Like Shakira’s iconic lyrics suggest, our hips truly don’t lie. They are the silent heroes supporting us every step, sway and stretch. Whether in your 20s or 80s, nurturing healthy hips is important for overall well-being and movement.
“The hip joint is a ball-and-socket joint with more than 33 muscles that allow it to function,” said Jordan Smith, MD, a hip orthopedic surgeon with Banner University Medicine. “The hips handle tremendous forces that actually exceed our body weight. Despite this, they can have a wide range of motion and, with a little luck, last a lifetime.”
Each muscle has a unique job in moving our hips for things like sitting, standing, walking, running and just about every motion we make. Additionally, strong hip muscles contribute to better posture, balance and coordination – reducing the risk of falls and injuries, especially as we age.
No matter your age, there are things you can do to ensure your hips go the distance. Read on as we share common hip injuries and practical tips to keep your hips strong and flexible throughout your life.
Common hip injuries
Because they bear your entire body weight and are in almost constant use, it should be no surprise that they are more prone to injury and other chronic conditions, such as arthritis. Keeping your hips in shape is important for you to continue leading an active lifestyle, especially as you age.
Common hip issues that can occur in different stages of life include:
Childhood and adolescence
Developmental hip dysplasia and growth plate injuries are seen in the early years of life.
“Developmental hip dysplasia happens when the hip joint doesn’t form properly, and it slips fully or partially out of the hip socket,” Dr. Smith said. “Dysplasia is highly variable and can become apparent from birth all the way through middle age, depending on how severe it is.”
Meanwhile, older children and adolescents may experience growth plate injuries and or have problems with blood flow to their hip joints. This can change how the hip bone grows or cause fractures in the growth plate.
Young adulthood
In your 20s and 30s, sports and exercise can increase the risk of hip injuries. Hip flexor strains, often caused by overuse or sudden movements, are common.
“Young adults may experience labral tears, which involve damage to the cartilage (labrum) lining the rim of the hip socket,” Dr. Smith said. “These can happen due to repetitive motions or trauma as well as a deformity of the hip socket as in dysplasia.”
Middle age
Middle-aged adults face problems such as bursitis and hip tendonitis. Bursitis happens when the cushioning sac near the hip joint gets inflamed, usually from overuse or repetitive activities. Hip tendonitis, like iliotibial band syndrome or gluteal tendonitis, can also lead to hip pain.
“Unfortunately, it is during middle age that a number of people start to become aware of early hip arthritis,” Dr. Smith said. “This is again frequently a result of less-severe dysplasia but does result in early hip degeneration (or wearing down of the hip joint).”
Senior years
As you get into your golden years, you are at increased risk for hip injuries due to factors like reduced bone density, muscle weakness and balance issues.
“Common hip injuries include hip fractures, often resulting from falls, and hip osteoarthritis, a degenerative condition causing pain and stiffness in the hip joint,” Dr. Smith said.
Tips to keep your hips healthy at every age
From preventing injuries to taking care of hip problems, there are proactive steps you can take to ensure your hips stay happy and healthy at every age. Here are some ways to be proactive about your hip health:
Stay active: “The hips and the rest of our bodies are designed to move, so the more active you are, the stronger and more flexible your hips will be,” Dr. Smith said. Engage in regular physical activity, including exercises to strengthen the muscles around the hips, such as walking, swimming, cycling and yoga. Work on strengthening your glutes, hamstrings and core. Walking lunges, deadlifts, clamshell exercises, planks and bridges can help work those muscle groups.
Warm up before exercise: Before physical activity, warm up your muscles with dynamic stretches and movements. This includes leg swings, hip circles or a light jog. Gradually increase the intensity of your warm-up to increase your heart rate and blood flow to your muscles.
Maintain a healthy weight: Carrying extra weight can put added stress on your hips and increase the amount of pain you may experience.
“The hips are a lever. They must work to balance the weight of your torso every time you step on one leg,” Dr. Smith said. “For every 10 pounds of extra body weight you carry, there’s an added 40 pounds of pressure across the surface of the hip joint.”
Adopt a balanced diet and stay within a healthy weight range. To make easy progress in weight loss, avoid drinks with calories or artificial sweeteners. Stick to unprocessed foods, lean proteins such as beans, chicken and fish, and lots of vegetables. Talk to your health care provider or a registered dietitian if you need help with diet or weight loss.
Stretch regularly: Gentle stretching can improve hip flexibility and range of motion. Focus on stretches that target the core strength, hip flexors, hamstrings and glutes. “Yoga, tai chi, Pilates and any bodyweight, ground-based calisthenics program will have this as an essential part of the activity,” Dr. Smith said.
If a particular stretch or maneuver causes sharp pain or worsening pain that does not appear to be an issue for others, this can be an indication that you should talk to a sports medicine or hip specialist. Do not continue or force the activity. It may be a sign of an underlying problem.
Practice good posture: “Slouching, hunching or leaning over time, especially while driving or at a computer, will cause problems in the long term,” Dr. Smith said. “While it may not lead directly to primary hip problems, over time, the effect on the spine and its relationship to the hips and pelvis can result in hip pain.” Be conscious of your posture when sitting, standing, driving, walking and running. Take short, regular breaks from prolonged sitting to stretch and walk around. If you have a desk job, ensure your desk or workstation is ergonomically designed to support good posture.
Wear supportive shoes: Choose shoes that provide support and cushioning to minimize the impact on the hips and reduce the risk of falls. Avoid high heels or shoes with poor arch support, which can alter your gait and posture.
Reduce the risk of falling: Falling is one of the most common causes of hip injury in older adults, but it is a hazard that can be avoided. Make your living space safer by removing tripping hazards such as loose rugs and clutter. Install handrails and grab bars in the bathroom. Participate in balance training exercises or Tai Chi. Get your eyes checked regularly.
“The use of walking sticks when exercising or hiking is a great option for every age to avoid injury from falls,” Dr. Smith said.
Listen to your body: Pay attention to signals your body sends. If pain lingers for more than a few days after exercise, this could be a warning sign. Stop and see your health care provider if severe pain occurs while working out.
“Every day, I see people who have gone years with a hip problem that could have been treated but instead have sacrificed years of activities and enjoyment,” Dr. Smith said. “If the pain persists, even after conservative care, such as icing, physical therapy, stretching and anti-inflammatory medications, see an orthopedic specialist.”
You can also take our free Joint Pain Test to assess how your hip pain may impact your life.
Takeaway
Our hips are important for everyday movements and tasks, so keeping them healthy is key to staying active and independent for decades to come. Take steps to keep your hips strong and flexible.
If you have concerns or are experiencing pain, see your health care provider or a Banner Health specialist so you can ensure your hips remain strong and supportive for the long haul.
