How to Avoid Hip Injury

Sometimes hip injuries don’t happen due to wear and tear — rather, they happen in an instant from falling the wrong way. As we age, our risk for falls may increase.

To decrease your risk for falls:

  • Stay active with gentle exercise to keep muscle tone and bones strong.
  • Create a safe home by decluttering and removing items that could cause you to trip, such as electrical cords and loose rugs.
  • Wear shoes that fit correctly and have good support and traction.
  • Keep light bulbs replaced and rooms well lit.
  • Stay up-to-date with eye exams and glasses or contact lens replacement.

How to Decrease Hip Pain

Here are some of the easiest ways to reduce your hip pain:

  1. Maintain a healthy weight. Give your hip less of a load to bear.
  2. Take up low-impact exercises like bicycling or swimming.
  3. Make sure your shoes fit well, are supportive and comfortable.
  4. Stretch before exercising or walking.

If Your Hip Pain Increases:

  1. Rest and avoid activities that cause pain.
  2. Apply ice. The first day, apply every hour for up to 15 minutes. After the first day, apply at least 4 times a day.
  3. Take ibuprofen (Advil or Motrin) or naproxen (Aleve) for pain and swelling.
    (Acetaminophen (Tylenol) does not reduce swelling.)

Top Four Exercises to Keep Your Hips Strong

If you have mild to moderate hip pain, exercises that target the joint muscles can help significantly reduce it. There are simple, at-home exercises that can help get you started. Do not do any of these if they cause pain.

  • Mini-squats: While holding onto a chair with hips shoulder-width apart, bend at your knees and hips as if you’re about to sit on the chair. Then, slowly stand back up. Do as many as you can.
  • Standing glute curls: Hold onto the back of a chair. Bending at the knee, bring your foot up until your lower leg is parallel to the floor. Then, without moving your knee, bring your heel up towards your buttocks as far as possible. Repeat with your other leg. Do as many as you can.
  • Straight leg raises: Lay face-down on the floor, flex your glute muscles and lift your legs one at a time as high as you can off the ground; hold for 5 seconds. Repeat with your other leg. Do as many as you can.
  • Side leg raises: Laying on your side, lift your upper leg and hold for 5 seconds. Repeat with your other leg. Do as many as you can.

Including these exercises in your daily routine will make the muscles that support your hips stronger.

Preparing for Hip Replacement Surgery

Several Medical City Healthcare hospitals offer classes or Joint Camp to help you prepare for joint replacement surgery and improve your outcomes. These classes can help you understand what to expect before having surgery, what your procedure will be like and what your recovery will entail, including discharge planning and how to improve your at-home recovery.

Customized Joint Care, Close to Home

Medical City Healthcare hospitals are located conveniently throughout North Texas. Our orthopedic experts can relieve your hip pain in many different ways. Call (844) 374-1126 to make an appointment today.