HOW TO STAY ACTIVE AND
LOOK AFTER YOUR HIPS
BY MR NIGEL DONNACHIE, SPIRE MURRAYFIELD, WIRRAL
Enjoying an active lifestyle as you get older offers a range of benefits,
from boosting heart health to supporting mental wellbeing. However,
it can also increase the risk of joint injury, if you push things too hard.
Here, Consultant Orthopaedic Surgeon, Mr Nigel Donnachie MB ChB,
FRCS, FRCS (Orth), DIMC, RSCEd, a specialist in conditions of the hip
and knee, at Wirral's Spire Murrayfield Hospital, explains how you can
avoid debilitating hip injuries, while still indulging your passion for
sport and exercise.
Hip replacement surgery numbers have soared in the last decade, with
tens of thousands of people in the United Kingdom undergoing the
procedure every year. In large part this is down to the ageing population.
However, increasingly, we are seeing people under the age of 60 who
require hip replacement. Whilst advancements in surgical technique and
joint prosthetics mean hip replacements are more successful and enduring
than ever, they may not always be the first line of treatment to consider as
there are things you can do to delay, or even avoid the need to have a hip
replacement.
I frequently see patients who expect to maintain the same high impact
exercise regime in their forties and fifties as they did in their twenties and
thirties. Unfortunately, for some individuals, this can have a detrimental
effect on the body.
As we age, the muscles, cartilage, ligaments and bones supporting our joints
begin to change and degenerate. This can cause a range of painful conditions
that are exacerbated by over exertion. These conditions include bursitis (an
inflammation of the fluid-filled sacs that cushion your joints), labral tears
(tears to the ring of cartilage surrounding the hip socket), tendonitis, and
even stress fractures. Furthermore, osteoarthritis caused by damage to
the cartilage around your hip joints can begin to develop in your forties
and fifties, even though most people consider this to be an 'older person's'
condition.
The good news is that you don't have to give up sports and exercise
completely to limit your risk of suffering hip pain. You may simply have
to modify your routine. No matter what your age, there is likely to be an
activity to suit you, which will help to keep you fit, healthy and happy,
without putting strain on your joints.
For example, it might be time to retire your running shoes and consider
activities such as cycling, swimming, rowing or brisk walking. All of these
activities are excellent ways to keep your fitness levels up, allowing you
to enjoy a good cardiovascular work-out, without the jarring impact of
running.
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For those who still want to run, a pair of good quality running trainers is a
must. It's also advisable to invest in some orthotic insoles, to cushion the feet
and absorb impact. Asking an expert, be that a sports coach, physiotherapist
or personal trainer, to assess your running style is also beneficial, as it will
help to ensure that you're doing it right. Exercising on a running machine
at the gym also offers a good compromise as it puts less stress on the body
than running outdoors.
Incorporating exercise and sport into your lifestyle is an excellent way to
stay healthy and agile. But it's all about doing the right thing at the right
time, and the nature and intensity of your personal exercise routine will
be determined by a number of different factors (such as fitness level, pre-
existing health conditions and previous injuries). If you are unsure about
the type or level of exercise you should be undertaking, ask your doctor for
advice.
In essence, it's all about adjustment and modification, rather than giving
up the activities you love. And don’t forget, no matter what type of exercise
you include in your routine, it is important to build in time for stretching
and cooling down, as well as ensuring you have two or three recovery days
per week.
If you are experiencing hip pain, it is important to see a specialist as soon
as possible, so that we can diagnose the cause of your symptoms and treat
them appropriately. At Spire Murrayfield Hospital, Wirral we offer cutting
edge x-ray and MRI scanning technology. This helps us to determine the
condition of your hip quickly and accurately, and establish a personalised
treatment plan. The range of treatments we offer includes anti-inflammatory
injections, extracorporeal shockwave therapy (where soundwaves are
passed through the skin to the injured part of the hip) and hip replacement
surgery. We also have a team of expert sports physiotherapists on hand to
provide personal treatment plans.
At Spire Murrayfield Hospital, Wirral, our consultants have wide experience
in some of the latest techniques and innovations and our inclusive prices,
with access to 0% finance options, make the process easy and more
affordable.
For further information on our broad range of procedures and to find out
more about our team of expert consultants, search ‘Spire Wirral’ or call our
specialist advisors on 0151 929 5408.