Hip health for older people

Your hips provide you with strength and stability to support movement and maintain balance. Fun fact, the hip joint is the largest joint in the human body. We use our hips to complete a variety of daily activities like standing, walking, sitting, using the stairs, and bending to pick something up.

If the muscles around the hip become weak, it can lead to an increased risk of injury. In turn, this can put the surrounding joints like the knee and lower back at greater risk. This is why keeping your hips healthy is so important.

A doctor or physiotherapist can work out what is causing pain in your hips.

They might talk to you and examine:

• how you stand
• how you walk
• what movements cause you pain.

Sometimes hip pain can affect the tasks and activities you do every day. Things like getting dressed in the morning, moving around the house, and even using the bathroom.

Some of the things that keep our hips as healthy as possible include:

• Maintaining a healthy weight
• Regular low impact exercise
• Balance and falls prevention activities
• Using assistive products
• Wearing good shoes.

Some assistive products require an assessment to ensure they are suitable for you. Occupational therapists are the experts in prescribing assistive products. They will help you find the best products for your situation. This may include:

• A raised toilet seat so it’s easier to sit down
• Grab rails so you have some extra support
• Ramps to avoid having to lift your foot too high
• Walking sticks and frames to help you get around.

These exercises are for provided for general information and educational purposes only, and may not be suitable for you.

Exercise is not without its risks and may result in injury. To reduce the risk of injury, you should use your own judgment and consult a health care professional before beginning these exercises.

This information is not intended to constitute a comprehensive guide concerning all aspects of these exercises, nor is it intended to be a substitute for professional medical advice. Performing these exercises is solely at your own risk.

Independent Living Assessment Incorporated is not responsible or liable for any injury, loss or damage sustained as a result of performing these exercises. As with any exercise, if at any point you feel any new or increasing pain, faint, dizzy, clammy, short of breath, or have any physical discomfort, you should stop immediately and consult a health care professional.

Part 2

• Lift your straight leg as high as you feel is comfortable.
• Slowly lower and return to the starting position.
• Repeat with the other leg.

Ensure there is no discomfort in your lower back when completing this exercise.

This exercise helps to strengthen the muscles that surround your hips. These muscles help stabilise your hips and keep you balanced. To perform this exercise:

• Lie on your side, with legs stacked on top of each other and knees bent.
• Rest your head on your lower arm or a pillow, and use your top arm to steady your frame.
• Be sure that your hipbones are stacked on top of one another and try to avoid rocking backward.
• Keep your stomach tight to stabilise your spine and pelvis.
• With your feet touching, raise your upper knee as high as you can without rocking your hips.
• Slowly lower your knee and repeat.

This exercise can help improve your hip mobility and abductor strength. These muscles are used when standing, walking, and performing tasks like getting in and out of cars. To perform this exercise:

• Sitting up tall in your chair with your knees together.
• Slowly push your knees out to the side and then bring them back together in a control motion.
• Do not rush the exercise and maintain an upright posture throughout.
• If this is too easy, perform this exercise with a resistance band wrapped around your knees.

Similar to performing in a seated position, this is a great exercise to maintain or improve your leg strength and mobility. It also adds a component of balance and stability. To perform this exercise:

• Begin by standing tall beside a wall or gently holding on to a sturdy chair.
• Raise your left leg, lifting your knee toward your chest.
• Alternate legs and complete this exercise in a controlled manner.
• Try not to hold your breath.

This exercise is used to maintain or improve your leg strength and specifically targets the muscles of your backside. To perform this exercise:

• Stand tall and hold onto a chair or wall for stability.
• Keep your legs straight throughout the movement.
• Extend your right leg back, keeping your toes on the ground.
• Your legs will create a triangle-like position.
• Keep your stomach tight and try to avoid arching your back.
• Return your foot to the starting position.
• Repeat for the other leg.