvis. (Hold for 5 seconds, 10 reps)

• Postural Awareness:

  • Maintain proper posture during sitting, standing, and walking.

Week 2: Progressive Strengthening and Functional Mobility

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Goals:

• Strengthen hip and core muscles

• Improve joint stability

• Prepare for functional activities

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Day 8–10: Light Strengthening and Active Mobility

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• Active Range of Motion (AROM):

  • Standing Hip Flexion: Stand with support (e.g., a chair) and lift one knee to hip height, then lower. (10 reps each side, 2 sets)

  • Side-Lying Hip Abduction: Lie on your side and lift the top leg slightly, keeping it straight. Lower slowly. (10 reps each side, 2 sets)

• Strengthening:

  • Clamshells: Lie on your side with knees bent. Keep your feet together and lift the top knee while keeping your pelvis stable. (10 reps each side, 2 sets)

  • Straight Leg Raise: Lie on your back, keep one leg straight, and lift it off the ground. Lower slowly. (10 reps each side, 2 sets)

• Dynamic Stability:

  • Step-Ups: Step up onto a low step or platform, then step back down. (10 reps each leg, 2 sets)

  • Standing Hip Extensions: Stand with support and extend one leg backward without leaning forward. (10 reps each side, 2 sets)

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Day 11–14: Functional Strength and Endurance

• Strengthening and Stability:

  • Mini-Squats: Perform shallow squats, keeping your weight evenly distributed and back straight. (10 reps, 2 sets)

  • Bridge with Marching: In a bridge position, lift one knee toward your chest, alternating sides. (10 reps, 2 sets)

• Functional Mobility:

  • Standing Side Steps with Band: Place a resistance band around your thighs and take small steps to the side. (10 steps each direction, 2 sets)

  • Single-Leg Balance: Stand on one leg for 10–20 seconds, holding onto support if needed. Switch legs. (2–3 reps each side)

• Aerobic Conditioning:

  • Incorporate light walking or stationary cycling for 15–20 minutes daily to maintain cardiovascular fitness and improve joint mobility.

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Additional Recommendations

1. Hydration and Nutrition: Ensure adequate hydration and consume an anti-inflammatory diet rich in omega-3 fatty acids, fruits, and vegetables.

2. Pain Management: Use heat therapy for residual stiffness or muscle soreness in Week 2.

3. Postural Adjustments: Incorporate ergonomic modifications during daily activities to reduce joint stress.