The hip is a ball and socket joint. The upper part of the thigh bone forms the ball and the socket is housed in the pelvis. The common term “hip fracture” refers to a break in the upper part of the thigh bone close to where it connects to the pelvis. In older adults, hip fractures most commonly occur from a ground-level fall due to underlying weakness of the bones, known as osteoporosis. Most people who suffer a hip fracture have significant pain, inability to bear weight, and deformity of the affected limb. Treatment for hip fractures depends on the exact location and severity of the break. The vast majority of hip fractures are treated with an urgent operation performed by an orthopedic surgeon.
Hip fractures are very serious injuries that have long-lasting effects on many aspects of a person’s overall health. Even when the broken bone is skillfully mended, recovery can be complicated by blood clots, loss of muscle mass, bed sores and infections such as pneumonia. Even when recovery goes well, many people have permanent, greatly reduced mobility after the injury. People who used no assistive device prior to hip fracture may become dependent on a cane. People who used a cane prior to hip fracture may become dependent on a walker. About 50% of people who recover from hip fractures are no longer able to live independently. While widely known throughout the medical community, many people are surprised to learn that 1 in 5 older adults who suffer a hip fracture will die within 1 year due to the injury.
Though more likely to affect older adults, hip fractures are not a normal part of aging. Thankfully, there are plenty of things you can do – from bone-building exercises and simple strategies to prevent falls in your home to keeping up with quick and painless osteoporosis screening tests every few years to maintain your bone health and protect yourself from a potentially life-altering hip fracture.
Risk Factors for Hip Fracture
There are several risk factors that contribute to a person’s risk of hip fracture:
- Age: Hip fractures are most common in people ages 65 years and older.
- Sex: According to the Centers for Disease Control and Prevention (CDC), 75% of hip fractures occur in women, mainly because they lose bone mass more rapidly after menopause.
- Low bone density. Our bones are living tissue that renew themselves throughout our lifetime. Osteoporosis develops when bone loss outpaces bone renewal resulting in fragile bones that break more easily. There are many factors that impact a person’s risk of developing osteoporosis.
- Falling. According to the CDC, 95% of hip fractures are caused by a ground-level fall. Problems with vision, difficulty with balance and coordination, loss of muscle mass, obstacles and home hazards, and even vitamin D deficiency all contribute to an increased risk of falling. Learn about fall prevention.
Preventing Hip Fractures
Taking steps to maintain bone health, improve strength and balance, and prevent falls significantly reduces the risk of hip fracture.
1 in 2 women and 1 in 4 men will suffer a broken bone in their remaining lifetime due to osteoporosis. Proactively screening for and treating osteoporosis is one of the most important ways that you can decrease your risk of suffering a hip fracture. Bone density screening provides valuable information about your current bone health and your risk of a future hip fracture. The National Osteoporosis Foundation recommends bone density screenings for women starting at age 65 and men at age 70. People with an increased risk of osteoporosis should start screenings sooner. Screening is also recommended for any woman or man over age 50 who breaks a bone. The most common screening test is a dual-energy C-ray absorptiometry (DEXA) scan. This quick, noninvasive test uses a special X-ray technique to measure bone mass to help diagnose osteoporosis.
There are many highly effective medications for osteoporosis that can rebuild bone mass and significantly decrease the risk of suffering a hip fracture. Doctors who treat osteoporosis consider the severity of osteoporosis, other medical problems and fracture history to recommend the best treatment options for their patients.
Boosting Your Bone Health and Lowering Your Hip Fracture Risk
A healthy, balanced diet provides the building blocks for healthy bones. Calcium and vitamin D are two of the most essential nutrients for bone health. Good sources include green leafy vegetables, low-fat dairy products, fish with edible bones such as sardines and salmon, and foods made with fortified flour, including many cereals and breads. If you are still not getting enough of these nutrients, consider taking a vitamin/mineral supplement.
Strength training exercises can help improve balance, build stronger muscles and slow down bone loss, all of which reduce the risk of falls. Good strength training exercises for older adults include gentle movements such as tai chi and yoga, walking, lifting weights, using resistance bands and activities such as gardening.
Preventing falls is the cornerstone of any hip fracture prevention plan. Making some changes around the house can help you get started.
- Make sure rooms and hallways are well-lit. Consider installing motion sensor lights, a voice-activated “smart” lighting system to make adjusting lighting easier and light sensor night lights around your home.
- Keep essential items within easy reach, so you do not have to use a step stool or ladder.
- Repair any loose stair railings.
- Install grab bars in bathrooms, bedrooms and hallways.
- Arrange furniture so there is a clear path for walking.
- Remove throw rugs or add non-slip tape or pads underneath.
Additionally, many vision impairments develop so gradually that you might not notice a problem until you trip and take a tumble. Having your eyes checked by an eye doctor once a year helps protect your vision and reduce the risk of falls.
Listen to a Podcast
Osteoporosis is a disease where the bones become brittle and weak, which makes them easier to break. Did you know there are ways to prevent weakening and increase bone strength? In this podcast, Dr. Natalie Chilaka, an osteoporosis expert who heads up the UM BWMC Osteoporosis Clinic, talks about who is most at risk for this disease, ways to prevent it and how you can improve your bone health.
More to Read
- Fall Prevention: Avoiding Accidents as You Get Older
- What You Need to Know About Osteoporosis
- Calcium Supplements for Osteoporosis
- Strength Training for Women in Your 20s, 30s and Beyond
Medically reviewed by Natalie Chilaka, MD
