The Hip Joint

The Human Hip Joint and How to Care for it

The human hip joint is a phenomenal piece of engineering; the pelvic bone forms a beam separating the left and right femur which join the hip bone either side via a spherical cup joint. The ball is at the top of the femur and the cup is either side of the pelvic bone; the spine joins the structure at the centre. This scope of movement and rotation allow us to walk, run, jump as the femur rotates in the hip socket. Problems arise as we age due to arthritis, loss of bone density, wear and tear and old sporting injuries and accidents which haunt us with their consequences as we head down the path of life.

As with most bone structural issues we may experience, it is even more necessary to exercise these joints. Very often as we exercise joints the supporting soft tissue both connective and muscle, support the joints easing the load and improving the lubricating and cushioning effects (use it or lose it).

How to care for your hip joint

 A walk of just 30 minutes 3 times a week can make a significant difference to joint comfort; gardening and light work around the house an extra trip or two up and down steps and stairs may also be very beneficial.

Other ways to care for your hip joints include:

• Low impact excercies such as swimming or cycling can strengthen the muscles around the hip joint while reducing street on the joint itself.
• Yoga and tai chi are great to improve your balance, flexibilty and joint stability.
• Maintaining a healthy weight. Excess weight can cause added strain on the joints causing pain and discomfort over time. 
• Practicing good posture and body mechanics can also contribute to joint health.

Things you should limit or avoid:

• High impact activites such as running, jumping or intense aerobics can place significant stress on the hip joint.
• Heavy lifting or carrying excessive weight can cause strain on the hip joint and surrounding muscles. Be mindful of how you lift and use proper techniques to avoid unecessary strain on the hips.
• Poor posture like slouching or standing with an uneven weight distribution can lead to discomfort overtime.
• Unsupportive footwear can impact your gait (the way you walk) and your body alignment, potentially leading to hip discomfort.

By adopting a holisitc approach that combines regular exercise, proper nutrition, flexibilty training and mindful movement, you can effectively support the health and longevity of your hip joints for years to come.