Hip pain after 60:After the age of 60, it may seem common to feel stiffness in the hips when getting out of bed in the morning, pain after sitting in a chair for a long time or difficulty while climbing stairs. Many people ignore it considering it to be a part of age. But every time hip pain does not occur only due to increasing age. Arthritis, bone weakness or some other problem could be behind this.
Paying timely attention to such changes can help in maintaining the ability to walk. Let us know about this in detail from Dr. Rakesh Aggarwal, Consultant Orthopedics, Bhagwan Mahavir Manipal Hospitals, Ranchi.
1. Keep doing light activities in daily life
When there is pain in the hip, the first thing a person does is to reduce his activities. But very little movement for a long time can weaken the muscles and increase stiffness in the body.
Therefore, it is important to maintain regular movements as per your capacity. Easy walking, light stretching or swimming may be helpful. If there is already a lot of pain in the hip, it is better to consult a doctor or physiotherapist before starting new exercises.
2. Strengthen the muscles around the hips
Strong muscles around the hips, thighs and abdomen help keep the body stable. Muscle strength can decrease with age, so it is especially important to keep them active.
Easy exercises like getting up and sitting slowly from the chair, leg raises can be done. However, correct technique is important while exercising. Tolerate the pain and avoid exercising or increasing its intensity suddenly.
3. Pay attention to bone health also
The strength of hips does not depend only on muscles, but healthy bones are also equally important. Bone strength may decrease with increasing age, which may increase the risk of fracture in case of fall.
Including calcium, vitamin D and adequate protein in the diet can be beneficial. Make milk, curd, green vegetables, pulses, dry fruits and seeds a part of your diet. If there is a risk of osteoporosis, a bone density test can also be done with the advice of a doctor.
4. Avoid falls and sudden pressure
After 60, even a small incident of falling can cause serious problems. Therefore, it is very important to keep the house safe. Do not leave scattered or loose items on the floor, use handrails on stairs and keep bathrooms and rooms adequately lit.
Wear properly fitting, comfortable footwear. Also avoid suddenly lifting heavy objects or doing difficult exercises without preparation.
5. If pain persists, consult a doctor
There is a difference between occasional mild stiffness and persistent pain. If pain starts bothering you while walking, getting up from a chair, climbing stairs or even while resting at night, then it should not be ignored.
After examination, an orthopedic specialist can help determine whether the problem is to arthritis, muscles or tendons, or weakness of the bones or an old injury. Depending on the cause, physiotherapy, exercise, medicines or other treatments may be needed.
Staying healthy after 60 does not mean doing very hard exercises. The real goal is to keep the body active to the best of its ability. Small steps like regular movement, strong muscles, good bone health and fall prevention can help maintain mobility in the long run.
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FAQ
Why does hip pain occur after the age of 60?
This mainly happens due to cartilage wear, arthritis, osteoporosis or loosening of muscles.
Can hip pain be cured without surgery?
Yes, in the initial stages it can be controlled to a great extent by physiotherapy, light stretching, right diet and lifestyle changes.
Which exercise should be done for hip pain?
Walking comfortably, leg raises and light exercises like getting up and sitting from a chair can be done as per the doctor’s advice.
What to eat to strengthen bones?
Include milk, curd, green leafy vegetables, pulses, dry fruits and seeds in your daily diet.
When should you see a doctor?
If the pain persists, bothers you even while resting at night, or causes extreme difficulty in walking, consult an orthopedic doctor immediately.
