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Hip Problems,Age 12 and Older
Prevention
The following tips may prevent hip problems or injuries.
Keep bones strong
- Eat a nutritious diet with enough calcium and vitamin D, which helps your body absorb calcium. Calcium is found in diary products, such as milk, cheese, and yogurt; dark green, leafy vegetables, such as broccoli; and other foods.
- Exercise and stay active. It is best to do weight-bearing exercise, such as walking, jogging, stair climbing, dancing, or lifting weights, for 2½ hours a week. One way to do this is to be active 30 minutes a day, at least 5 days a week. In addition to weight-bearing exercise, experts recommend that you do resistance exercises at least 2 days a week. Talk to your doctor about an exercise program that is right for you. Begin slowly, especially if you have not been active. For more information, see the topic Fitness.
- Don't drink more than 2 alcoholic drinks a day if you are a man, or 1 alcoholic drink a day if you are a woman. People who drink more than this may have a higher chance for developing osteoporosis. Alcohol use also increases your chance of falling and breaking a bone.
- Stop or do not begin smoking. Smoking also increases your chance for developing osteoporosis. It also interferes with blood supply and healing. For more information, see the topic Quitting Smoking.
Exercises to keep your hip and back area strong
Warm up and stretch before exercising prevent problems.
- Prone buttocks squeeze, to strengthen the buttocks muscles. These support your back and help you lift with your legs.
-
Pelvic tilts
to stretch the lower
back -
Hamstring stretch
to stretch the muscles in the back
of the thigh -
Hip flexor stretch
to stretch the muscles in the hip
that help the hip glide and work smoothly
WebMD Medical Reference from Healthwise
Last Updated:
August 18, 2010
This information is not intended to replace the advice of a doctor.
Healthwise disclaims any liability for the decisions you make based on this
information.
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