Hip Problems, Age 12 and Older

The following tips may prevent hip problems or injuries.

Keep bones strong

• Eat foods rich in Reference calcium Opens New Window, like yogurt, cheese, milk, and dark green vegetables. Eat foods rich in Reference vitamin D Opens New Window, like eggs, fatty fish, cereal, and fortified milk.
• Exercise and stay active. It is best to do weight-bearing exercise, such as walking, jogging, stair climbing, dancing, or lifting weights, for 2½ hours a week. One way to do this is to be active 30 minutes a day, at least 5 days a week. In addition to weight-bearing exercise, experts recommend that you do resistance exercises at least 2 days a week. Talk to your doctor about an exercise program that is right for you. Begin slowly, especially if you have not been active. For more information, see the topic Reference Fitness.
• Don't drink more than 2 alcohol drinks a day if you are a man, or 1 alcohol drink a day if you are a woman. People who drink more than this may have a higher chance for developing Reference osteoporosis Opens New Window. Alcohol use also increases your chance of falling and breaking a bone.
• Stop or do not begin smoking. Smoking also increases your chance for developing osteoporosis. It also interferes with blood supply and healing. For more information, see the topic Reference Quitting Smoking.

Exercises to keep your hip and back area strong

Warm up and stretch before exercising to prevent problems.

• Reference Prone buttocks squeeze, to strengthen the buttocks muscles. These support your back and help you lift with your legs.
• Reference Pelvic tilts Opens New Window Reference Opens New Window to stretch the lower back
• Reference Hamstring stretch Opens New Window Reference Opens New Window to stretch the muscles in the back of the thigh
• Reference Hip flexor stretch Opens New Window Reference Opens New Window to stretch the muscles in the hip that help the hip glide and work smoothly

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