Tips for Good Hip Health

Having a pair of healthy hips is a key to healthy aging. But healthy hips are not only important for people in their 60s, 70s, and beyond. Your hips are one of your most important structural components, regardless of how old you are. Whether you're 20, 30, or 40, your hip joints provide biomechanical support to your entire body. Thus, keeping your hips healthy is a necessary consideration for everyone who wants to be healthy and well throughout a long life.

Healthy hips do not happen automatically. Your body's physiology follows the biomechanical principle of "use it or lost it". Muscles, bones, and joints that do work on a regular basis are strengthened and enhanced. Those musculoskeletal elements that don't do much physical work are broken down, so that molecular building blocks such as amino acids and nutrients such as calcium can be put to better use elsewhere. In other words, if you're haven't done much exercise in a while, weight-bearing joints such as the hips, knees, and ankles will begin to degrade. However, even as these joints lose optimal structural integrity, gravitational forces persist. The long-term result of such weakened joints is strains and sprains, degenerative arthritis, and possibly other inflammatory conditions. These disorders likely involve daily ongoing pain, which may become moderate or severe.

In the absence of conservative treatment and rehabilitative exercise, such conditions may ultimately require joint replacement. These procedures are becoming increasingly common, with total hip replacements and total knee replacements being performed on younger and younger patients. For example, annual rates for total hip replacement in the United States in patients aged 45 and older have almost doubled between 2000 and 2010.1

Importantly, many hip joint problems can be prevented by instituting appropriate lifestyle changes. As the cause of many of these degenerative conditions is long-term lack of use, the solution lies in activity and physical work. In Western nations, physical labor is becoming increasingly uncommon. Most of us work in service-type industries and spend most of our days sitting at a desk. As a result, physical work is now typically obtained by engaging in regular, vigorous exercise. By performing five 30-minute sessions of vigorous weight-bearing exercise every week, we will restore and maintain sufficient healthy stress on our muscles, bones, and joints.

As these musculoskeletal structures undergo physical loads and perform mechanical work, your body responds by making them stronger.2-4 New blood vessels are built to supply these structures with increasing amounts of oxygen and other nutrients. New cells are built to support existing tissues. Worn-out cells are removed more efficiently. The entire musculoskeletal system is revitalized in response to regular, vigorous exercise. The long-term result is healthy hips, knees, and ankles, as well as a healthy spine. These weight-bearing structures work synergistically to help provide you with long-term health.

1Hospitalization for Total Hip Replacement Among Inpatients Aged 45 and Over: United States, 2000–2010. NCHS Data Brief No. 186, Centers for Disease Control and Prevention, February 2015
2Qian JG, et al: Effectiveness of Selected Fitness Exercises on Stress of Femoral Neck using Musculoskeletal Dynamics Simulations and Finite Element Model. J Hum Kinet 41:59-70, 2014
3Bolam KA, et al: The effect of physical exercise on bone density in middle-aged and older men: a systematic review. Osteoporosis Int 24(11):2749-2762, 2013
4Hill KD, et al: Individualized home-based exercise programs for older people to reduce falls and improve physical performance: A systematic review and meta-analysis. Maturitas 2015 Apr 29. doi: 10.1016/j.maturitas.2015.04.005. [Epub ahead of print]

Location

Find us on the map

Office Hours

Our Regular Schedule

Monday:

9:00 am-1:00 pm

Tuesday:

9:00 am-1:45 pm

Wednesday:

2:00 pm-6:45 pm

Thursday:

9:00 am-1:45 pm

Friday:

2:00 pm-7:00 pm

Saturday:

by appt only

Sunday:

Closed

Testimonials

Reviews By Our Satisfied Patients

  • "This was my first time coming to a chiropractor and it was amazing. The Doctor explains everything and shows you what is going on. Makes you completely comfortable. Plus there was a 60 min massage after. If you thought your poster was good, you walk out feeling great. Staff is wonderful, would recommend it."
    Patricia S
  • "I'm so happy that I found this place, and that it is so close to my office. Dr. Gerry is awesome, down to earth, so welcoming and understanding. He really takes the time to listen to what you want, and need, and he does all that he can for you to reach your healing goals. Dr. Gerry his staff create an environment that allows you to accept their healing energies. I find that weekly adjustments and massages really help me to heal from not only rigorous physical activity, but also from daily stressors. My massage therapist (I cannot recall his name) was INCREDIBLE - very likely the best deep tissue/sports massage that I have ever received.
    I would recommend this office to anyone who seeks a deeper connection to their very essence, who wants to heal, and create and nurture positive healing energy."
    Ben L
  • "Dr Gerry is amazing. I went there with a terrible back pain. After I finished the whole session I felt half of my pain has gone."
    Erin D