As people age, the muscles, bones, and other tissues in the body can undergo changes that can affect mobility and flexibility. These changes can be due to a variety of factors, including natural aging processes, inactivity, and chronic conditions such as arthritis.
One area of the body that can be affected by these changes is the hips. The hip joint is a ball-and-socket joint that allows for a wide range of movement, including walking, bending, and rotating. The joint is surrounded by muscles, ligaments, and tendons that help to stabilize and support it.
With age, the bones in the hip joint can become weaker and more prone to fractures. The cartilage that cushions the joint can also wear down over time, leading to a condition called osteoarthritis. This can cause the bones in the joint to rub against each other, leading to pain and stiffness.
In addition, the muscles and other soft tissues around the hip joint can become weaker and less flexible as people age. This can lead to a decrease in mobility and an increased risk of falls.
How do we keep our hips strong?
Maintaining strong hips is important for overall physical health and mobility, and physiotherapy can be an effective way to achieve this goal as you age. There are several ways to keep your hips strong through physiotherapy, including stretching, strengthening exercises, balance exercises, low-impact cardio, and aquatic therapy. Hips are at high risk of fracturing so keeping them as healthy as possible is important.
- Stretching – Stretching the muscles around your hips can help maintain flexibility and mobility.
- Strengthening exercises – Strengthening exercises can help improve the strength of your hip muscles, which can help reduce the risk of falls and injuries.
- Balance exercises – Improving your balance can help reduce the risk of falls, which can be especially important as you age.
- Low-impact cardio – Low-impact cardio exercises, such as biking or swimming, can help improve your overall fitness without putting too much strain on your hips.
- Aquatic therapy – Exercising in water can be a great way to improve your hip strength and mobility, as the buoyancy of the water can help take some of the weight off your joints but still strengthen your muscles.
- Getting tested for Osteoporosis – Osteoporosis can weaken hip joints and therefore we should get tested for this as we get older and also take vitamin D/ Calcichew/ prescribed medication to minimise the risks of fragility fractures or fractures related to falls.
How our physiotherapists can help you keep your hips strong as you age in several ways
- Assessing your needs – The physiotherapist will assess your current physical abilities and any limitations you may have, and will work with you to develop a personalized exercise plan that is tailored to your specific needs and goals.
- Providing guidance on proper technique – They can help ensure that you are performing the exercises correctly and safely, which can help reduce the risk of injury and improve the effectiveness of the exercises.
- Modifying exercises as needed – If you have any physical limitations or injuries, our physiotherapists can modify the exercises to accommodate your needs and help ensure that you are able to perform them safely.
- Monitoring your progress – They can monitor your progress and provide feedback on how to improve or modify your exercises as needed to help you achieve your goals.
- Providing support and motivation – Our physiotherapists will provide support and motivation to help you stay committed to your exercise routine and make progress towards your goals.
It is important to consult with a physiotherapist or healthcare professional before starting any new exercise routine, as they can help determine the best exercises for your individual needs and any limitations you may have. Our physiotherapists at Home Physio Group can provide guidance on proper form and technique to help ensure that you are performing the exercises safely and effectively.
Below are three simple exercises you can try at home. *Please always check with your physiotherapist that you are doing them in the correct way. Ask for supervision from someone if you are unsteady*.
Exercise 1 – Repeat each exercise 3-5 times and practice throughout the day.
Exercise 2 – Repeat each exercise 3-5 times and practice throughout the day.
Exercise 3 – Repeat each exercise 3-5 times and practice throughout the day.
For more information please contact us on 0330 335 1016 or alternatively please fill out our contact sheet and we will get back to you.