How to Prevent Hip Replacement in Your Wiser Years
- May 1
- 3 min read
When we think about aging gracefully, we often focus on the visible signs—wrinkles, gray hair, maybe a few more naps. But what about the parts we don’t see every day—like our hips?
Hip health is foundational to living a vibrant, independent life well into our 60s, 70s, and beyond.
And yet, every year, thousands of people face hip replacements that, in many cases, could have been prevented.
Today, I want to share why strengthening your body, stretching regularly, and staying active are your best defense—and how working proactively can save you pain, surgery, and major setbacks down the road.
Why Are Hip Replacements So Common?
As we age, natural changes occur:
Cartilage wears down.
Bone density decreases.
Muscles weaken.
Movement patterns become less efficient.
When strength, mobility, and movement are neglected, it creates the perfect storm: joints stiffen, muscles can’t properly support the hips, and simple activities like walking, bending, or standing can eventually cause significant damage. But here’s the good news:
You have the power to change your future AT ANY AGE.
Your Three Pillars of Hip Health
1. Strengthen Your Muscles (Especially Your Glutes, Core, and Hips)
Strong muscles act like armor for your joints.
They absorb shock, support alignment, and keep your hips functioning optimally.
Key exercises to integrate:
Glute bridges
Isolated Hamstring work (Stability Ball Curls)
Core stabilization work (think planks, bird-dogs)
Abductor & Adductor work (ask me for help with this one)
Strength training isn’t just for bodybuilders—it’s essential for longevity.
2. Stretch and Stay Mobile (videos included)
Flexibility keeps the body moving the way it was designed to: fluid, adaptable, and pain-free.
VIDEO #1: Tight hip flexors, stiff hamstrings, and locked-up glutes are often the hidden culprits behind hip pain and eventual injury. Mobility is the oil (synovial fluid) that keeps the engine running smoothly with plenty of fluidity (and no pain). Below is a video I share often because it's a great follow-along and the top 4 exercises that will help your hips (and core) stay strong in all the RIGHT places. Try it out - I recommend doing this 3/week.
Video #2: The video below is a thoughtfully crafted yoga sequence designed for intermediate students. If you’re someone who considers yourself active—whether you hike, bike, or walk regularly—I highly recommend practicing this video once a week. It targets explicitly key areas like your IT bands, hamstrings, hip flexors, and both internal and external hip rotation to support mobility, recovery, and overall balance in the body.
3. Keep Moving, Every Day
The old saying “use it or lose it” could not be truer when it comes to your hips. Walking, swimming, cycling, dancing—consistent, low-impact movement maintains circulation, nourishes the joints, and keeps your muscles and bones strong. Even small daily choices, like standing up from your desk every hour or taking the stairs, add up in a big way.
Working with a Holistic Trainer: Your Guide to Aging Powerfully with fewer aches, pains, and surgeries.
As a holistic personal trainer, I don’t just give you exercises and send you on your way.
I take into account your entire body, your mindset, your nervous system, and your unique goals.
Together, we’ll focus on:
Unique, customized low-impact strength training, focusing on where you're body is at that day. Including PILATES, WEIGHT, RESISTANCE & STRENGTH TRAINING
Daily mobility practices - I create videos for homework like this one
Breathwork and mindfulness to support your nervous system
Safe and sustainable progressions
Your future self will thank you.
The Time to Start is Now
No matter your age, it’s never too early—or too late—to invest in your hip health.
If you want to avoid surgeries, maintain your independence, and truly enjoy the years ahead, the work starts today.
If you’re ready to strengthen, stretch, and move your way to a thriving future, I’d love to work with you.
I worked with Jenny when I was feeling hip pain and limitations in my ability to step up and down. She helped me a great deal and got my hip feeling better. She also made me a video that I still do weekly. Thanks Jenny!