Explanation of Diagnosis

Hip arthritis occurs when the cartilage in the hip joint wears down, leading to pain, stiffness, swelling, and reduced range of motion. It is commonly caused by aging, previous injuries, obesity, genetics, or repetitive stress on the joint. Symptoms may include hip pain (especially in the groin or outer thigh), stiffness in the morning or after sitting, difficulty walking, and joint clicking or grinding (crepitus).

Specific Work Modifications

• Avoid prolonged standing or walking; take sitting breaks when possible.
• Use an ergonomic chair with lumbar and hip support to reduce strain.
• Avoid deep squatting, heavy lifting, or repetitive bending.
• Use anti-fatigue mats if standing for long periods.
• Modify tasks to limit excessive hip rotation or weight-bearing stress.

Specific Activity Modifications

• Avoid high-impact activities like running, jumping, or deep squats.
• Modify workouts by switching to low-impact exercises like swimming, cycling, or water aerobics.
• Use proper warm-ups and stretching before and after activities.
• Wear supportive footwear and use walking aids (if needed) to reduce hip strain.

Recommended Supplements

• Glucosamine & Chondroitin (1500 mg/1200 mg daily) – Supports joint cartilage.
• Collagen peptides (10 g daily) – Helps maintain joint and ligament health.
• Vitamin D3 (1000-2000 IU daily) – Supports bone and joint health.
• Omega-3 fatty acids (1000 mg daily) – Reduces joint inflammation.
• Turmeric (500 mg twice daily) – Provides natural anti-inflammatory benefits.

Recommended Nutrition and Hydration

Diet Recommendations:

• Joint-supporting foods: Bone broth, citrus fruits, bell peppers, and nuts.
• Anti-inflammatory foods: Fatty fish (salmon, sardines), turmeric, berries, and walnuts.
• Protein-rich foods: Chicken, eggs, lentils, and dairy to support tissue repair.
• Limit processed foods, refined sugars, and excess alcohol, which can worsen inflammation.

Hydration Tips:

• Drink at least 2–3 liters of water daily to maintain joint lubrication.
• Limit caffeine and alcohol, which can dehydrate tissues and slow recovery.

Home Exercise Prescription

Perform 2-3 times daily to improve hip strength and flexibility while reducing stiffness and pain:

Phase 1: Pain Relief & Mobility (Days 1-7, Reduce Stiffness & Improve Range of Motion)

1. Seated Hip Flexor Stretch

1. • Sit in a chair, bring one knee toward your chest, and hold.
   • Hold for 20-30 seconds, repeat 3 times per side.

2. Pelvic Tilts

1. • Lie on your back with knees bent, tighten your core, and flatten your lower back.
   • 10 reps, 2 times daily.

3. Hip Circles (Gentle Mobility)

1. • While seated or standing, slowly move your hip in circular motions.
   • 10 reps per direction, 2 times daily.

Phase 2: Strengthening & Stability (Weeks 1-4, Build Hip Support & Reduce Strain on Joint)

4. Clamshells (Hip Abductor Strengthening)

1. • Lie on your side with knees bent, open knees like a clamshell.
   • 10 reps per side, 2 times daily.

5. Glute Bridges (Hip & Core Strengthening)

1. • Lie on your back, bend knees, and lift hips while squeezing the glutes.
   • 10 reps, 2 times daily.

6. Leg Raises (Hip Flexor Strengthening)

1. • Lie on your back and slowly lift one leg at a time.
   • 10 reps per leg, 2 times daily.

Phase 3: Balance & Return to Activity (Weeks 4+, If Pain Improves)

7. Standing Hip Abduction

1. • Stand tall and lift one leg sideways.
   • 10 reps per leg, 2 times daily.

8. Heel-to-Toe Walk (Tightrope Walking for Stability)

1. • Walk in a straight line, placing one foot directly in front of the other.
   • 20 steps, 2 times daily.

⚠ Avoid running, jumping, deep squats, and excessive hip twisting until symptoms improve (typically 4-6 weeks).

Helpful Books

1. "The Arthritis Step-by-Step Strategy" – Shelly Manning
2. "The Hip Pain Handbook: A Guide to Preventing and Treating Hip Injuries" – Nicolas Piuzzi, MD

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.