Our hips provide a stable base for our spine to keep our bodies upright, and they serve as our central pivot point – giving us a range of motion to bend and swivel. The large socket and ball joints also allow our legs to extend, rotate and move in and out from our bodies. That means our hips are vital in keeping us standing, walking and even sitting.
But because our hips are quite literally THE pivotal part of our body, injury or wear and tear over time can be particularly debilitating.
Hip osteoarthritis is a common degenerative disease in the UK, causing an estimated 3.2 million Brits1 stiffness and pain that can range from moderate to severe. Meanwhile every year over 70,0002 people sustain a hip fracture, for which they’ll need hospital admission and surgery. With NHS waiting lists longer than ever, the target to get general surgery within 18 weeks hasn’t been hit since 20153, and many people are waiting months for hip replacement surgery.
So, what can we do to look after our hips, and protect our mobility?
1. Keep your hips moving
One of the best things you can do for all your joints is to keep them moving. Not only can it relieve stiffness, but it can strengthen the muscles around your hips and improve balance – reducing your risk of injury. Gentle exercise like walking and swimming are great for your hips, alongside more targeted stretching and strengthening exercises, like hip flexes and squats 4.
2. Lose weight
The more weight your hips have to carry around, the more pressure is put on your hip joints. Even a small weight loss can make a difference – every 10 pounds of extra weight can place as much as 50 pounds of extra pressure 5 on your hips.
3. Eat for joint and bone health
It’s not just about how much you eat, it’s also about what you eat. You can look after your bones AND your joints by making sure you’re eating a diet high in protein, calcium and vitamin D – and low in saturated fats and highly processed foods.
4. Think about your posture
Poor posture can tilt your pelvis forwards or backwards, putting pressure on your hip joints in the wrong places, and causing pain in your hips, back or shoulders, and increasing your risk of osteoarthritis. Good posture can help look after your hips and spine, and there’s lots you can do to help improve yours. Good footwear is a good starting point - choose comfortable, supportive shoes that allow your toes to move and your foot to flex as you walk. If you sit for long periods, consider an ergonomic chair or cushions to help align and support your spine.
5. Don’t ignore pain, and look after injuries
If you do experience hip pain – or an injury - don’t ignore it and keep going as usual. Rest, use ice or heat packs, and take paracetamol or ibuprofen for the pain. If the symptoms don’t improve after a few days, it’s time to see your GP - or a physiotherapist - for more support.
6. Avoid falls
Many hip injuries occur from falls, and it’s well worth considering how you can minimise your risk of falling – particularly as you age. Look out for trip hazards in the home, like rugs and uneven flooring, and think about removing clutter, tidying wires, and mopping up spills promptly. Good lighting can also help, alongside well-fitting footwear both around the house and out and about. The NHS also recommends 6 getting regular sight tests, and limiting alcohol so you don’t get unsteady on your feet.
How can Equipsme help?
Your Equipsme plan can help you look after your hips. Here’s how:
1. Health Support Line
If you need advice on how to look after a sore or injured hip, our health support line should be your first port of all. The nurses on the helpline can advise on immediate treatment, pain management, strengthening exercises – and when to see a doctor. They’re at the other end of the AXA Health at Hand helpline 24/7.
Find out more about how to use the nurse advice line
2. GP Service
Our GP service is also there for you 24/7, and most people get a video or phone appointment within 24 hours, at a time that suits them. What’s more, our 24/7 Health Hero GPs can issue private referral letters that can be submitted as part of a claim to find out if the condition and treatment is covered – so if your hip needs more attention they may be able to help get you to a specialist MSK or general surgery consultant faster.
Find out more about using the GP Service
3. Physio sessions
Every Equipsme plan includes a number of physiotherapy sessions through AXA Health. If your claim is assessed and eligible, the plan can help you get practical support for an MSK issue, without waiting for the NHS, or for things to get worse.
The claims team at AXA Health will assess your claim, in case it is not covered due to it being pre-existing or a chronic/long term condition, for example.
Don’t struggle on with an injury – your Equipsme plan comes with access to MSK specialists and physiotherapy sessions, that can help you get twinges, strains or more serious muscle, ligament and tendon issues assessed by the claims team at AXA Health and if covered, help you find a physiotherapist near you.
Find out more about how to get physiotherapy support through Equipsme
Sources
1 versusarthritis.org
2 www.nhfd.co.uk
3 www.kingsfund.org.uk
4 www.versusarthritis.org
5 www.gwhospital.com
6 www.nhs.uk/conditions/falls/prevention/
All our information is desk-based research from credible sources only, including the NHS and medical/disease charities.
Date created: November 2024
