4 easy tips to avoid hip injuries
They’ve long been a source of stereotypical jokes from young ones, but the truth is that hip injuries are no laughing matter. Painful and surprisingly common, hip injuries (and the recovery that follows) can make a decent dent in your sense of independence, with many sufferers being unable to maintain the same level of activity and even being no longer able to live alone. Thankfully, there are many simple yet effective steps you can take to lower your risk.
- Avoid sleeping on your side – While it may be the most comfortable position for some, experts say sleeping on your side can put an uneven amount of pressure on the hip. “Side sleeping may actually cause damage to the hip joint by creating an impingement,” sports medicine surgeon and founder of the American Hip institute, Dr Benjamin Domb told Next Avenue. “This can injure a part of the hip joint called the labrum, a ring of cartilage around the edge of the socket.” If you absolutely must sleep in this position, placing a cushion between your knees can help neutralise the hip position.
- Watch your posture – Poor posture can have a serious impact on your hip joint. People who slouch put themselves at a higher risk of hip pain than those who practice proper posture. Sitting up straight and avoiding crossing your legs is the best way to keep the hip aligned and pain-free. Click here to learn more about how you can improve your posture.
- Invest in good shoes – If you’re a keen walker, runner or do any other regular exercise, invest in a decent pair of supportive, cushioned shoes, and make sure you replace them as soon as they start to wear out. “Worn out, ill-fitting or non-supportive shoes can be a killer on your hips,” Dr Domb says.
- Do the right exercise – While walking or running might be your preferred method of stress relief, it can tend to do a fair amount of damage to your hip. Swap one of your weekly walking or running sessions for a bit of yoga or strength training to help build up the muscles around the joint, giving it more flexibility, support and lowering your risk of injury.
Have you ever experienced a hip injury before? How did you deal with the pain and recovery? Share your story with us in the comments below.
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