In this video, I'm going to show you how to relieve bone on
bone hip pain in 30 seconds. Stay tuned.
Hey, everyone. Doctor Rowe coming to you from SpineCare in
St. Joseph, Michigan. In this video, we're going to focus on
easy exercises that can give quick relief for bone on bone
hip pain especially being caused by hip impingement and
wear and tear osteoarthritis. You can imagine if you have a
very painful bone-on-bone condition. What we need to do
is focus on trying to reduce pressure by putting a pulling
motion in there known as traction. That's how these
exercises are going to work. They're really going to focus
on a deep stretch to open up that joint space and hopefully
give you quick pain relief. All of the exercises work just a
little bit differently. So go through them all and use what
gives you the most relief. As a bonus, all of these exercises
can be done at home and you may find give very quick hip pain
relief even within 30 seconds. So, let's get started and fix
that bone on bone hip pain right now. So, here's a really
easy hip opener that you can do at the edge of a bed. I'm going
to start on all fours like this. Whatever that you're
having pain. Let's say it's my right side. I'm going to
straighten that leg at the knee and then hook my foot right at
the edge of a bed. It's really important that we have a very
good contact with this hook. We don't want our foot to slip.
You may find that wearing shoes will give you a little bit more
grip. From there, I'm just going to move forward with my
body until I feel a gentle amount of tension being built
right here in the hip. We just want a little bit of initial
tension to start off with. From there, I'm just going to lunge
forward my body weight. The more that we go forward, the
more that you're going to feel a deep pulling motion forming
in that hip, it helps traction it open relieving pressure and
hopefully giving some pain relief. I pretty much feel it
right on the front part of my hip and off to my side. I hold
this one comfortably for about 30 seconds and then from there,
I just relax and then I just switch to the other side and
repeat. I want to repeat this one five times on each side and
with each repetition, try to build into it just little bit
more. So, if you deal with more pain from turning the leg and
hip inward and outward because of hip arthritis or hip
impingement, this is something that maybe able to help. It's
called the stick method because we need something long and
sturdy. A broomstick works. You can use a PVC pipe. If you
don't have any of those, go out in the yard, grab a big stick.
So, you're just going to lie flat on your back, in bed, or
on a floor. Take the stick, whatever side that you're
having pain. So, in this case would be my right. I'm going to
put it behind my knee and then I'm to hook it right here with
my foot. That way now with the stick, I can use this as a
lever to really start to focus on opening up that hip and
trying to stretch into those movements. So, let's focus on
external rotation of the hip that is taking it outward. I'm
going to take the end of my stick right here and slowly
take it away from my body. When you do this, you're going to
start to feel a deep stretch forming into the hip. Go only
to your comfort level. If you go to a point where it's very
painful, stop, back off a little bit, don't go into that
extreme pain. You want to build into this as much as you can.
What we're going to do is hold this one comfortably for 30
seconds. From there, I'm just going to relax and then I'm
going to repeat this up to five times. With each repetition,
try to go a little bit further with it. You're just going to
notice over time, it will help build range of motion in there.
Hopefully, pain-free range of motion. From there, we're going
to take it to the next level by then focusing on taking it
inward into internal rotation. So, I'm going to take my stick
and go in the opposite direction towards my body.
You'll notice that it hits the hip just a little bit
differently. Again, a 32nd hold, you're just going to
relax and then you're going to repeat this one up to five
times. Challenge yourself to build into it just a little bit
more with each repetition and for good measure, I would
switch to the other side to keep them both in balance. So,
one of the easiest ways to open up the hip, reduce pressure,
and get some quick pain relief is using an ankle weight. They
are really common. You can find them locally at any sporting
goods department. If you would like to get one online, I will
leave a link in this video's comment section. So, let's
start off next to a staircase. Put your ankle weight on one
leg, the other leg is going to step up on a stair. Definitely
use a wall or a railing too if you have balance issues. The
first part is very easy. We're just going to let gravity do
all of the hard work. So, allow that weight to go downward.
Relax the leg and the hip as much as possible. You'll feel a
gentle traction forming over that hip. It usually feels
really really good. I like to hold this one for several
minutes upwards to three to five minutes but you can hold
it for any length of time you feel comfortable with. From
there, I like to take it to the next level by putting dynamic
movement into the hip to engage more muscles and hopefully get
more relief. So, what I'm going to do is allow gravity to take
that weight down and then I'm going to swing my leg forward
and backward nice and slowly. Kinda like a pendulum. I try do
this one for about 10 to 15 times. From there, I'm going to
go in different angles. Kinda like a clock. So, instead of
going straight ahead like noon, go at one o'clock and then work
your way towards three and then go backwards all the way til
six. You're going to notice that one certain movement, one
certain angle just hits that tightness and pain just a
little bit more. At that point, I'd like to throw more
repetitions in around 10 to 15 repetitions and you can throw
in another set or two if you feel like it is helping just a
little bit more. Last, I like to focus on strengthening to
build stability around the hip including into the glutes right
here, a big hip stabilizer. This exercise is known as the
hip hiker. Very easy to do. So, what I'm going to do is take
that leg right here, put it off to the side of the stair and
then, I'm going to take my hand, put it on my hip. We're
trying to drive our hip or hike it upward towards the ceiling
as much as we can. We're not trying to round the back or
lean away from it. All the movement should be through a
hip right here. As you go up, you're going to feel a ton of
muscles fire in around the hip and also the glutes. Really
focus on feeling that. Hold this one for about 5 seconds.
You're just going to relax and then repeat this 110 to 15
times. With each repetition, try to bring that hip up just a
little bit more to challenge those muscles and hopefully
make them stronger. Again, you can throw in another set or two
if you do feel like it is helping and even if you only
have one-sided hip pain, I do recommend doing this on both
sides to keep everything in balance. So, one of the easiest
and most effective ways to get hip pain relief especially when
it comes to hip arthritis and bone-on bone issues is through
banded traction. For this one, I'm going to use a heavy-duty
resistance band. They're really easy to find. You can find them
pretty much at any local sporting goods department. I
will also leave a link in this video's description for this
exact one. So, to start off with, I'm going to take a
medium hand drying towel and tie a large knot at the end of
that band. I'm then going to next to a door, put it on the
backside at the bottom, close that door. We want a knot large
enough that it's not going to slip underneath that door and
come back and whack us and if you are concerned about
somebody opening up the door, just use that lock button. So,
I'm going to go over three different positions. This first
one I really like because you're going to pretty much get
a full leg traction pretty much from your ankle to your knee to
your hip. You're going to lie flat on your back. Whatever
side that you're having pain, let's say it's my side, I'm
going to wrap that band, crisscross around my ankle and
foot just like this so that way it won't slip off. From there,
the movement is pretty easy. I'm just going to use my leg
right here to push myself backward. The more that you go
back, the more that you're going to feel that resistance
band pull your foot away from your body and it's going to
start to create a deep traction again from your ankle to your
knee to your hip. You really want to focus on feeling it
into the hip. Once you feel a deep and comfortable traction
going on I like to hold this one for several minutes I try
to hold it for about three to five minutes sometimes I'll
just grab my phone read a book just take your mind off of it
just close your eyes do nice slow control breathing the more
you relax into this one the more relief you're going to get
if you do need a breather just scoop back like this but you
can break that three to five minutes up into as many
repetitions as you like maybe 15 second holds 30 second holds
whatever works best for you you can take this one to the next
also by then turning your whole leg inward really focus on
turning that hip right here inward as much as you can and
then scooting back it will just open up the hip a little bit
differently so experiment with turning it inward into internal
rotation see how that feels and then turn it outward into
external rotation and do the same thing if you feel like any
of those spots offer more relief focus on spending more
time in that position and again I do recommend doing this on
both side so with the second movement we're going to focus
on trying to get a little bit of a stronger traction into the
hip if you felt like the first movement was pretty light and
you want to take it to the next level give this one a try so
let's get into position what I'm going to do is bend my knee
roughly at 90 degrees I'm also going to take a pillow or a
towel and place right at the end of this band and then put
it right behind my knee for a little bit extra comfort we
want our legs straight out in front of us and our body in a
straight line with the band from there we're just going to
scoop back just like this. The more that we go back, the more
that you're going to feel a deep pulling motion forming
into the hip. You want to go towards a comfortable level and
again, try to hold this one for about three to 5 minutes. Relax
into it as much as you can. Grab a book, close your eyes,
doze off, whatever you have to do. The more you relax, the
more relief you're going to get but once you're done with that,
I'm going to then focus on trying to put the hip through
different motions to get more relief. So, in this position
right here, I have my hip in external row rotation. It's
going outwards with it. Let's switch to internal rotation.
So, I'm going to take my leg right here and then turn it
inwards. So, the inner part of my knee is touching the floor.
Again, my body is going to be in a nice straight line, knee
bent at 90 degrees and then you're just going to pull back
just like this. You'll notice the hip gets hit just a little
bit differently. Go through both of those positions. If one
offers more relief, try to spend more time in that. Always
focus on the movements that give you better results and I
recommend that when you're done on one side to switch to the
other to keep them both in balance so for the third
movement we're not only going to focus on tractioning the
hips but also the lower back so if you have back and hip pain
give this one a try we're going to lie flat on our back and
take the band right here and hook it right at the top part
of our hips and then I'm just going to bend my legs put my
feet on the floor and then push backward until I really start
to feel a very very good pull forming in my hips and also to
my lower back. I try to hold this one for three to 5
minutes. Again, try to relax into it as much as you can. If
you need a breather, just scoop back like this. To take this
one to the next level. Let's focus on putting some dynamic
movement into the hips to help open them up just a little bit
more. So, for the first movement, I like to do what are
called windshield wipers. Pretty easy. You're just going
to keep your feet flat and then you're going to take your hips
in one direction as much as you can until you really start to
feel them open up. Go as far as can. Hold this for about 5
seconds. You're just going to relax and then you're going to
go towards the other side. I try to do this one nice and
slowly for about 10 to 15 repetitions in both directions
and with each repetition, always try to build into it
just a little bit more. You can also do what is known as a clam
shell and this one is really good for the glutes right here
too. So, for this one, I'm going to put my feet together
like this and then I'm going to take my knees outward as much
as I can. You should feel a very good stretch for me in the
inner part of the legs towards the groin and more importantly
into the hips once I feel that then I'm going to scoop back
just a little bit more like this until I feel that deep
traction this feels really really good so again you can
hold this position for several minutes if it does feel really
really good in offering relief the last position what I'd like
to do is a knee to the chest so with this one I just kind of
scoop back until I feel that initial traction and I'm just
going to take one knee up like this and then bring it back
towards me You'll feel a decent amount of stretch going on into
the back of the leg right here into the glutes across that
hip. I hold this one for just a little bit and then I just
switch to the other side. I like to hold this one for
roughly about fifteen, 20 seconds and then just switch to
the other side. You may notice it helps loosen up the glutes
and the hips just a little bit more but go through all of
those positions if you feel like any offers you more
relief. Focus on those just a little bit more. If the
exercises help, please support the channel by giving this
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any comments or questions, please leave them below. I'll
get back to you as soon as I can. Thanks for watching.