Oct 15 2025, 05:48 PM
QUOTE(kwackers @ Sep 22 2025, 12:05 PM)
Sorry if this isn't the right place to post this, but I'm hoping to get some advice on losing weight / building strength while having movement restrictions due to hip osteo-arthritis.
I can't hinge my hips, so I can't do exercises like burpees, squats, etc... anything that requires lifting/raising my legs or squatting down.
I'm able to swim, but can only do the freestyle kind of kicking with my legs; breast stroke style kicking places too much strain on my hip joints. When I swim nowadays, I'll either stick to freestyle or wear a Decathlon snorkel so I can still do the breast stroke motion with my arms while kicking like in freestyle with my legs.
I tried elliptical trainers, and although they're less painful than treadmills or step machines, the movement is still a bit painful on my hip joints.
My weight training seems limited to upper body and core (at least the exercises that don't involve leg raises, etc). Are there any other exercises or cardio activity that I can try that won't aggravate my hip joints?
I am not sure how long since you have had this OA, but it sounds like recent and such - do keep it to lightweight. You can do squats but keep it to shallow - so either put a box or bench and start from there. You can do seated position and stand up with weights and slowly work towards strengthening of the muscles.I can't hinge my hips, so I can't do exercises like burpees, squats, etc... anything that requires lifting/raising my legs or squatting down.
I'm able to swim, but can only do the freestyle kind of kicking with my legs; breast stroke style kicking places too much strain on my hip joints. When I swim nowadays, I'll either stick to freestyle or wear a Decathlon snorkel so I can still do the breast stroke motion with my arms while kicking like in freestyle with my legs.
I tried elliptical trainers, and although they're less painful than treadmills or step machines, the movement is still a bit painful on my hip joints.
My weight training seems limited to upper body and core (at least the exercises that don't involve leg raises, etc). Are there any other exercises or cardio activity that I can try that won't aggravate my hip joints?
As for cardio - you should just stick to walks and your swimming for now given the pain and its not worth aggravating the injury further.
I found a study that made participants went through some exercise training (with the program included) which seems to yield very decent improvement. Perhaps you can use that as a basis: [Exercise Training in Treatment and Rehabilitation of Hip Osteoarthritis: A 12-Week Pilot Trial] sorry can't link.
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