The adage a body in motion tends to stay in motion is especially true when it comes to healthy hips.
Krista Rubini, DPT, of Performance Spine and Sports Medicine (PSSM) in Newtown, Pa., said that movement isn’t merely about keeping the joint active, the act of motion increases blood flow and nutrients to the area and can aid in healing.
“Running, biking, hiking and walking are all great activities to keep the hips strong and these activities also provide a great cardio workout too,” said Rubini.
She specializes in orthopedic and women’s health and has recently expanded the woman’s health program at PSSM. As a former athlete she is keenly aware of the toll that even everyday use can take on the body and focuses on prevention first.
The proactive approach to keeping healthy hips involves strength and flexibility training tailored to the hips, glutes and core.
Rubini explained some of the symptoms that could indicate hip trouble are painful movements, redness, swelling, clicking/popping, decreased range of motion, and decreased strength. She said stiffness and pain can start to decrease quality of life.
There are certain times, when special consideration to the hips must be made, for example during child bearing years. When a woman becomes pregnant, hormones can cause ligaments to loosen.
“If a pregnant female is relying on her ligaments to support her low back instead of muscular strength then this will predispose her to low back pain and sacroiliac joint dysfunctions,” Rubini said. “Therefore it is very important to maintain low back, hip, and core strength to prevent any aches and pains that may occur during pregnancy.”
Even with precautions hip problems can be a problem in life. Though Rubini said it doesn’t mean that hip surgery is inevitable. Even in cases of severe osteoarthritis, when the cartilage has worn away over time, physical therapy and strength training exercises can improve the condition.
Most importantly, Rubini doesn’t want to see her patients give up.
“Start being active again and return to your life,” said Rubini. “Patients can seek treatment such as physical therapy, chiropractic care, acupuncture, and various medical interventions to alleviate their hip symptoms.”
