7 tips for healthy hips 16



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Hip problems may be caused by many factors from bad posture to excessive lifting and carrying. But by following the below tips, you can keep your hip joints in good shape.


  1. Walking

Walking is one of the best exercises for hip problems. If you have a limp then walking with a stick may help the muscles to recover and build up again. If walking seems impossible then short, regular intervals are recommended to get your body used to walking again.

  1. Swimming and hydrotherapy

When you are in the water, 75% of your body weight is lifted. These low-impact exercises are fantastic as they allow the hip muscles and ligaments to recover faster. But cold water is not recommended – warm water only.

  1. Sport

Being active in sport is good for hips because it breaks up any issues you may have with poor posture or technique. The key is not to overdo it.

  1. Ergonomics

Poor sitting posture is a leading cause of hip problems. Just ensuring your computer desk, screen and chair is at the right height can make a big difference.

  1. Posture

Many a hip-pain sufferer has experienced relief by improving posture. Remember that posture can be changed for the better over time, for both standing and sitting, by retraining your body and strengthening the right areas.

  1. Break up your routines

Doing any one thing for too long will put strain on your joints. Break up the routine of daily life – for example, if you plan on doing four hours at the computer, or four hours in the garden, try breaking the activity into smaller lots if possible.

  1. Check flexibility and mobility

Flexibility and mobility are critically important even for those who are strong and fit. This involves checking your muscle, joint and ligament health, and may reveal other problems which negatively impact the hips. For example, a strong person with poor flexibility may still experience debilitating problems. By addressing your flexibility and mobility, through targeted exercises, you will experience less strain on the hips.

Finally, for hip sufferers facing surgery remember that the above tips can also be considered essential ‘pre-hab’, which can significantly improve your recovery.


Do you have issues with your hips? How to you ease the pain? Have you tried any of the above methods? Tell us below.

Kusal Goonewardena

Kusal is a physiotherapist with over 15 years’ experience at treating seniors, families and elite sportspeople. His clinical research has involved finding preventative cures for low back pain. Kusal has authored books including: Low Back Pain – 30 Days to Pain Free; 3 Minute Workouts; and co-authored Natural Healing: Quiet and Calm, all currently available via Wilkinson Publishing. Kusal holds a Masters in Sports Physiotherapy from Latrobe University and a Bachelor in Physiotherapy from the University of Melbourne. Aside from his consulting with the general public via his clinic, Elite Akademy, Kusal works closely with Melbourne University’s Sports Medicine team and works with elite athletes including several Olympians. When not consulting, Kusal is a lecturer, author, consultant and mentor to thousands of physiotherapy students around the world. www.eliteakademy.com

  1. She’s not 60! Did all this stuff but to no avail…sadly! I think career paths and genetics have a big part to play in hip degeneration as well, and needs to be considered.

  2. If I did what that young lass is doing in the picture I would fall over, my left hip is already buggered from work and twice falling down the stairs.

  3. Funny but my hips started hurting after I started walking, (I’m walking 6km a day)but it hasn’t stopped me yet, I think as u get older, re the article says try to be more flexible I’m thinking about trying some exercises on that line.

  4. I do tend to agree with Judi Kruger that genetics and career paths play a significant roll in how ones body reacts in ones later years.I have arthritis in the lower spine and left hip…I can lean forward like the lass in the photo(good for weeding!)but I can’t stand upright too well….show me a nurse(ex nurse!)who hasn’t got a back problem of some sort! Also,I had a mother who had two hip replacements due to arthritis,and she didn’t have a sedentary job either!…..

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