Protect Your Hips With These Expert Strategies

From casual strolls to intense workouts, healthy hips are essential to an active lifestyle. Yet many people don’t realize the true value of these joints until pain and stiffness set in. 

At Hammer Orthopaedics and Sports Medicine, we help patients stay ahead of hip pain. Orthopedic surgeon Brian Hamzavi, MD, provides comprehensive care, including tailored solutions to promote long-term joint health and mobility.

Instead of waiting for discomfort to strike, you can take action to protect your hips. Explore our expert strategies here.

Maintain a healthy weight

Every extra pound you carry adds stress to your hip joints. Over time, the added strain wears on your cartilage and bone, increasing your risk of developing painful conditions like osteoarthritis, tendonitis, and bursitis. 

Keeping your weight within a healthy range is one of the best preventive measures you can take against hip pain. If you’re overweight or obese, studies show losing 10 to 15 pounds may help you avoid future osteoarthritis.

Eat to support joint health

You already know eating right is crucial to maintain a healthy weight, but did you know that your diet can actively support your hips and other joints?

Strong bones rely on calcium, and your body needs vitamin D to absorb it from the food you eat. Though sunlight offers some vitamin D, foods like fatty fish and egg yolks are excellent dietary sources.

Vitamin C plays an important role in the production of collagen, which keeps connective tissues strong and flexible — you can find it in citrus fruits and vegetables like broccoli and bell peppers. Foods such as spinach, berries, and seeds have anti-inflammatory properties that help soothe swelling and discomfort in the joints.

Exercise the smart way

Regular low-impact exercise strengthens the muscles around the hips and lubricates the joints without the stress of more intensive workouts. 

Activities like swimming, cycling, yoga, or Pilates are great choices as they support hip mobility and muscle balance. To engage your hip muscles and build strength, take the stairs whenever possible.

Always take a few minutes to warm up your muscles before you exercise, and cool down with gentle stretches. If an activity causes pain or discomfort in your hips, it’s time to ease up or modify — pushing through pain can turn a minor ache into a bigger issue.

Create a hip-friendly work space

Spending hours at a desk is hard on your hips. Prolonged sitting, especially with poor posture, can tighten your hip flexor muscles, causing pain and restricted movement.

To protect your hips, optimize your workspace: Make sure your chair provides proper lower back support and keep your feet flat, with your knees at a 90-degree angle. Position your computer screen at eye level to prevent slouching, which can put extra strain on your hips and spine. 

Most importantly, stand up and move your body every 30 to 45 minutes to break up extended periods of sitting and prevent stiffness.

Don’t ignore nagging pain

Even with the best prevention strategies, unexpected hip pain may still happen. Though minor aches often resolve themselves with rest and time, severe or persistent pain warrants professional evaluation.

Don’t dismiss your discomfort. If you’re dealing with joint pain, schedule an appointment at Hammer Orthopaedics and Sports Medicine in Palm Bay, Florida, online or by phone today.