How To Preserve Your Hip

As stated in last week’s blog about hips, the hip joint is a ball and socket joint that allows movements like walking, running, dancing. It provides the stability to bear weight.

Standing on one leg is also a function that occurs in the hip joint.

The hip joint can take much stress through it, but if the alignment is off or the muscles around the hip are not recruited, this can cause quicker degeneration of the joint. And if you are at risk for osteoporosis, it is crucial the alignment of the hip in the socket be where it should be for you to get true weightbearing in the joint.

Having proper alignment and using correct technique to do your activities safeguards from injury or recurrence of injury. It also promotes more effective use of your muscles to stabilize the joint and actually make the movement easier.

I am always ecstatic when my clients do an exercise appropriately and say “wow that was easier than how I was doing it before!” and it did not take as much effort.

But the hip does not work alone. The pelvis and the feet need to be in the correct alignment, too, for the hips to fall into place. If when you are on 1 leg and you sink down into the hip, this pushes the hip out, tilts the pelvis, and you no longer are using the muscles around the joint to hold you on the leg.

Now if you lift up out of the hip so it stays in line with the pelvis and foot, the gluteals (buttocks) and abdominals are engaged and you can hold your balance. It sounds counterintuitive, but try sinking in the hip and then getting as tall as you can. Not only are the muscles working, but it is also easier to hold your balance the taller you are.

Exercising using various forms helps the abdominals, gluteals, and rotators figure out how to activate when changing your activities between walking, gardening, or dancing. Pilates is an excellent way to teach your body how to stand/walk/lie down, which can then translate into running, gardening, or dancing.

I had a client with foot and hip pain. We worked on changing how she moved and which muscles to recruit in Pilates and then had her stand on the floor and go into a dance squat (plie), and she was finally painfree and felt how her hips were stable.

So continue to be aware of how you are standing/sitting/walking and if it is putting pressure on the hips. This increased stress on the hips can cause an injury. But maintaining good alignment not only saves the hip joint from wear and tear, it promotes increased strength and ease of movement.

We at Wellness Rehabilitation Inc. specialize in improving your alignment and how you move. Not sure where to begin or how to improve your’s, schedule a FREE 20 minute call to discuss your issues and how we can help you. Click here to schedule.

To Your Health,


Cynthia Weiss

We Help Women To Increase Their Confidence In Achieving Their Goals Of Having An Independent & Mobile Lifestyle Without The Use Of Pain Medications Or Surgery.