Overview

Hip health in older adulthood is mostly about staying strong, balanced and active. Strength and balance training are among the most effective ways to reduce falls, protect the hip joint, and keep walking, stairs and daily life comfortable.

It is never too late to start. Even small, consistent amounts of strength and balance work make a difference.

Strength Is the Foundation

Strong hip and leg muscles make walking and stairs easier and help prevent falls. When muscles weaken, balance suffers and the hip joint takes more load.

Glute bridge — hip extension strength
Clamshell — gluteus medius strength
Standing hip abduction — side-hip strength and balance support
Single-leg deadlift — strength and balance together

Start with what you can do — even seated hip exercises or short holds — and progress gradually.

Balance Is Trainable

Balance declines with age, but it responds to practice:

Stand on one leg near a counter or wall, using support as needed
Practice heel-to-toe walking on a clear floor
Sit-to-stand from a chair without using your hands when safe
Challenge balance only where you have something to hold

Balance training works best a little every day, not occasionally.

Prevent Falls

Falls are a leading cause of serious hip injuries in older adults, and most are preventable:

Remove trip hazards — loose rugs, cords, clutter
Improve lighting, especially at night and on stairs
Wear supportive, non-slip footwear
Review medications with your clinician if you feel dizzy or unsteady
Have your vision checked regularly
Use a cane or walker if a clinician recommends one — it protects the hip

Keep the Hip Joint Moving

Walking, swimming, cycling and water exercise are all good for hip joints. Regular low-impact activity keeps cartilage nourished, maintains range and supports weight management, which reduces load through the hip.

If hip pain limits daily activities, disturbs sleep, or is not improving with sensible adjustment, get it assessed — early management keeps more options open.

When to Get Assessed

A fall with hip pain or an inability to bear weight — urgent
Sudden severe hip pain, a shortened or rotated leg, or deformity
Hip pain that limits walking, stairs or daily life
Pain that is not improving after a few weeks of adjustment

References

"Falls in Older Adults: Approach and Prevention." 2024. https://pubmed.ncbi.nlm.nih.gov/38804759/
WHO. "Step Safely: strategies for preventing and managing falls across the life-course." https://www.who.int/teams/social-determinants-of-health/safety-and-mobility/step-safely
Journal of Orthopaedic & Sports Physical Therapy. "Hip Pain and Mobility Deficits—Hip Osteoarthritis: Revision 2025 Clinical Practice Guideline." https://www.jospt.org/doi/full/10.2519/jospt.2025.0301

This information is for education only and is not a medical diagnosis. InjuryAtlas does not replace an assessment by a qualified health professional. If you have severe pain, visible deformity, numbness, loss of function, or symptoms that are getting worse, seek medical care promptly.

Hip Health for Older Adults