Resilient Hips

If you’re a woman over 40 like me, you probably got the memo about strength training.

As women we are always up against some kind of ticking clock and with warnings of decreasing bone density and muscle mass on the horizon, we can knee jerk ourselves into action.

OR become so overwhelmed by all the confusing information that we do nothing at all.

According to the Royal Osteoporosis Society and NICE

  • 1 in 2 women over 50 will break a bone due to poor bone health. 

  • Prevalence of osteoporosis increases, from approximately 2% at 50 years of age to almost 50% at 80 years of age.

The statistics are scary, and if you already have a diagnosis the fear of fractures is very real, feeling a sense of fragility you may even lose confidence and avoid doing the things that help.

Research has shown that weight bearing exercise can help maintain bone density as we age. But maybe more important is how we are bearing the load of our own body weight, it’s not so much our lack of exercise at the root of the current osteoporosis epidemic but rather the way we are (or are not) moving through life.

With hip fracture being the most serious consequence of falling in older people with osteoporosis, hip health is at the top of my list when it comes to future proofing the body.

My top tips for resilient hips

  • Spend less time sitting in chairs; sitting takes the load off your hip joints, meaning they are not bearing weight. No pressure means there is no signal to stimulate growth! Get up and down regularly and change position often ~ Fidget!

  • Ditch the heels; even a tiny 1/4-inch heel shifts the pelvis forward, and yes that includes your trainers! - why does this matter? See next…

  • Back up your hips so they are aligned over your ankles (you can’t do this in heels). If you are wearing your pelvis out in front of you, your leg bones are not bearing the weight of your torso. The muscles of the posterior chain and lateral hips (hip joint scaffolding) are deactivated and your knees and low back end up bearing the brunt.

  • Walk - carrying your own body weight whilst moving is a very effective and easy way of preserving bone density with added bonuses for your overall wellbeing. Just mind your pelvis and go heel-less!

  • Ramp up your walk - carry a pack for additional weight, walk more briskly, walk on uneven terrain and add in some jumps!

  • Get down to the floor and back up again - on repeat ~ progress to hands free!

FYI. Where’s the hip bone anyway?

When we hear of a hip fracture what that means is a break in the neck of the femur (thigh) bone, there is no hip bone! There is a hip joint and that is made of the thigh bone and the pelvis.

I think it’s super important that we get to know our own anatomy, and that’s why my assistant, Mr. Skelibones always turns up to class. If you’re interested to work on building resilient hips we can help!  

Things to read and listen to 

Acknowledgements

Thank you for the information and inspiration from Katy Bowman https://www.nutritiousmovement.com/

The information contained in this blog post is based on my own personal experiences and research. It is in no way intended to replace or negate medical advice. I encourage you to undertake your own research and always think critically.