Increase The Bone Density In Your Hips. Here’s How…

Updated: May 6, 2024

older couple hiking

Are you worried about your hips? If so, you’re not alone. Each year, over 300,000 people are hospitalized for hip fractures. And almost all of those are caused by falling. But a few simple exercises can help your femoral neck (an important bone in your hip) to grow stronger  – making you less vulnerable to falls and fractures [1- 4].

What Is The Femoral Neck?

The femoral neck is part of your thigh bone, which is always checked during a DEXA scan. Your thigh bone, called the femur, has a long part called the shaft that goes from your knee to your hip, and a top part called the head that connects to your hip bone. The femoral neck is the small section between the shaft and the head. It’s a spot that can easily break because it has a lot of trabecular bone, which is a type of spongy bone5.That’s why, during a DEXA scan, the technicians pay extra attention to your femoral neck. If this part is weak, it can increase the risk of breaking your hip.

Femoral Neck, Osteoporosis, and Fractures

The femoral neck is especially at risk for breaking because it has a lot of trabecular bone. Think of trabecular bone like a honeycomb; it is highly porous and spongy, making it much more vulnerable to fracture than hard bone (also known as cortical bone). Trabecular bone is also more prone to osteoporosis than cortical bone, particularly in the early stages of osteoporosis6.

The femoral neck is right at the spot where your thigh bone meets your hip, making it more likely to break. Because we use this part of our body a lot in daily activities, it’s at higher risk for fractures compared to the tougher, more shielded middle part of the thigh bone, known as the femoral shaft.5

How to Increase Femoral Neck Bone Density

To make your femoral neck stronger, you need good food and regular exercise. Eating right gives your body the nutrients it needs for strong bones, and exercising helps those bones grow healthy and sturdy.

Exercises To Increase Femoral Neck Bone Density

When trying to improve the bone density of your femoral neck, ask yourself two questions:

1. Does the exercise focus on the femoral neck area?

2. Is the exercise safe and not likely to cause a fracture?

Weight-Bearing Exercise

While there are several weight-bearing exercises, such as jumping and running, that may enhance femoral neck density, these types of movements aren’t suitable for everyone – especially if you’re nervous about fracturing a bone during exercise.  

Luckily, one of the most safe and effective exercises for increasing femoral neck bone density is walking. In fact, studies show that fast walking can specifically target the superior femoral neck, which is the area most prone to fracture.7

When you walk briskly, your legs carry your weight, creating a beneficial stress on your bones, including the femoral neck. This stress signals bone cells called osteocytes, which kickstart your body’s natural bone-strengthening process. They, in turn, activate osteoblasts, the cells that build new bone, while also controlling osteoclasts, the cells that break down old bone, ensuring a healthy balance that favors bone growth. Additionally, walking boosts blood flow, delivering essential nutrients and oxygen to your bones, further supporting their health and strength. This whole process helps make the bone in your femoral neck denser and stronger.

Resistance Exercises

Besides walking, you can also do various strength-training exercises to make your femoral neck stronger.8

Squats

Squats are great for strengthening your femoral neck for a few reasons: they’re easy to do anywhere without equipment, most people can do them, and they target the hip and knee muscles you need to strengthen.

Here’s how to do a squat:

Step 1. Stand straight with your feet hip-width apart, pointing forward. Keep your feet in this position throughout the exercise.

Step 2.  Slowly lower yourself into a squat, bending your hips and knees until your thighs are almost parallel to the floor.

Step 3. Then, carefully stand back up, keeping your back straight the whole time.

As you get more comfortable, you might want to add some weight with hand weights or a weighted belt. Just be sure to add weight gradually and maintain good form as you squat.

Hip Abduction and Adduction

Hip abduction and adduction exercises are excellent for the mobility of your hip joint, as well as strengthening the femoral neck. These movements require the muscles that surround your femoral neck to activate, strengthening them and creating a protective barrier around your femoral neck

Here’s a simple way to do these exercises:

Step 1. Lie on your side with your legs straight and slightly forward.

Step 2. For hip abduction, lift your top leg 12 to 18 inches, then lower it back down. Do this 10 to 12 times.

Step 3. For hip adduction, move your bottom leg forward so your legs aren’t stacked anymore. Then, lift your bottom leg towards the middle of your body. Repeat this 10 to 12 times too.

Try to keep your legs steady and engage your core muscles while doing these exercises. After you finish one side, flip over and do the same on the other side.

Nutrients To Increase Femoral Neck Bone Density 

Exercise that strengthens the surrounding muscles and enhances bone density is crucial for protecting your femoral neck, but exercise alone isn’t enough. It’s also vital to get the right nutrients to increase your bone density.

Your bones need a total of 16 nutrients:

  • Calcium
  • Vitamin D
  • Vitamin K2
  • Potassium
  • Magnesium
  • Strontium
  • Silicon
  • Vanadium 
  • Boron
  • Phosphorus 
  • Selenium 
  • Copper
  • Zinc
  • Nickel 
  • Manganese 
  • Vitamin C

Everyone knows calcium is key for strong bones because it’s the main mineral in them. But, it’s not just about getting enough calcium. You also need other important nutrients to help your body use that calcium properly. For instance, Vitamin D is crucial because it helps your body absorb the calcium you eat. Plus, Vitamin K makes sure the calcium goes directly to your bones where it’s needed, instead of ending up in soft tissues like your arteries.9-11

In fact, the 16 minerals and vitamins listed above all work together to support your bone health. And you’re right! That does sound like a lot of nutrients. But the fact is that lacking a single one of these essential nutrients can lower your bone’s mineral density – leaving you weak and vulnerable to a fracture.12

That’s why a lot of people rely on AlgaeCal Plus since it naturally contains all of the above nutrients and is the only supplement in the world that’s clinically supported to increase bone density.

Treatment and Care of a Femoral Neck Fracture

If you fracture your femoral neck, you’ll likely need surgery to heal properly. There are various surgical options, and the best one for you will depend on factors like your age, overall health, and how active you are. Your doctor will help choose the right procedure for you.

After surgery, taking care of your hips is crucial for recovery. Getting the right nutrients for bone health is a big part of healing and getting back to your usual activities.

Takeaway

Healing from a femoral neck fracture can be tough, especially for older adults. That’s why preventing such injuries is key.

For tips on exercising to keep your bones strong, especially if you have osteoporosis, take a look at our Ultimate Guide To Osteoporosis Exercises.And for the latest on healthy aging, subscribe to the AlgaeCal Newsletter. You’ll get helpful advice, updates, and insights right to your inbox.

Article Comments

Add New Comment

Your email address will not be published. Required fields are marked *

  1. Patricia Nash-Wohlfahrt

    May 5, 2024 , 7:41 am

    I am thrilled to have found this product. I look forward to improvement in my next Dexa scan.

  2. Shelby AlgaeCal

    May 5, 2024 , 7:49 am

    We are so grateful to be a part of your bone health journey, Patricia! Please do keep us updated as to the results of your next DEXA scan – we can’t wait to celebrate with you. 🙂 

    – Shelby

  3. Monica

    May 10, 2024 , 1:45 pm

    I just had another Dexa scan and there was improvement! This product is part of my holistic approach and I believe it has really helped. It’s a good feeling to take control of your health. Best to you.

  4. Megan @ AlgaeCal

    May 13, 2024 , 8:33 am

    We’re so happy to hear about your positive results, Monica! Thanks for sharing!
    – Megan

  5. Sheryl Brocato

    May 6, 2024 , 3:00 pm

    Does it cause constipation?

  6. Kendra AlgaeCal

    May 6, 2024 , 5:24 pm

    It is not common to experience constipation with AlgaeCal, Sheryl! Most calcium supplements cause constipation because they supply only calcium or calcium and vitamin D. It takes a variety of nutrients for proper absorption of calcium, and AlgaeCal Plus provides all of these…in the right amounts!
    – Kendra

  7. Gail

    May 10, 2024 , 6:52 am

    What does Step 3 look like? The instructions aren’t clear.

  8. Samantha AlgaeCal

    May 10, 2024 , 11:09 am

    We apologize for the confusion caused, Gail!
    For the squat video, step 3 is: carefully stand back up, keeping your back straight the whole time.
    For the the hip abduction and adduction video, step 3 is: for hip adduction, move your bottom leg forward so your legs aren’t stacked anymore. Then, lift your bottom leg towards the middle of your body. Repeat this 10 to 12 times too.
    I hope this helps!
    – Sam

  9. Vicki

    May 11, 2024 , 7:08 am

    Thank you for attempting to further explain the exercises, but I’m still not clear on hip adduction. When moving your bottom leg toward the middle of your body, do you bend your knee or keep it straight? Is your bottom leg on the floor or raised off the floor? If raised, how many inches? Do you have a video for hip adduction? When doing both of these exercises, do you keep your toe pointed, foot flexed or foot relaxed?

  10. Megan @ AlgaeCal

    May 13, 2024 , 10:12 am

    Not to worry, Vicki! When moving your bottom leg toward the middle of your body, you can bend it at 90 degrees while keeping it on the floor. You are welcome to keep your foot flexed or relaxed – whatever feels best for you! While we don’t have a video, please let us know if you have any questions. 🙂
    – Megan

  11. Jan Harris

    May 16, 2024 , 10:33 am

    I’m with Vicki… not super clear yet on adduction. After you bend your bottom leg up towards your stomach, then are you again lifting your top leg 10-12 times or bottom leg.
    jan

  12. Kendra AlgaeCal

    May 16, 2024 , 5:29 pm

    Hi Jan, we apologize for the confusion! For the hip adductions, you want to bend your top leg, and lift your bottom leg 10-12 times! I would suggest searching for “hip adductions while lying down” for some visual reference! I hope this helps 🙂
    – Kendra

  13. Kym

    May 14, 2024 , 8:47 am

    Do you bend your knee or keep your leg straight?

  14. Yoori AlgaeCal

    May 14, 2024 , 3:06 pm

    Thank you for reaching out, Kym! During step #3, carefully stand back up by straightening your knees and pushing through your heels, while keeping your back straight. I hope this helps! 🙂
    – Yoori

  15. Marsha Reiniers

    May 10, 2024 , 6:53 am

    Thank you for this wonderful article and the “how to” videos! I do yoga a few times a week but had forgotten about adding these crucial exercises to my regimen. I can do them in front of the TV instead of sitting on the couch! Thanks for reminding me!

  16. Samantha AlgaeCal

    May 10, 2024 , 11:09 am

    We’re glad you’ve found this information helpful, Marsha! 🙂
    – Sam

  17. Earnestine Jordan

    May 10, 2024 , 8:07 am

    This message is a Godsend. Thank you!! I will use all the information to my advantage because my doctor has prescribed medication to strengthen my bones and I have reservations about that.

  18. Samantha AlgaeCal

    May 10, 2024 , 11:15 am

    Our absolute pleasure, Earnestine! If there’s anything we can do to support your bone health journey, please don’t hesitate to reach out – we’re always here to help. 🙂
    – Sam

  19. Tung George Efuet

    May 10, 2024 , 9:21 am

    I am diagnosed with bone softening (osteomalacia)
    What advise/treatment options can you give me?

  20. Samantha AlgaeCal

    May 10, 2024 , 11:13 am

    Tung, AlgaeCal has been studied specifically for improving bone mineral density and not osteomalacia. However, we have an article here that discusses more about osteomalacia and potential treatments that you may find helpful here!
    – Sam

  21. Mirtala Smith

    May 10, 2024 , 1:19 pm

    I love this product. I was taking it for while and I stop taking it. for about year and my hip muscles is being hurting, so I order my 2 botter to start taking again I know that will help. I play tennis and golf and it was annoying me. so I hope this will help.

  22. Megan @ AlgaeCal

    May 13, 2024 , 8:30 am

    Sorry to hear that you’ve been experiencing muscle pain recently, Mirtala! We hope you feel better soon! 🙂
    – Megan

  23. Deby Shirling

    May 10, 2024 , 2:48 pm

    I was taking Algae Cal for a couple of years when I finally decided to get a hip replacement, something I needed for about 20 years. My orthopedist showed me the original xrays of my hip. He explained that my body was building bone around my femoral head and attached bones. He explained that is why I did not have a lot of movement in that hip. I told him I had been taking AlgaeCal for a couple of years. He said that is why I had no break in that area, but I really needed that hip replacement. I am so glad I finally did that. I am still taking AlgaeCal and Stronium.

  24. Megan @ AlgaeCal

    May 13, 2024 , 8:34 am

    Thank you for taking the time to share your story, Deby! We’re so grateful to be a part of your bone health journey!💚
    – Megan

  25. Ditas olaes

    May 10, 2024 , 11:44 pm

    How many hrs after I took algae cal at night can I take strontium ? I usually take it 2–3 hrs after but last nite I fell asleep and wake up at 2 am . I rt away took it .

  26. Megan @ AlgaeCal

    May 13, 2024 , 8:39 am

    Great question! Strontium Boost needs to be taken at least 2 hours away from rich sources of calcium. We hope this helps! 🙂
    – Megan

  27. Mahin

    May 11, 2024 , 7:53 am

    Thanks for this good article .
    The step 3 which is hip adduction , dosen’t show in video

  28. Harriet Ristevski

    May 11, 2024 , 8:19 am

    good video of hip abduction.
    no video of hip adduction , which is confusing to do if we can’t see it done

  29. Megan @ AlgaeCal

    May 13, 2024 , 10:50 am

    Sorry to hear that you found this confusing, Harriet! For the hip adduction, you can stay laying on your side as you were for the hip abduction and adjust your lower leg so that your knee is bent at approximately 90 degrees in front of you. You can then continue with the same movement of raising your leg as the hip abduction! Hope this helps!
    – Megan

  30. Wilma Reinhart

    May 11, 2024 , 9:04 am

    Great information. Thank you!..

  31. Lilian Romero

    May 11, 2024 , 9:48 am

    Thanks for this article and adding the video exercises as my main issue is with the femoral neck and I don’t use Facebook . I have been using AlgaeCal and strontium for the last 6 months.

  32. Megan @ AlgaeCal

    May 13, 2024 , 10:33 am

    We’re so happy that you’re on your way to stronger bones, Lilian! We’ve helped thousands of women and men strengthen their bones naturally and we’re excited to do the same for you. 🙂
    – Megan

  33. Phyllis Wernert

    May 11, 2024 , 2:58 pm

    You have any comments on sacroiliac joint . I have been taking algae cal since 2019.

  34. Megan @ AlgaeCal

    May 13, 2024 , 10:54 am

    We’re so happy to be a part of your bone health journey, Phyllis! While we don’t have any information on sacroiliac joints, we suggest discussing this with your doctor, as we are not medical professionals. 💚
    – Megan

  35. Peggy Harmon

    May 11, 2024 , 5:01 pm

    EXCELLENT!!!

  36. Beth Karner

    May 11, 2024 , 7:38 pm

    I’m so grateful for this article to help keep my femoral neck strong. The exercises are great, but I’m not sure about the directions for the hip adduction exercise: “Step 3. For hip adduction, move your bottom leg forward so your legs aren’t stacked anymore. Then, lift your bottom leg towards the middle of your body.” I wish you’d included a video for this part of the pair of exercises. I’ll try this adduction, but am not certain I’m getting it right. Thank you!

  37. Megan @ AlgaeCal

    May 13, 2024 , 11:23 am

    Thanks for taking the time to comment, Beth! We’re sorry to hear you found this a bit confusing. It may be helpful to think about having your knee of your lower leg bent at approximately 90 degrees in front of you but keeping your top leg straight and in line with your body. Hope this helps!
    – Megan

  38. Glenda Jones

    May 12, 2024 , 8:02 am

    Thank you so much for this information.

  39. Yoori AlgaeCal

    May 12, 2024 , 2:51 pm

    It’s truly our pleasure, Glenda!
    – Yoori

  40. Alberta Pettet

    May 14, 2024 , 3:06 am

    Thanks for the informative informations

  41. Yoori AlgaeCal

    May 14, 2024 , 3:03 pm

    It’s truly our pleasure, Alberta!
    – Yoori

  42. Kym

    May 14, 2024 , 8:44 am

    The exercises recommended her all look easy and simple to do. However the demonstration of the leg lift, the instructions say lift leg 10 to 12 inches, the woman demonstrating the exercise is cleanly lifting her leg more that 10 to 12 inches.

  43. Yoori AlgaeCal

    May 14, 2024 , 2:58 pm

    We appreciate your keen eye for detail, Kym! We aim to provide demonstrations that illustrate proper form and technique, but it’s always advisable to adjust exercises to your own comfort level and physical ability. We hope this clarification helps, and thank you for your valuable feedback! 🙂
    – Yoori

  44. Julie Streufert

    May 14, 2024 , 9:16 am

    Hello!
    It would be helpful to see a video of the hip adduction exercise. The suggestions that are provided are such a blessing!
    Thank you!
    Julie

  45. Yoori AlgaeCal

    May 14, 2024 , 2:42 pm

    It’s always our pleasure, Julie, and thank you for your feedback! 🙂
    – Yoori

  46. Catherine Alaniz

    May 14, 2024 , 4:03 pm

    My Dr advised me not to take strontium. Can I just take the algae calcium and collagen and achieve good results?

  47. Manja AlgaeCal

    May 15, 2024 , 8:03 am

    Good question, Catherine! AlgaeCal on its own is clinically supported to increase bone density by an average of 1.3% per year. However, factors like hormonal changes, genetics, and lifestyle can accelerate bone loss, which AlgaeCal alone may not always overcome.

    If your doctor advised against taking strontium, you can still achieve good results with AlgaeCal and collagen. AlgaeCal provides essential nutrients for bone health, while collagen supports overall bone and joint health. While Strontium Boost can triple the rate of bone building, AlgaeCal and collagen can still offer significant benefits.

    To learn more about the research behind our products, feel free to visit our website here. If you have any further questions or concerns, don’t hesitate to reach out!
    – Manja

  48. Elaine

    May 21, 2024 , 5:48 am

    Will definitely use this site. Thank you

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,