When Elvis Presley's iconic pelvic thrusts captivated and shocked television audiences, physiotherapists likely saw a masterclass in robust, flexible hip movement. This crucial joint bears our weight every day, yet its maintenance is often overlooked until pain strikes.
The Foundation: Strengthening Hip Muscles
According to Dr Michael O'Brien, a physiotherapist from La Trobe University, the hip's ball-and-socket design allows for great mobility, making strong surrounding muscles vital for support and to cut the risk of pain and osteoarthritis. "You might not realise how important it is or how much it does until it's painful or restricted," he warns, noting that a hip fracture, especially in the elderly, can trigger a serious health decline.
He recommends working the joint across all planes of motion, not just forwards and backwards. Simple moves include standing on one foot while rotating the pelvis side-to-side, or gently moving the front knee from side to side while in a lunge position. Activities like reformer Pilates or home-based weight-bearing exercises are highly beneficial.
Dr Jillian Eyles from the University of Sydney emphasises the critical role of the gluteal and core abdominal muscles. "The tiny, boring glute exercises actually really hurt... [but] they're the ones that are really helpful," she says. Key exercises include:
- Squats and lunges
- The gluteal bridge (lifting the pelvis while lying on your back)
- Reformer Pilates or yoga for core stability
Staying Active: The Truth About Step Counts
Forget the unproven mantra of 10,000 steps, says Professor Rana Hinman, a research physiotherapist at the University of Melbourne. That figure can be daunting and unachievable for many, particularly those with joint pain or older adults.
Research indicates that significant health benefits begin at around 7,000 steps daily. "Even for every extra 1,000 steps that you can do, we're seeing it now with mortality benefits, cardiovascular benefits," Hinman explains, adding that it helps prevent functional decline linked to osteoarthritis.
She strongly advises that even individuals with existing hip pain or osteoarthritis should not avoid physical activity they enjoy. "Generally there's no evidence that physical activity is going to make your X-rays worse... or push you to needing joint replacement surgery quicker," she states. The focus should be on comfortable, enjoyable movement.
The Critical Role of Falls Prevention
With more than 16,000 Australians over 45 fracturing a hip each year—90% requiring surgery and a quarter dying within a year of their first break—preventing falls is a cornerstone of hip health for older adults.
Part of this involves adapting daily habits. Dr O'Brien points out that simple tasks like putting on shoes or socks while standing on one leg become riskier with age as balance and vision change. Sitting down to perform them is a safer choice.
Specialist falls prevention clinics, available in many hospitals, offer education, physiotherapy, and tailored exercise programmes to significantly reduce the risk of repeat falls, safeguarding both hip health and overall independence.
