Maintaining strong hips is critical throughout one’s entire lifespan. From earlier years to senior age, hip care aids the rest of the body for safety and comfort. Without proper care, hip conditions can form and lead to greater injury. Learn how to maintain strong hips with recommendations from your trusted orthopedists at Orthopaedic Medical Group of Tampa Bay.
1. Incorporate Low-Impact Exercise for Hip Strength
One of the top recommendations from orthopedic specialists is engaging in low-impact exercise to strengthen hips. Activities like walking, swimming, cycling, and yoga keep the hip joints moving and the surrounding muscles strong. Regular movement increases blood flow, supports joint health, and reduces stiffness.
Orthopedic doctors particularly encourage hip-strengthening exercises such as bodyweight squats, leg lifts, and resistance band workouts. These exercises target the glutes, hip flexors, and stabilizing muscles. For best results, aim to perform strength training 2–3 times per week.
2. Improve Balance and Core Stability
Falls are a leading cause of hip injuries in older adults, especially hip fractures. To reduce fall risk, orthopedic experts recommend focusing on balance and core-strengthening exercises. Activities such as tai chi, Pilates, or simple balance drills like standing on one foot can greatly improve coordination and stability.
A strong core supports the hips during movement and reduces strain on the joints. Orthopedic physical therapists often include core training as part of a preventive hip care routine.
3. Maintain a Healthy Body Weight
Excess weight places increased stress on the hip joints, accelerating cartilage wear and worsening conditions like hip osteoarthritis. Orthopedic doctors emphasize the importance of maintaining a healthy weight for joint health. Combining a nutrient-rich diet with consistent physical activity helps protect your hips over time.
4. Prioritize Hip Flexibility and Stretching
Stretching plays a critical role in hip mobility and joint function. As we age, muscles and tendons can tighten, leading to stiffness and pain. Daily hip stretches for the hamstrings, glutes, and hip flexors keep the joints loose and aligned.
Orthopedic specialists recommend gentle stretching routines to prevent injuries and enhance range of motion. This is especially helpful for those managing early signs of hip arthritis.
5. Schedule Regular Orthopedic Check-Ups
Proactive care is key to long-term hip health. Regular visits to an orthopedic doctor for hip evaluation can detect early problems before they become serious. Depending on your needs, your orthopedic specialist may recommend physical therapy, imaging tests, or non-surgical treatments such as orthobiologic injections or anti-inflammatory medication.
6. Make Hip-Safe Lifestyle Adjustments
Small lifestyle changes can significantly reduce the risk of hip problems in seniors. Wearing supportive shoes, avoiding prolonged sitting, practicing good posture, and making your home fall-proof (e.g., removing tripping hazards, installing grab bars) all contribute to hip health.
Visit the Hip Specialists at Orthopaedic Medical Group of Tampa Bay
Is hip pain hindering your daily life? Learn about our treatment options to see what we can do for you. For comprehensive hip treatment near you, contact your local Orthopaedic Medical Group of Tampa Bay office today. We’ll start with a personal consultation to create a custom treatment plan to suit your needs for optimal hip health.
