As a real victim of a failed hip, I have a lot of tips to keep your hips healthy and strong. Above all the skin and beauty routines, the one thing I used to take care of is my hip. I have always been very conscious about my hip health since I had to go through 4 hip surgeries following an accident in my teenage. A fracture in my neck of the femur area ruined my health and I had to undergo surgery after surgery. The 4th one was a total hip replacement surgery done to replace the faulty Depuy ASR hip by J&J company. Here in this article, I am sharing some tips I have learned to keep your hip healthy and strong
If you are tired of having achy and stiff hips and searching for some effective tips to maintain your hip health, you are in the right place. Maintain strong and healthy hips throughout your life with the tips I explain below. Whether you are an athlete or simply looking to improve your mobility, these tips will set you on the path toward a happier, healthier body. So let’s dive in and explore how to keep those hips strong and healthy!
The Importance of Strong Hips
Hips are a crucial body part because they allow you to move your legs and torso. The upper body rests on them, and force is transmitted from the lower body to the upper body through the hips and thighs. Because it is a ball-and-socket joint, the hip may move in many directions. When properly aligned, the hip joint is also quite sturdy.
For several reasons, it’s crucial to have robust hips. When you have strong hips, you’re less likely to hurt your knees or back, for starters. Second, sturdy hips might help you stand tall and steady on your feet. Keep your independence and vitality as you age by focusing on developing strong hips, the third key to healthy ageing. Lastly, healthy hips can boost your well-being in general.
How to Keep Your Hips Strong and Healthy
The health of the hips and conditions vary from person to person. However, to keep your hips healthy and strong, you need to follow some healthy hip exercises and lifestyle changes. Given below are some of the healthy hip practices you can follow in your daily life
Doing regular exercise
Strength and mobility in the joints and muscles are both improved by regular exercise. Muscles that are in better shape are better able to protect and stabilize your articulations. Working out the thighs can help support the hips since the thighs themselves are a support structure for the hips. Working the inner and outer thighs together creates muscle bracing for the hips and protects against strains in other places. Go for things like walking, cycling, yoga, and weight training that won’t put too much strain on your body. You may get your heart rate up and build your muscles without placing as much pressure on your joints by swimming or doing water aerobics. You should also pay attention to your body’s cues when doing these moves; if you feel a sudden, intense discomfort, back off a bit or stop altogether. You should see a doctor if you have any kind of ongoing discomfort, significantly if it’s limiting your mobility.
Many of us like to sleep on our sides, or we toss and turn during the night, moving from one side to the other. While it’s not inherently unhealthy to sleep on your side, doing so frequently might cause alignment issues in your hips. But, if you find yourself sleeping in this position often, you may quickly correct the problem by placing a cushion in the crook of your hips as you sleep. This minor adjustment can help you sleep with less stress and better posture by neutralizing your hips and pelvis. Pressure is relieved from the knees and any irritated ligaments, which can help lessen pain.
Get rid of the excess weight
If you’re experiencing hip discomfort, losing weight may assist by reducing the strain on your hip joint. Every extra pound of body weight adds an additional 30–60 pounds of strain to each stride. The weight your hips must carry can be significantly reduced by losing only 10 pounds. Nonetheless, this should not be seen as an excuse to begin an extreme diet. Get advice from a dietician on how to cut calories safely and effectively. Ask about the best supplements for promoting joint health, mainly through cartilage creation and repair, while you’re at it.
Everyone understands the value of stretching after exercise. You may avoid a painful injury by taking the time to warm up your muscles and joints before using them and to cool them down afterwards. Yet, stretching is helpful for more than merely reducing muscle discomfort after exercise. It’s a terrific everyday practice that won’t distract you from your work. You should try to include some hip stretches and exercises into your daily regimen. Doing this first thing in the morning is a great way to ease stiffness and increase flexibility in the hips. Only a few minutes of morning stretching may do wonders for your energy levels, muscle stiffness, and stress levels.
Keep an appropriate posture
When you sit, walk, or stand with bad posture, you put undue pressure on the muscles that stabilize your hips. Incorrect postures, such as standing with flexed hips, excessive sitting, or walking with the feet turned inward, can all interfere with the normal functioning of the hip joint and throw off your alignment. When your body is properly aligned, each joint takes on just the weight that it was designed to carry. The hips get less pressure as a result.
Maintaining a healthy weight, which relieves stress on our joints and reduces inflammation, may be aided by eating a diet rich in vegetables, dark leafy greens, lean meats, healthy fats, and the necessary nutrients. The use of excessive amounts of sugar, processed carbs, and unhealthy fats has been linked to systemic inflammation and joint pain. Vitamin C’s role in collagen synthesis contributes to better bone health and reduced risk of fractures by acting as a cushion and lubricant for the hip bones within their sockets. Salmon, extra virgin olive oil, berries, nuts, and seeds are just a few examples of anti-inflammatory and antioxidant-rich foods that should be incorporated into your daily diet.
A broken hip is among the most devastating results of a fall. Even while we may feel the safest at home, that is not necessarily the case. If you’re concerned about your hip health, now is the time to take stock of your house and determine where, if anywhere, changes are necessary. Remove any potential trip hazards throughout the house, upgrade the lighting, install grab bars in the bathroom and on the stairwell, and install handrails.
Common Hip Injury
As we become older, we become more susceptible to a variety of hip ailments. Some of the most frequent are as follows:
Hip discomfort, stiffness, and inflammation can all be symptoms of arthritis, a degenerative disorder. It occurs most frequently in the elderly, but it can affect people of any age.
Inflammation of the bursa, a fluid-filled sac that cushions the hip joint, is known as bursitis. Overuse, repeated movements, injury, and infection are all potential triggers for bursitis. Hip movement may be restricted, and discomfort may be experienced.
Bone breaks are medically referred to as fractures. Hip fractures are more prevalent in elderly people with osteoporosis; however, anybody can get one as a result of a severe fall or other accident (e.g., a fall). A hip fracture is a severe injury that often necessitates surgical intervention.
When the head of the thighbone (femur) dislocates from its socket in the hipbone, the condition is known as dislocation (pelvis). Traumatic injuries, such as those sustained in vehicle accidents, are the most common cause of dislocations. In severe cases, surgical reduction and stabilization of the affected joint may be required to alleviate the patient’s suffering.
When to See a Doctor?
Going to the doctor for a proper diagnosis and course of treatment is essential if you’re experiencing hip discomfort. Hip discomfort can have a variety of causes, so it’s best to contact a doctor to be sure nothing serious is at play. Some warning signs suggest you should visit a doctor about your hip discomfort. The following are signs that necessitate prompt medical attention:
1) Pain so intense that it prevents you from moving or walking
2) Hip pain that spreads to the groin, thigh, or knee
3) Hip discomfort that appeared out of the blue, with no apparent cause
4) Pain in the hips that is worse after sitting or sleeping
5) Swelling, redness, or heat in the hip area, along with the discomfort
Keeping your hips strong and healthy is vital for lasting mobility and quality of life. Finding the right doctor is also important as following healthy routines. With the tips we’ve shared, you now have some simple exercises you can incorporate into your daily routine that will help keep your hips in top condition. Take it slow when starting any new exercise program, and consult with a medical professional if needed. Ultimately, committing to an ongoing practice of hip-strengthening activities will get you on the right track to having stronger and healthier hips for years to come!
When you feel that your hip condition is getting worse, find the best doctors. If your hip needs surgery, find the best hip surgeon. Whether you are looking for hip surgery in Dubai or Chennai, locate the best doctor. I was fortunate enough to find Dr Vijay C Bose to get my hip issues fixed in a better way. All the very best for a healthy hip