Prevention of osteoarthritis of the hip and knee joints

Hip Exercises

Lateral Leg Raise (Hip Abduction)

• Starting position: Lie on your side, supported by lower arm, legs extended.
• Movement: Lift top leg and lower with control. 2–3 sets × 10–15 reps per side.
• Target: Strengthens glute medius and stabilizes pelvis.

Clamshell (Lateral Glute Muscle)

• Starting position: Lie on your back, knees bent, feet together.
• Movement: Open top knee toward ceiling without rotating pelvis. 2–3 sets × 12–20 reps per side.
• Target: Strengthens hip muscles and stabilizes knee joint.

Bridge (Glute and Hamstring Activation)

• Starting position: Lie on your back, knees bent, feet flat on floor.
• Movement: Lift hips without arching back (avoid S-curve), hold briefly, lower. 2–3 sets × 12–20 reps.
• Target: Strengthens glutes and hamstrings.

Mobility Exercise: Hip Rotation

• Starting position: Lie on your back or sit.
• Movement: Bend one leg and gently tilt knee inward and outward. 2–3 sets × 10–15 reps per direction.
• Target: Maintains hip joint mobility.

Integration Guidelines (Hip)

• Frequency: 3–5 times per week.
• Warm-up: 5–10 minutes before training. Perform movements with control and without pain.

Knee Exercises

Wall-Supported Squat

• Starting position: Stand with back against wall, feet hip-width apart.
• Movement: Lower slowly to approximately 45–60 degrees knee bend, then rise. 2–3 sets × 10–15 reps.
• Target: Strengthens thigh muscles and improves knee stability.

Controlled Lunges

• Starting position: Stand upright, step forward.
• Movement: Lunge deeply keeping knee over foot, return to start. 2–3 sets × 8–12 reps per leg.
• Target: Strengthens hip and knee stabilizing muscles.

Floor Leg Curl (Hamstring Balance)

• Note: In case of injury, use modified variation if needed.
• Movement: Integrate alternative exercises based on individual situation.

Clamshell (Optional for Knee)

• As above, also useful for knee stabilization.

Integration Guidelines (Knee)

Combine strength exercises with regular low-impact cardio (walking, cycling). Focus on proper form and pain-free execution. For persistent pain: consult a doctor or physical therapist and adjust exercises individually.