The hip is one of the strongest and most flexible joints in the human body. Similarly to the knee, hips are a common location of pain due to mechanical stress and movement. When your hips hurt, it can interfere with your everyday movements, such as standing, sitting or walking.

If you are experiencing minor pains in your hips, you can stop those annoying aches before they cause a bigger problem. Here are a few ways you can be proactive about hip health:

Maintain a healthy weight

Extra weight can put a burden on your joints, especially your hips and knees, causing acute or chronic joint pain. Being overweight increases the joint reaction force within the joint, resulting in wear and tear on the joint. Maintaining a healthy weight will reduce the stress and strain across the hip during all activities. Try incorporating 30-45 minutes of cardio, such as walking, running, or biking every day.

Strengthen the muscles 

Living a healthy and active life is the best way to prevent hip injuries and pain. Certain stretches can help strengthen the muscles surrounding your hips. These stretches may include:

Clamshell exercise: Lie on your side with bent knees and a resistance band around your lower thighs. Rotate your top leg as high as you can, then pause for 5 seconds. Lower the leg to the starting position and repeat 8-15 times for 2-3 sets.

Single-leg romanian deadlifts: Stand on your right foot with your knee slightly bent. Hold a dumbbell in your left hand. With your spine in a neutral position, hinge forward to bring your torso parallel to the floor, lifting the left leg behind you. Come back to the starting position and repeat 8-15 times for 2-3 sets.

Sidestep exercise: Use a resistance band around your lower thighs and stand in a half-squat position. Engaging your hip muscles, slowly take 3-5 steps in one direction. Do the opposite side and repeat 3-5 times.

* Always speak with your healthcare provider before beginning a new exercise routine. 

Take supplements

Supplements, such as glucosamine, Vitamin D, and omega-3 fatty acids are great for hip health. With aging, most of us will experience some wear and tear on our joints. However, with the appropriate vitamins and supplements, pain and inflammation can be reduced.

At Rejuvinix, our doctors perform non-surgical joint therapies including, regenerative cell therapy and advanced Platelet-Rich Plasma (PRP) therapy. If you are experiencing hip pain, call (757) 345-2318 or make an appointment online.