Show references Morrison RS, et al. Hip fractures in adults: Epidemiology and medical management. Accessed Jan. Hip fracture. Mayo Clinic; Hip fractures. American Academy of Orthopaedic Surgeons. Hip fractures among older adults. Centers for Disease Control and Prevention.
Merck Manual Professional Version. Ferri FF. In: Ferri's Clinical Advisor Elsevier; Alexiou KI, et al. Quality of life and psychological consequences in elderly patients after a hip fracture: A review. Preventing a hip fracture is more desirable than treating one. Advice on avoiding a fracture is similar to that for preventing osteoporosis and includes:. Consuming enough vitamin D and calcium — including such calcium-rich foods as milk, cottage cheese, yogurt, sardines and broccoli.
Getting a bone density test if you fall into a higher-risk category for osteoporosis. Engaging in regular weight-bearing exercises, such as walking, jogging or hiking, or improving strength and balance through programs like Tai Chi. Taking medications to prevent bone loss or spur bone growth, as prescribed by your doctor fracture patients are at high risk for additional fractures.
Most hip fractures sustained by older people occur from falls, usually at home and often while walking on a level surface. You can avoid such accidents by:. Your hip can fracture into a single break or multiple breaks. In addition to a complete medical history and physical examination, your doctor may decide to diagnose your injury by using:. If you break your hip, you should get tested for osteoporosis so you and your doctor can take steps to prevent another fracture.
A hip fracture is usually treated with surgery — either by strengthening and stabilizing the hip with metal inserts, or fully replacing it. The goal is to relieve your pain and help you resume a normal activity level. The type of surgical repair recommended depends on:. Hold this position for up to 30 seconds or until your hip cracks. For tips on how to crack your hip while standing up, read on! Did this summary help you?
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Download Article Explore this Article methods. Tips and Warnings. Related Articles. Article Summary. Method 1. All rights reserved.
This image may not be used by other entities without the express written consent of wikiHow, Inc. Start in a comfortable chair where you can cross your legs at the knees. This hip rotator stretch involves you bringing one leg over the other. This means that the chair you're sitting in needs to give you enough room to cross your legs without anything getting in the way.
Chair without arms or embellishments on the sides work best. Bring one leg over the other. Gently guide the leg of the hip you want to stretch over the other leg. The foot of the second leg should be flat on the floor.
Place your hands on the thigh of your crossed leg. Then, press down until you feel just a bit of resistance. If you feel any pain, stop immediately and bring your legs to a neutral position. Bend forward at the hips as far as you can.
With your hands still applying pressure, bend your torso forward over the crossed leg as much as you can while still keeping your back straight. Avoid hunching or curving your lower back as you stretch. Hold this position for no more than 30 seconds. Inhale and exhale slowly as you hold the position. Try to stay bent forward for 30 seconds. If 30 seconds feels like too much, hold the position for as long as you are able before slowly lifting your torso up and sliding your crossed leg down to the floor.
Repeat this stretch on the other side to open up your hips. However, performing this stretch for both hips helps keep them open and can help avoid the strain and tension that leads to the urge to crack your hips.
Method 2. Stand up straight in an area where you have room to move. Start this exercise by standing in a tall but relaxed position. Your feet should be shoulder-width apart.
Make sure you have plenty of space to move and turn for this exercise. Bend your arms at the elbow while holding your hands in front of you. Bring your fingers into a fist for added stability. Your elbows should be tucked in to your sides, and your forearms extended out directly in front of the elbows. Turn your upper body to the left as far as possible. Slowly twist at your waist so that your upper body turns as far to left as you can push it without any pain.
During your twist, your feet should stay planted and your lower body should not move. Hold this twist for a deep inhale and exhale.
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