Movement
Unlocking the Secret: What Your Knees Reveals About Hip Health
The ability to lift your knees effectively can be an important indicator of hip health. This simple movement is not only a measure of flexibility but also reflects cardiovascular fitness when performed as part of a high knees exercise routine. Achieving a knee lift to a 45-degree angle is often seen as a hallmark of strong and healthy hips.
The muscles surrounding the knees, namely the hamstrings and quadriceps, play a crucial role in supporting hip health. According to Harvard Health, “Strength in the muscles around a damaged knee or hip can help support that joint by taking over some of its responsibilities.” This means that if your quadriceps, gluteals, hamstrings, and abdominal muscles are strong, they can alleviate some of the load on your hips.
Hip health is vital because our hips bear the weight of our entire body and more. As Jordan Smith, MD, a hip orthopedic surgeon, explains, “The hips handle tremendous forces that actually exceed our body weight. Despite this, they can have a wide range of motion and, with a little luck, last a lifetime.”
Ignoring hip pain can lead to severe consequences. Michael B. Banffy, MD, emphasizes the importance of early intervention: “The single most important thing for people with hip pain is not to ignore it.” He notes that many patients could prevent significant arthritic damage by consulting a specialist early on. An evaluation can help determine the severity of any damage and create a plan to prevent further deterioration.
Regular exercise is key to maintaining strong and flexible hips. Dr. Smith suggests incorporating activities that target hip flexors, hamstrings, glutes, and core strength into your routine. “Yoga, tai chi, Pilates and any bodyweight, ground-based calisthenics program will have this as an essential part of the activity,” he says.
For seniors, maintaining healthy hips is crucial to avoiding falls and fractures. Allston Julius Stubbs IV, MD, advises that “strengthening or resistance exercises, such as using weight machines, swimming or walking on hills or climbing stairs, can make the muscles and tendons of your hip area stronger.”
Knee lifts are a beneficial exercise for strengthening hips. Orthopedic surgeon Christopher R. Boone, MD, describes how to perform them: “Knee lifts stretch your hip flexors, thigh muscles, and gluteal muscles. To do knee lifts, lie flat on your back with your legs outstretched. Bring your right knee to your chest, and keep your left knee pressed against the floor, holding the position for 30 seconds. Repeat on the other side. You’ll feel a stretch in your hip with each knee lift. Do two to three sets on each side.”
By incorporating these exercises into your routine and paying attention to any signs of pain, you can help ensure your hips remain strong and functional for years to come.
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