A physiotherapist has shared a simple '15-minute rule' that could help prevent hip pain, a common issue exacerbated by modern lifestyles. Dr Paulina Kloskowska, a researcher and academic specialising in pelvic, lower back, and hip injuries, appeared on the BBC podcast 'What's Up Docs?' to discuss the problem.
Dr Kloskowska explained that the hip joint can withstand forces up to 300% of body weight during walking and 900% during light jogging. However, prolonged sitting tightens the front hip muscles, leading to tension and pain. She emphasised that even a short daily walk can make a difference: 'Every step counts. Going for a walk during lunchtime for 15 minutes is going to change anything in our lives.'
The physiotherapist noted that those 15 minutes provide enough load to stimulate tissue adaptation in the hip. She also recommended strengthening the glutes to offload the front of the hip, as many people—especially women—tend to focus on front-dominant exercises. 'Shift the balance,' she advised.
While Dr Kloskowska stressed that anyone with health concerns should consult a qualified professional, she highlighted that simple lifestyle adjustments can address hip pain before it becomes serious. The full episode is available on BBC Sounds.
