Healthy Hips, Active Life: Tips for Adults Over 60

Staying active and mobile is vital for living a full, independent life as you age. For adults 60 and older, one of the key areas to focus on is hip health. The hips are central to many daily movements, from walking to bending, and they weather years of wear and tear. Addressing common hip concerns and keeping them in optimal condition can make a significant difference in your overall well-being.

At Sagewell Orthopaedics, we’re committed to helping you maintain healthy joints and adapt to your changing needs as you age. Dr. Scott Strasburger, a trusted expert in joint health, and his team are committed to providing personalized care to help you continue enjoying your favorite activities.

Understanding Common Hip Issues for Adults Over 60

Arthritis
Osteoarthritis is a natural part of aging for many adults, characterized by cartilage wearing down around the hip joint. This can cause stiffness, swelling, and a reduced range of motion. Managing arthritis requires a combination of lifestyle strategies and medical care to help preserve joint function.

Bursitis
Bursitis occurs when the small, fluid-filled sacs (bursae) in the hip become inflamed, often due to repetitive motions or prolonged pressure. The condition can make everyday activities like climbing stairs or getting up from a chair more difficult.

When Hip Replacement Becomes a Consideration
For those dealing with severe hip damage, such as advanced arthritis or an injury, a hip replacement might be necessary. This decision often comes after exploring other treatments that no longer provide adequate relief. Hip replacement surgery has seen significant advancements, often leading to more precise outcomes and faster recovery under expert care.

Tips for Maintaining Hip Health

Whether you’re managing existing joint concerns or aiming to prevent issues, these tips may help protect your hips and keep you active:

1. Include Low-Impact Exercises
Regular exercise supports joint health and helps reduce stiffness. Focus on low-impact activities that minimize strain on the hips while still building strength and flexibility. Examples include:

• Swimming or Water Aerobics: The buoyancy of the water reduces stress on the joints.
• Cycling: Biking provides a cardiovascular workout without the jarring impact of activities like running.
• Walking: A brisk walk strengthens muscles and improves joint mobility.
• Golfing: Swinging a golf club and walking the course can offer low-impact movement while promoting hip flexibility and strength.   

2. Stretch Regularly for Mobility
Stretching increases flexibility and maintains the full range of motion in your hips. A few simple stretches include:

• Figure Four Stretch: Sit on the floor with your legs extended. Cross one ankle over the knee of the opposite leg and gently lean forward.
• Side Leg Lifts: While standing, raise one leg sideways as far as you comfortably can, then lower it slowly back down.
  Performing these stretches daily may help enhance hip flexibility and ease tension.

3. Prioritize Joint-Friendly Foods
What you eat can impact your joint health. Incorporating anti-inflammatory foods like leafy greens, fatty fish, and nuts can help support overall joint health. Make sure your meals are rich in calcium and vitamin D to promote bone strength.

4. Listen to Your Body
Pay attention to the signals your hips send you when engaging in physical activity. Discomfort or stiffness can be indicators that you’re overdoing it. Regular check-ins with a specialist can help identify and address minor issues before they escalate.

Advanced Help When You Need It

If you’re dealing with ongoing joint issues or exploring options like hip replacement, seeking expert care can make a difference. Dr. Scott Strasburger focuses on hip health, utilizing advanced techniques and creating personalized plans for his patients. From managing arthritis to performing joint surgeries, his goal is to provide tailored care to meet your needs.

Take the Next Step in Your Hip Health Journey

Your hips are key to keeping you moving, whether you’re exploring hiking trails, playing with grandchildren, or just navigating daily life. Taking steps to protect your joints today may help lead to better mobility in the years ahead. At our practice, we believe in putting Medicine in Motion, supporting your active lifestyle every step of the way.

If you’re ready to take control of your hip health, reach out to us to schedule an appointment. Our team will work closely with you to create a care plan tailored to your needs and goals.

Stay active, stay healthy. We’re here to support you every step of the way.