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How can I prevent hip pain? | Joint Camp at Orthopedic Institute Sioux Falls
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Hip

Hip prevention

One of the main ways to avoid hip pain in the first place is by maintaining a healthy weight and living an active lifestyle. Below are some tips to help maintain good health.

Overall good health

The key to keeping a hip problem at is to stay relatively active and to eat right. The US Government notes that 56 percent of Americans are overweight.

Scientifically speaking, our hips form and develop in mass and strength in proportion to the amount of weight our body was designed to hold. So, if you are a small woman, your hips are meant to hold a smaller amount of weight than if you are a six-foot tall man. Although the body is very adaptable and can learn to hold different weights, a point can be reached where the body is simply not comfortable supporting the excess weight.

Let's talk BMI, or Body Mass Index. BMI is the number you come up with when you divide how much you weigh in kilograms by how tall you are in centimeters squared. The number you come up with is your BMI. A BMI between 18.5 and 25 is considered in the normal range. A BMI above 25 is considered overweight and a BMI of 30 or more is classified as obesity. To find your BMI, there are several calculators on the Internet including the BMI recommendations from the Surgeon General.

Diet

Losing weight can provide instant relief for the hips. Although we are constantly inundated with new diet fads, remember that logically, the way to lose weight is to consume fewer calories than we burn and the way to maintain weight is to consume approximately the same number of calories that we burn.

Although in reality, this method can be harder to follow than it is to understand, once we build healthy habits, this lifestyle will become easier and easier to maintain. Some diets help you to do this. Others are shams. Be cautious. Anything that seems to good to be true, probably is.

If you have arthritis, there are pain aggravators that should be avoided. For instance, paprika, pepper, tobacco, cayenne, eggplant, large amounts of potatoes and tomatoes can irritate your arthritis because these foods have alkaloids that prevent the repair of collagen and cartilage. Aspartame (found in diet sodas and artificial sweeteners) can also worsen arthritis since in causes inflammation in the joints when regularly consumed.

In study after study, it seems almost innumerable health benefits can be accumulated from eating a diet rich in fiber and complex carbohydrates found in vegetables, whole wheat and fruits. Once again, hips also benefit from this diet.

Exercise

It is also important to incorporate exercise into your routine if you have hip pain. Although it may seem like a Catch-22 (you cannot exercise because your hip hurts, and your hip hurts more because you cannot exercise) strengthening the leg muscles can be crucial in alleviating hip pain.

The more support the muscles can offer, the less stress and therefore less pain. Please refer to our online exercise library, which will show you several hip strengthening exercises. Also, if your hip hurts and you want to start up an exercise routine, why not try a stationary bike or swimming? While running or stair climbing can be taxing to the hips, the stationary bike and swimming are both excellent cardiovascular activities that only minimally put pressure on the hips.

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Joint Camp at Orthopedic Institute in Sioux Falls

A program is available for patients having total knee and total hip replacements. This program is available only at Avera McKennan Hospital and emphasizes education and wellness. The surgeons of Orthopedic Institute in connection with Avera McKennan Hospital have developed the Total Joint Center, also referred to as Joint Camp.

Surgeries are scheduled for Mondays and Tuesdays, with patients typically being discharged to their own homes, not another facility or step-down unit, on Thursdays and Fridays. Therapy is delivered in a group setting on the unit, which facilitates camaraderie among the patients. In addition to the therapists working with the patients, each patient has a coach who helps with the recovery. Coaches may be a family member, friend or volunteer. Patients stay in a designated wing of the hospital on the orthopedic unit.

Emphasis on patient education occurs before and after surgery. Patients are given a notebook before surgery and are expected to attend a class. Pre-op education prepares the patient for the surgery, hospitalization, rehabilitation and return to functional activities. Every day at Joint Camp patients receive newsletters with updates on what to expect. Prior to going home, patients are giving videos and handouts explaining what to expect in the days ahead.

Surgeons and staff of Joint Camp believe that patients requiring total joint replacements are often in good overall health. Therefore, there is a wellness approach in the care that is provided. Patients are expected to dress in their own clothes, (loose-fitting) not hospital gowns. Lunches are eaten in the dining area with other campers and coaches.

If you are interested in Joint Camp, visit with your surgeon at Orthopedic Institute to determine if this experience is right for you.

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