The hip is a wonderful joint and it is not normally easy to injure it. However, sports-related injuries and problems can occur, especially in women who enjoy running and in elderly people who may suffer life-threatening hip fractures.
There are other causes of hip injuries too, though. Simple over-exercising, or participating in activities which you don’t regularly do may mean you haven’t had sufficient conditioning before you attempted them. As well, growth-related hip problems may occur in young men.
Stiffness in the hip is often experienced, and you may feel pain when getting in and out of bed, putting on your socks, or getting in and out of your car. You may be developing a form of arthritis so see your doctor if the problem persists.
Hip muscles are occasionally injured as well, and if you experience pain when you pull your knee to your chest during exercise, when walking, or feel a muscle spasm in your hamstrings you need to see a doctor. Runners and other athletes are especially vulnerable, often feeling pain caused by inadequate warm-up and stretching before physical activity. If you’ve been sedentary, don’t begin exercising again in a sudden burst, but gradually ease yourself back into a routine. Soft tissue around the hip can also become inflamed and the problem, known as bursitis, may be caused by a bad blow or by repetitive motion.
Women who are pregnant may experience hip difficulties. It’s often helpful to do strengthening and stretching exercises, holding the position for 30 seconds. Other activities that are beneficial include swimming and other aquatic exercise, yoga, and bicycling.
As we grow older, the cartilage that covers the ball and socket of the hip joint may start to deteriorate, causing osteoarthritis, a natural part of the aging process. In time, there may be nothing left to prevent direct bone-on-bone friction within the joint, which can result in pain with movement and weight-bearing activities. Older people are most at risk for osteoarthritis, and there doesn’t appear any way to predict or prevent its onset.
Elderly people may also develop osteoporosis, a disease that makes bones weak and easily fractured, which can result in falls and broken hips, and often involves major surgery and a long recuperation period.
People should start in their childhood or early teens strengthening their bones through diet, adequate consumption of calcium, and weight-bearing exercise, thereby lessening the effects of osteoporosis. However, people of all ages can ensure they eat a healthy diet and exercise regularly to minimize the chance of a broken hip because of brittle bones, especially those that stretch and strengthen the thighs, lower back, groin, buttocks, and abdominal muscles. You should also be sure to wear shoes with soles that absorb shock and weight.
One of the best ways to keep your hips in good shape is cycling. You may choose to ride outside, enjoying nature and fresh air as a bonus. Or you may work out on a stationary bike. Either way, cycling helps to maintain your hips, and the joint is exercised without any shock or pressure. Tai Chi is also an excellent way to exercise all joints. Classes in this ancient Chinese martial art are often available through community leagues and health clubs. Tai-Chi also helps to promote posture, stability, and balance, and practitioners often report an added sense of emotional well-being. Look after those hips!
