Simple Steps to Keep Your Hips Healthy for Life

Hips are one of those parts of the body we tend to ignore until they start screaming for attention. Whether it's tightness, bursitis, inflammation, or even recovering from surgery, I've seen (and personally felt) how important it is to support our hips proactively. In this episode of Better Than A Pill, I break down the exact things I do to keep my hips healthy—and you can too.

Let’s start with stretching. This one seems obvious, but we’re often not doing it enough or in the right areas. I always check in with four key spots: the piriformis, the psoas, the TFL, and the IT band. These areas can get super tight, especially after 40. For me, holding stretches for even just 30 seconds and then going back in for a second round helps me notice improvement. There are no hard rules here—just tune in to your body.

Next up: fascia release. This is the magic that changed everything for me. When I started doing regular fascia work—especially on the piriformis, outer hips, and IT band—I noticed less stiffness and more ease in my movements. I use massage balls, a foam roller, or get manual work done when I can. You don’t have to overdo it—once or twice a month might be all you need.

Let’s talk movement. I pull a lot from the therapeutic side of Pilates. Things like leg circles and sideline work help maintain joint mobility and flexibility. These exercises are low-impact, but they make a big difference. I aim to do them at least once a week, and even that helps keep things from getting tight or unstable.

Then there’s strength training. It doesn’t have to be complicated. I use ankle weights, resistance bands, and simple mat work to strengthen the glutes and all the small but mighty muscles around the hip joint. The key here is balance—if you’re too strong but not mobile, that’s a problem too. Twice a week, one or two sets, is plenty for most of us.

Lastly, I can’t say enough about walking. If you can, make walking a regular part of your routine. It’s great for circulation, mobility, and even your mindset. And if walking on land isn’t possible, water walking is just as effective.

Our hips carry us through life—literally. If you’re feeling stuck, stiff, or sore, don’t wait until it turns into pain. Take a few minutes, stretch, release, strengthen, and move. You’ll feel the difference.