Hips are more than a place to put your hands when you're mad. Strong hips help with balance, injury prevention and doing "The Twist." Hip pain and injury, however, can interfere with everyday activities like cleaning the house and going for a walk.
Common hip problems include arthritis and bursitis:
- Arthritis occurs when cartilage breaks down. Cartilage is tissue that absorbs shock and cushions the joints. When it breaks down in your hip joints — usually due to age or injury — the bones can begin to painfully rub against one another.
- Bursitis is a painful condition that occurs when small, fluid-filled sacs, called bursae, become inflamed. Bursae cushion bones, tissues and joints. They may become inflamed with repetitive use, like from running, biking, climbing stairs or standing. Bursitis usually improves with rest.
Mayo Clinic experts offer these tips to keep your hips healthy and strong:
Lower the intensity
High-impact activities, like jumping and running, are a common source of hip pain. Low-impact activities like walking, cycling and swimming are gentler on your hips. If you choose to do high-impact activities, ease your way in. And if an activity hurts, stop.
Prevent falls
Falls are a top cause of broken hip bones and are especially common among older women. Help prevent falls by:
- Turning on lights or using a flashlight when it's dark.
- Holding onto railings, the wall or the backs of furniture if you're feeling unsteady.
- Taking breaks and sitting down when you get tired.
- Securing loose rugs, removing clutter and moving power cords so they aren't in walkways.
Eat for strength
Arthritis in your hips can increase your risk of falls. Your healthcare team can recommend medicines to help manage arthritis. The foods you eat also matter. Anti-inflammatory foods, like fatty fish and walnuts, can help reduce pain.
Get on your feet
Sitting for long periods keeps your hip flexors — muscles in the front of the hips — in a shortened position. That leads to tightness in the hips, which can cause injuries.
Stand up and move around as much as you can. If you sit for much of your day, a good goal is to stand up every half-hour. Find ways to move, like stepping in place, doing some lunges or even walking to the bathroom.
Dance it out
Weight-bearing exercises, like dancing and walking, can help strengthen the bones in your hips. With increased age, bones can become weak and fragile. This is called osteoporosis. Osteoporosis increases risk of falls and hip injuries.
Have some yogurt
Protect your bones with calcium-rich foods dairy foods like milk, cheese and yogurt. If you don't eat dairy foods, that's OK. Seeds, spinach and tofu are good plant-based calcium sources. And don't forget the vitamin D, which helps your body absorb calcium. Ask your care team whether you need a supplement.
Lighten your load
Carrying heavy loads — like moving boxes, grocery bags or even full laundry baskets — puts extra pressure on the hips. Make two trips instead of carrying more than is comfortable. And find a buddy to help carry heavy items.
Find a healthy weight
Extra body weight also puts pressure on the hips. If you're overweight and weight loss is achievable for you, losing a few pounds can help with hip health.