Getting up from a low chair, climbing stairs or walking to the shops. After 50, your hips may start to feel stiffer, and the outside of your hip or buttock may ache more often. Keeping your hips strong, steady and moving can help you stay active and independent for years to come.

Why hips can ache after 50

As we get older, several things can affect the hips:

• The tendons around the outside of the hip can become more sensitive, especially in women.
• Hip osteoarthritis becomes more common, involving changes to the joint surfaces and low-grade inflammation inside the joint.
• Muscle strength declines if it is not kept up, leaving the hip with less support.

None of this means your hip is wearing out. Hips respond well to movement and strength at any age, and exercise is one of the most effective treatments for hip pain.

Getting up from chairs

Getting up from a chair is often when stiff hips complain most. Some things that can help:

• Shuffle forward to the edge of your seat before standing.
• Lean forward so your nose comes over your toes, then push up through both legs.
• Choose higher chairs, or add a cushion to low seats.
• Take your first few steps slowly, letting your hip warm up.

Practising sit to stands is also one of the best exercises for your hips. It builds the strength you need for everyday life.

Building hip strength

Strong hip and glute muscles help you get up from chairs, climb stairs and walk comfortably. Something to try two or three times a week:

• Sit to stand. Rise from a chair without using your hands, then lower yourself slowly.
• Bridges. Lie on your back with your knees bent, lift your hips, then lower slowly.
• Step-ups. Step up onto the bottom stair and down again, holding the banister.
• Standing hip lifts. Holding a worktop, slowly lift one leg out to the side, then lower.

If you would like to follow along, VIDA has short videos of sit to stands and bridges you can use at your own pace. Start with a few repetitions and build up gradually.

A mild ache during exercise that settles by the next day is usually fine.

Walking

Walking is one of the best things you can do for your hips. Some ideas:

• Spread walks across the day rather than doing one long one.
• Choose supportive, cushioned shoes.
• Start on flatter routes and build up gradually.
• Try walking poles for extra support if they help you walk more comfortably.

Swimming and cycling are good options on days your hips prefer less load.

Balance

Your hip muscles play a big part in keeping you steady on your feet. Balance training helps keep you confident and active as you get older. Research suggests exercise that includes balance training can reduce falls in older adults by around a quarter.

Something to try most days, holding onto a worktop:

• Stand on one leg for 10 to 30 seconds, then swap.
• Walk heel to toe in a straight line for a few steps.
• Rise onto your toes and lower slowly.

As balance improves, you could try holding on with just one finger, or letting go for short moments. If you would like to follow along, VIDA has short videos of heel raises you can use at your own pace.

If the outside of your hip is sore

If the pain is on the outside of your hip, the tendons there are often sensitive to being squashed. Avoiding crossing your legs, sharing your weight between both feet when standing and putting a pillow between your knees at night can help.

Managing stiffness

Hips often feel stiffest first thing or after sitting. Starting the day with gentle leg swings and hip circles, holding onto something steady, can help. A warm shower can help stiff hips loosen too.

Your VIDA pain check-in can help you notice how your hips change as you build strength and balance.

What to take away

• Hip changes are common after 50, and hips respond well to movement.
• Practise getting up from chairs as part of your strength work.
• Strengthen your hips two or three times a week.
• Walk regularly, building up gradually.
• Add balance exercises most days to help you stay steady.

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