HealthCentral reports on the best strength training and mobility exercises for hip osteoarthritis (OA) according to HSS physical therapist Meghan Lamothe PT, DPT, OCS, ATC.

Some pain when you move is normal with OA, but that shouldn’t stop you from exercising, explained Lamothe. Lamothe counseled to follow her three-point rule: Before physical activity, rate the pain from zero to 10. If the pain goes up by more than three points—say, from a three to a seven—you’ve done too much. Stop and rest. If the pain comes back down, you can continue. For post-exercise pain, try icing the joint for 10 to 15 minutes.

Quality of performing the moves is key. Lamothe advised to complete the moves slowly and intentionally to focus on proper form. She recommended beginning with two sets of 8-10 repetitions for each exercise, three or four days per week (with a day of rest in between). As you get stronger, you can add a set and/or do 12 to 15 reps, she added.

Strength training exercises Lamothe recommended and offered guidance on how to perform them include but are not limited to hip extensions, heel slides, glute bridges, and others.

Read the full article at Healthcentral.com.