Helpful Tips to Avoid Hip Injuries
The hip joint is used for so many movements that the
smallest injury can have a large impact. Taking steps to
prevent a fall is very important
in maintain healthy hips, as well as other joints in the body. As adults age —
especially adults with osteoarthritis — hip injuries are usually more severe
due to bone and muscle tissue loss. Unfortunately, the more severe the hip
injury is, the more likely a doctor is to prescribe hip replacement surgery.
While these surgeries have helped thousands of adults, they also come with
certain risks. Some patients are forced to deal with faulty implants and
serious health complications, many of which require additional surgery.
Avoiding hip injuries is the most important step toward
keeping hip joints healthy and strong, and reducing the risk of future
hip replacement surgery.
Avoiding Hip Injuries
There are three basic tenets to avoiding hip injury: keep
bones, muscles and joints strong, have good balance, and avoid situations that
can lead to injury. With those methods in mind, here are some good tips to help
avoid hip injury:
·
Nutrition.
Part of keeping muscles, bones and joints healthy involves providing them with
the nutrients they need to perform optimally, repair damaged tissue and promote
new growth to maintain adequate strength. The only way they can get the
nutrients they need is through a person's diet. Eating foods rich in vitamins
and minerals is essential to overall well-being. Supplements such as calcium,
magnesium, Vitamin D, Glucosamine and Chondroitin sulfate are especially
beneficial for bones and joints. Always speak with a medical professional or a
pharmacist before changing or adding any vitamin or mineral supplements.
·
Exercise.
Exercise provides several benefits. It keeps muscles and bones strong, prevents
limbs from becoming stiff, enhances flexibility, improves balance and enhances
mood. Exercises should be varied between weight-bearing and non-weight-bearing
exercises.
Weight-bearing exercises are beneficial
because they cause tension between the muscles and bones, which triggers bone
growth for added density and strength.
Examples include walking, running and weight-lifting.
Non-weight-bearing exercises put less
emphasis on strength and more emphasis on movement, balance and posture.
Examples are gentle water exercise, low-impact bicycling, yoga, dancing and Tai
Chi.
It's important to note that depending on
the intensity of the workout, many non-weight bearing exercises can slip into
the weight-bearing category as long as there is enough tension between muscles
and bones to trigger bone density increase.
·
Balance.
Balance is very important. When adults have good balance, the occasional
stumble or trip will not result in a fall. As stability weakens, even small
amounts of uneven ground can cause a fall and result in hip injury. Dancing,
regular exercise and stretches from a standing position can all help to
maintain good balance.
·
Modifications.
Consider small changes such as using handrails regularly and holding on to
something stable when transferring from a lying or seated position to standing
in order to let the body adjust. Install handrails in bathrooms and showers.
Good nutrition, remaining fit and making small modifications
to daily activities can help prevent falls and hip injuries that could
potentially result in surgical intervention.
Elizabeth Carrollton writes
for Drugwatch.com about exercise and health tips to avoid hip injuries, as well
as providing helpful information about joint replacements and hip recall lawsuits.
