6 tips for lasting hip health

Your hips are central to almost every movement you make – from walking and standing to getting out of a chair. As one of your body’s largest weight-bearing joints, it’s important to keep your hips strong and pain-free. 

“Many people don’t think about their hip health until pain starts interfering with their routine,” says Dr. Matthew Mellon, an orthopedic surgeon at Aurora Health Care. “Fortunately, there are actions we can take to improve the function of your hips and entire body.”  

With a few simple strategies, you can reduce your risk of injury, manage age-related wear and tear, and keep your joints healthy and strong for the long haul:

1. Manage your weight

Carrying excess weight puts added stress on your hips and other joints. Over time, this can wear down the cartilage that cushions your joints and increase your risk of osteoarthritis. If you already suffer from arthritis, the pressure of additional weight can make the pain worse. 

“While excess weight is more likely to lead to knee arthritis than hip arthritis, more weight can lead to more pain at any weight bearing joint,” Dr. Mellon explains. “Losing just a few pounds of excess weight can significantly improve your pain and function.”

2. Move your body daily

Dr. Mellon says there is no medication that improves your mental and physical health as much as regular exercise. “Physical activity has been shown to improve pain and function in people with arthritis and does not speed up the progression of the disease.” 

If you suffer from joint pain, then low-impact activities, such as walking, swimming, biking or using an elliptical machine, are great options for building strength without putting too much pressure on your joints.  

3. Strengthen your core muscles

Your hips don’t work alone. When your abdominal and lower back muscles are weak, your hips may compensate. This can lead to added strain and potential pain. Core training not only supports your hips but also helps with posture and balance. 

If you are new to strength training, Dr. Mellon encourages you to seek out the guidance of a trainer or physical therapist. 

4. Watch your diet 

“Ongoing research indicates that there may be dietary contributions to the development of arthritis,” Dr. Mellon says. “A healthy diet, such as the Mediterranean diet, which focuses on fruits, vegetables, whole grains, nuts, olive oil, seafood, and occasional poultry and red meat, decreases inflammation and improves pain. Focus on avoiding heavily processed foods which can increase inflammation.” 

5. Mind your mental health 

Dr. Mellon says depression, anxiety and poor social support can make your pain levels worse. “Taking time to improve your social connections and mental health can carry over to your physical pain levels as well.” 

6. See an orthopedic surgeon 

Not all cases of hip arthritis can be prevented.  

“Many cases can be attributed to family history, prior injuries, certain health conditions or subtle variations of how your hips developed,” Dr. Mellon explains. “Fortunately, we have treatments available. For someone with severe arthritis and debilitating pain, a hip replacement can lead to life-changing improvements in their physical and mental function.” 

A long-term investment  

Dr. Mellon says making these small, consistent changes can help preserve your independence by preventing pain and injuries down the road. So, act now to help your future self later.  

If you’re experiencing ongoing hip discomfort, schedule an appointment with an orthopedic specialist or a physical therapist to learn your pain management or treatment options.  

Take a free online quiz to learn your hip pain treatment options. Or find an orthopedic specialist near you: IL or WI.