Hip Fracture

Explanation of Diagnosis

A hip fracture is a break in the upper part of the thigh bone (femur) near the hip joint. It usually happens after a fall, especially in older adults, or after a significant injury. The fracture can cause pain in the groin, outer hip, or thigh, trouble putting weight on the leg, and difficulty standing or walking. Bruising, swelling, and leg stiffness are also common, and sometimes the leg may look shortened or rotated.

Specific Work Modifications

• Ask for a temporary schedule with shorter days and more rest breaks, especially early on.
• Avoid bending at the waist, twisting, or reaching low/high repeatedly during the workday.
• Use a chair with firm support and armrests so you can stand up safely without straining your hip.
• Keep frequently used items at waist level and use a cart to avoid carrying loads.
• Limit stairs, ladder work, and working on uneven surfaces until your clinician clears you.
• If your job requires driving, ask when you can return and whether you need adaptive equipment or modified duty.

Specific Activity Modifications

• Avoid running, jumping, and high-impact sports while your hip is healing.
• Skip activities that involve deep hip bending, sudden directional changes, or twisting movements.
• Choose low-risk exercises such as short, supported walks rather than endurance events early on.
• Avoid uneven ground, hills, and crowded places where you may be bumped or have to react quickly.
• Use proper footwear and consider a walking aid as instructed so you don’t trip or over-load the injured side.
• Do not resume lifting, bending for chores, or gardening tasks that cause sharp pain in the hip.

Recommended Supplements

• Vitamin D3, commonly 800–1,000 IU daily, may support bone health (confirm your level if you’ve had testing).
• Calcium, commonly 1,000–1,200 mg per day total from food plus supplement if needed, supports bone mineralization.
• Protein supplement (for example, whey or plant protein), often 20–30 g once daily or to meet your daily goal, may help maintain muscle during recovery.

Recommended Nutrition and Hydration

Diet Recommendations

• Aim for enough protein at each meal (for many people, this supports muscle repair and mobility).
• Include calcium-rich foods such as milk, yogurt, cheese, fortified plant milks, or calcium-set tofu.
• Eat a variety of colorful fruits and vegetables to support overall healing and reduce diet-related inflammation.
• If appetite is reduced, use smaller, more frequent meals and add nutrient-dense foods like nuts, eggs, beans, or smoothies.
• Avoid excessive alcohol, and discuss any supplements you take regularly to prevent unnecessary duplication.

Hydration Tips

• Drink water regularly through the day, especially if you’re on pain medicine or notice constipation.
• Use a simple goal such as pale-yellow urine as a practical marker, and increase fluids if you’re sweating or in a warm environment.
• If you have kidney, heart, or fluid restrictions, follow your clinician’s specific guidance.

Home Exercise Prescription

Do these exercises 1–3 times per day, staying within a comfortable, pain-limited range and stopping if symptoms sharply worsen.

1. Ankle pumps: Move your ankles up and down toward your body and away; do 20–30 repetitions.
2. Quad sets: With your leg supported, tighten the front thigh muscle by pressing the knee gently downward; hold 5–10 seconds, repeat 8–12 times.
3. Glute sets: Tighten your buttock muscles without moving your hip much; hold 5–10 seconds, repeat 8–12 times.
4. Heel slides (gentle): Slide your heel toward your buttocks as far as comfortable, then return; do 8–12 repetitions.
5. Seated knee extensions: While seated and supported, straighten the knee to a comfortable height, then lower slowly; do 8–12 repetitions.
6. Gentle supported standing weight shifts (only if allowed): Stand holding a counter or rail and shift weight slightly side-to-side without pain; do 5–10 shifts each way.

Helpful Books

• "Explain Pain" written by David Butler and Lorimer Moseley
• "Move Your DNA" written by Katy Bowman
• "Strength Training Anatomy" written by Frederic Delavier