Tips on Hip Preservation: Keeping Mobility and Reducing Pain

By The Jacksonville Orthopaedic Institute Content Writers

Having hip pain can be debilitating and impact your everyday life. However, hip preservation is possible with proactive health and lifestyle changes. Whether you are dealing with conditions like osteoarthritis, an injury, or looking for preservation as you age there are some adjustments you can make to improve your hip function and keep you moving pain-free.

Understanding Hip Pain

Understanding the anatomy and function of the hip is crucial when educating yourself on hip preservation and reducing pain. The hip is a ball and socket joint that allows a wide range of motion. The femoral head is considered the “ball” and the acetabulum of the pelvis is the “socket” of the joint. Correct alignment of these two structures and strong surrounding muscles are important for joint stability and motion. 

Staying Active

Staying active is key to joint health and hip preservation. High-impact activities like running or jumping can cause additional stress to the hips so it is best to avoid these exercises. Focusing on low-impact exercises like swimming, cycling, and yoga promotes strength-building and flexibility without putting too much strain on your hip joints. Strength training is another way to improve hip pain. Focusing on the right muscles and not overworking the hip and pelvic area is crucial. Ensuring you are performing with correct positioning and posture is important in preventing an injury from happening. Do your research on certain exercises and how to correctly perform them. 

• Swimming: A great way to increase strength and endurance without straining your hips
• Cycling: Aides in cardiovascular fitness and is a great low-impact exercise.
• Yoga: Enhances flexibility, strengthens core muscles, improves balance, and can also help with the mental burden hip pain can bring.
• Gluteal Muscle Training: Squats, lunges, and bridges help build up the glutes and is a key factor in hip stability. Perform these exercises in moderation. 
• Core Muscle Training: A strong core will help stabilize your pelvis and spine which can provide better support during activities.
• Leg Muscle Training: Quadriceps and hamstrings can be built up from exercises like step-ups and resistance band exercises. 

Flexibility

While building muscle and strengthening your body is important, flexibility is something to focus on as well. Incorporating flexibility exercises into your routine can help maintain the range of motion in your hips. Regular stretching will alleviate tightness in the hip flexors, hamstrings, and quadriceps. 

• Dynamic Stretches: Incorporating movements like leg swings and hip circles before exercising to warm up. 
• Static Stretching: After you are done exercising, focus on major muscle groups near the hip area and hold stretches in these areas.
• Foam Rolling: Including foam rolling into your daily life can be extremely beneficial. It allows muscle tension to be released around the hip and thigh area.

Balance Training 

Balance exercises will help prevent falls and maintain stability. Incorporating these exercises can aid in hip preservation and strengthen the muscles around the hip.

• Single-leg Stands: Practice standing and balancing on one leg for 10-30 seconds to increase stability.
• Balance Boards: Balance boards or stability balls are more challenging and require more engagement in your muscles when practicing on them.

Proper Body Mechanics and Positions

Using the correct body mechanics during daily activities can prevent stress on your hips as well as ensure proper positioning during a workout. 

• Lifting: When lifting objects, bend at the knees and keep the object close to your core and body. Avoid twisting motions and putting all the weight onto your back.
• Sitting: Keeping a good posture is a hard habit to achieve. Try sitting in ergonomic chairs and avoid sitting cross-legged for long periods. 
• Standing: Distributing your weight evenly on your feet when standing will help take additional pressure off one hip and prevent pain in that region.

Maintain a Healthy Weight

Excess weight on your body can produce additional stress on your joints especially weight-bearing ones like your hips. Maintaining a healthy weight can help reduce pain and aid in hip preservation. 

• Balanced Diet: Curating a balanced diet that you can incorporate into your life is the first step in maintaining a healthy weight while receiving all the nutrients you need. Include rich whole foods, vegetables, lean proteins, and whole grains in your diet. 
• Portion Control: Being mindful of your portion sizes will help reduce your calorie intake while making sure you are eating the correct amount of veggies, proteins, and carbs.
• Hydration: Stay hydrated! Drink plenty of water as it supports joint health and overall well-being.

Foot Support

While it may seem like a small thing to focus on, footwear and support for the feet can play an important role in reducing pain in the hips. Shoes that provide proper support can reduce the impact on your hips.

• Arch Support: Arch support will allow proper alignment of the hip joint.
• Cushioning: Cushion helps absorb impact especially when being active. Extra cushioning will allow your hip to receive less impact when working out and moving.

Explore Therapies 

While you can make changes in your everyday life like exercising and your diet, additional help from doctors may be needed. Hip preservation starts with you and the choices you make for your body. It can be difficult starting on your own so seeing a physician and starting therapy can provide that additional support you may need to get started. 

• Physical Therapy: Physical therapists will provide specialized exercises and treatments built for your body and pain you experience. This provides posture correction, improved strength, and flexibility. 
• Chiropractic Care: Chiropractic care may help improve joint alignment and relieve discomfort. 
• Acupuncture: Some relief can be found through acupuncture care. This helps release tension and improve blood flow. 

Book an Appointment with Jacksonville Orthopaedic Institute Today! 

JOI physicians offer new patient appointments accessed easily through our website. Speak to a physician about your hip pain and how they can help. We provide the highest quality care to help you with hip preservation to improve your quality of life. Contact us today to schedule a consultation and learn more about the services we provide for hip pain.