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Understanding the Hip

The hip joint is the place where the thighbone or femur meets the hip bone. At the joint, the ball-like end of the femur fits into a cup-like socket in the hip bone, allowing the upper leg to extend, flex, rotate and move in back-and-forth and circular motions. Due to its ability to produce so many movements and its position in the body, the hip joint plays an important role in mobility, balance and distributing and supporting your upper body weight.

Common Hip Problems

Pain in the hips can have a variety of causes, including some chronic conditions:

• Osteoarthritis: Common in older adults, osteoarthritis occurs when the cartilage that protects the hip joint breaks down, enabling the bones to rub together.
• Rheumatoid arthritis: Another form of arthritis, rheumatoid arthritis happens when inflammation occurs in the lining of the joints, destroying cartilage.
• Bursitis: A painful condition, bursitis happens when one or both of the fluid-filled sacs in the hip joint (bursa) become inflamed.
• Hip pointer: Often occurring after a fall, a blow or a quick movement, a hip pointer is a tear or bruise in the muscle that attaches to the top of the hip bone.

How to Promote Hip Health

Whether you’re prone to hip pain or hoping to reduce your risk of it, you can take steps to promote hip health by following these tips.

Eat a Well-Balanced Diet

A healthy diet can provide the nutrients your body needs to maintain healthy joints. Foods rich in vitamin C can help provide raw materials for building collagen proteins, which are key components of cartilage. You may also want to increase your intake of antioxidant-rich and anti-inflammatory foods, such as berries, leafy greens, fatty fish like salmon and nuts and seeds.

Exercise Regularly

Cardiovascular, strength training and stretching exercises can help strengthen your joints and reduce pain associated with osteoarthritis. Choose low-impact activities that your health care provider recommends, such as swimming or walking. Hiring a personal trainer who has experience working with seniors who suffer from hip pain may also be beneficial.

Maintain a Healthy Weight

Excess body weight places pressure on the hip bone, increasing the risk of pain, but losing weight if needed can limit strain on the hip. Even modest weight loss of around 10 pounds can reduce up to 50 pounds of pressure on the hip joint. If you’re already at a good weight, try to maintain it with a healthy diet and regular exercise.

Quit Smoking

The toxins in cigarettes can cause inflammation throughout the body, including in the hip joint. Studies show that smoking also increases the risk of rheumatoid arthritis. If you’re a smoker, talk to your health care provider about smoking cessation treatments that can help you quit.

Give Mobility Aids a Try

If you experience weakness or occasional hip pain on one side, consider using a cane. The cane helps to support your body weight to reduce some of the pressure on the hip. In addition, a cane can help you maintain your balance to lower the likelihood of fall injuries that can worsen hip problems.

Tips for Addressing Hip Pain

Although chronic hip pain can get in the way of daily tasks, treatments are available. Depending on the cause, severity and duration of the pain, they may include:

• Over-the-counter pain relievers, such as acetaminophen or the nonsteroidal anti-inflammatory drugs (NSAIDs) ibuprofen and naproxen
• Physical therapy
• Prescription medications for arthritis
• Arthroscopic surgery to repair damage in the hip joint
• Hip replacement surgery, where a surgeon replaces the hip with an artificial prosthetic

For occasional mild hip pain, experts recommend the RICE method:

• Rest: Avoid physical activities that cause your hip pain to worsen.
• Ice: Apply cold compresses or ice packs to the hip for 10 to 15 minutes at a time. Usually, the recommended schedule is every 4 hours on the first day and then every 3 to 4 hours on the following days.
• Compression: Wear a compression bandage or wrap around the hip to reduce swelling.
• Elevation: Sit in a recliner or modify your bed so the hips and legs are higher than the heart.

Talk to Your Health Care Provider About Hip Health

The information outlined above is for general use and is no substitute for the advice of a health care provider. Schedule an appointment to talk to your medical provider about hip health and to discuss treatment options for hip pain. Residents of Bethesda Gardens Arlington senior living community who need help getting to medical appointments in the Arlington, TX, area can take advantage of free scheduled transportation services to make visits simpler.