4 Simple Ways to Prevent Hip Pain
Hip pain is one of the most common sources of pain- triggered by arthritis, muscle aches, and the deterioration of bone in the hip area. Use these four simple methods to prevent hip pain no matter what your age.
Hip pain can strike anyone, but becomes more common in the adults over the age of 40. Joint pain can be caused by a variety of factors. If you identify the source of your pain, then you will be better able to treat it and prevent joint pain from occurring again.
Hip pain can come from as simple of a cause as simply sleeping wrong, or it can be indicative of a more serious condition, such as osteoarthritis. You can help prevent serious side effects of hip pain by identifying the common causes of hip pain and taking steps to prevent these causes and by supplementing for improved joint health.
There are seven common causes for hip pain, most of which will respond to treatment and early intervention. Take a look at the most common sources of hip pain below:
Hip fractures are common in the elderly and are one of the number one fracture sites for individuals over the age of 55. The hip is a common area to break because osteoporosis starts to erode the hip bones before many other bones in the body, leaving them weak in both men and women. Weakened bones are more likely to lead to fractures. If you have hip pain after a fall, check for hip cracks and fractures, particularly if you are over the age of 55.
Bursitis is the inflammation of the fluid-filled sacs between the hip joints. Bursitis occurs when these sacs become inflamed due to over-use. Repetitive exercise and other repetitive activities that use the hip joint could lead to bursitis. In most cases, bursitis will disappear within a few days after ceasing the activity. Using a heat pad can also help alleviate hip bursitis.
Tendons are bands of tissues that attach the legs to the hip bone. When the hip joints are over-used, the tendons can become inflamed, leading to tendonitis. Just like in bursitis, the best recovery method is rest and heat.
In some cases, cancer can cause pain in the hip joint. Bone cancer often causes pain in the hip joints and bones. Have any pain in your hip bones checked by a doctor right away. Osteonecrosis This is a form of bone damage that occurs when blood flow to the hip bone is reduced or constricted in some way. Usually it is caused by a hip fracture, dislocation, or from the long-term use of steroids.
Repeated activities can cause muscle strains in addition to bursitis and tendonitis. You may feel muscle strain in the hips after engaging in a new exercise, long walking routine, or after using your hip for a long period for some other activity.
One of the most common causes of hip pain is arthritis. Arthritis is simply the inflammation of the hip joint. In some cases, the pain is caused by the breakdown of cartilage surrounding the hip bones. Arthritis will continue to get worse if left untreated. A common side effect of arthritis is reduced range of motion and joint stiffness.
According to The American Academy of Orthopedic Surgeons, there are two types of arthritis that affect the hip. Osteoarthritis is caused by inflammation due to bones in the hips rubbing against each other as the cartilage breaks down in the hip joint. Rheumatoid arthritis, on the other hand, is an immune disease that manifests in the joints. While the best way to prevent osteoarthritis is by eating the right vitamins and minerals that support bone health, the best way to prevent r
heumatoid arthritis is by encouraging your immune system to remain strong and healthy. The following steps can be useful in preventing and treating hip joint pain:
Certain foods are more likely to lead to arthritis than others. Foods that have inflaming effects in the body are more likely to encourage inflammation-related conditions like hip arthritis and joint pain. In addition to reducing pain, the right foods will help maintain a healthy weight and prevent obesity that can make OA worse. You may find that your pain is alleviated by avoiding the following foods:
Conversely, you may be able to eliminate some pain by adding inflammation-fighting foods to your diet such as:
Exercise can fight both RA and OA in the hips. Exercise is one of the best ways to strengthen the bones and prevent cartilage loss, outside of diet. Doctors from UCLA. Recommend weight strengthening exercises to strengthen the hips. Traditional weights and exercises like squats and walking can provide great benefit, as can alternative exercises like swimming. Non weight-bearing exercises, such as cycling, are effective for cardio and weight maintenance, but are not as helpful for building strong bones and preventing joint stiffness.
According to Everyday Health, focusing on the mind-body connection can be helpful in reducing hip pain. Exercises like yoga and tai chi are effective at relieving pain in all joints, and are particularly helpful in relieving hip arthritis symptoms.
Certain practices that focus on the interaction between mind and body can help people with osteoarthritis by relaxing and stretching muscles while allowing the mind to focus itself away from the pain. Yoga can improve your flexibility and strengthen muscles important to the support of arthritic joints. Tai chi also can relieve osteoarthritis symptoms. One clinical trial found that people with osteoarthritis of the hip had less pain after engaging in tai chi twice a week for three months.
Most modern diets lack in certain vital nutrients in some way or another. Today’s modern food lacks many of the nutrients common in diets a few hundred years ago. Although we have more access to healthy foods than ever before, most people ignore healthy foods and go straight for junk food filled with sugar and chemicals.
Even if you live a healthy lifestyle now; issues like additives in the water, a history of poor dietary habits, and a high consumption of medicine like antibiotics and steroids can increase your chances of seeing health problems.
Luckily, there are several supplements that can help boost the effectiveness of a healthy diet and help prevent or reverse hip arthritis symptoms. The following supplements are some of the most effective against arthritis:
This algae contains many nutrients (and ingredients to remove toxins from the body) which help boost the health of your joints and prevent arthritis pain. Chlorella contains ingredients like chlorophyll (fights inflammation and acid build-up), glucosamine (which restores cartilage), and magnesium (relaxes muscles and reduces joint stiffness).
Chondroitin is a component of cartilage and helps stimulate the production of new cartilage as well as lubricate joints and block the breakdown of cartilage.
Glucosamine is one of the most effective remedies for arthritis and inflammation to date. In a study conducted by Virginia Commonwealth University in 2000 of over 250 patients with osteoarthritis, all patients who took glucosamine showed reduced pain and inflammation. The results were stronger over time.
Natural sulfur found in foods is highly effective at fighting arthritis pain of the hip. Studies show this sulfur is able to reduce arthritis pain and stiffness when taken in supplement form.
Studies show that ginger and turmeric are highly effective at reducing joint pain and stiffness associated with arthritis. In one study, ginger was shown to be 75 percent effective at relieving muscle pain associated with osteoarthritis.
According to studies, SAMe (s-adenosyl-L-methionine) is effective at reducing osteoarthritis pain and may reduce overall inflammation in the body.
Omega 3s are one of the biggest inflammation fighters in the body. Experts recommend having a balance of omega 3 and 6 fats in a ratio of 4 to 1. A flaxseed or fish oil supplement can reduce inflammation and reduce total arthritis pain in the hips.
New studies have identified a possible new supplement that can fight arthritis pain. This supplement is known as avocado soybean unsaponifiables and may even be able to slow the progression of existing arthritis as well as discourage it from starting in the first place.
When it comes to hip pain, there are many causes, but if inflammation and arthritis are the cause, the condition is treatable. In severe cases, hip arthritis can prevent daily mobility and enjoyment of everyday activities. Preventing hip arthritis should be a top priority for anyone who wishes to live a long, healthy life. Fortunately, it is possible to reduce hip pain by engaging in the right activities, eating the right foods, and supplementing to fight any further inflammation. With just a few simple steps, you can ensure your hips remain pain free and healthy throughout life.
Jacob SW, et al. The Miracle of MSM: The Natural Solution for Pain. New York: G.P. Putnam’s Sons; 1999:57-58
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