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 45 to 60 minutes 4 days a week. Weight-bearing exercises help new bone growth by working the muscles and bones against gravity. Exercises that are not weight-bearing, such as swimming, are good for your general health, but do not help new bone growth. Talk to your health professional 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.
• Do not 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 Tobacco Use.
• Cut down on caffeine. Caffeine in coffee and soda pop may increase calcium loss from your body and increases your chance for developing osteoporosis.

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 the 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

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Author:	Jan Nissl, RN, BS	Last Updated: October 27, 2006
Medical Review:	William M. Green, MD - Emergency Medicine H. Michael O'Connor, MD - Emergency Medicine
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