♪ Bob and Brad, the two most famous ♪
♪ physical therapists on the internet. ♪
- Hi folks, I'm Bob Schrupp physical therapists.
- Brad Heineck, physical therapists.
- We are the most famous
physical therapists on the internet.
- In our opinion of course, Bob.
- Today we're to talk about seven signs
your hips are way too weak.
We might even throw an eight in there.
- Yeah, a little bonus.
- So if you have weak hips,
it's going to cause your walking pattern
to be very strange, first off.
- Sure.
- And we'll show some of that later
but, it also could result
in your walking pattern being painful.
- Yeah.
- So, you know, weak hips can also result
in poor balance and falls.
- Right.
- So it's not something you want to have happen.
If you have weak hips,
you're going to want to watch our video,
how to strengthen a painful hip.
- Right, they're not difficult.
You can do them at home typically.
- We'll talk about that at the end though.
- Sure.
All right, number one, sign.
Brad, do you want to show this, getting out of a chair?
- Oh yeah.
- It takes maybe multiple tries
or you got to lean way forward to do it.
- So if you find you need to do this.
This also is a quadricep thing too,
but there's really no isolated thing in this,
but you know definitely those hips particularly
right at the end if you have
a hard time straightening up.
- Yeah, Brad and I have talked about this many times too
using the electric sit to stand chair.
- Right, you know the recliner
that has the push button to lift you up.
- Yeah. Now they're fine
especially if you can't get out of the chair,
but we want you to use it only as high as you need to
to get out of the chair
cause you need to strengthen those muscles.
- Otherwise they get weak.
- Yeah, and I've seen people I could tell right away I go,
do you have one of those sit to stand chairs?
And they'll say, yeah.
How do you know?
Because your leg muscles are so weak
because you never use them anymore.
So next one, this is where
we're talking about with the walking.
You can actually develop a Trendelenburg signs.
Like when you walk, you take a step,
your hip drops down.
And a way to test that, there's actually,
you can put your hands up against the wall.
I'll just put my hands on the booyah stick here.
So I'm going to lift my left leg,
and when I lift it, this pelvis should actually
go up just a slight bit.
If this muscle right here is weak
and I lift this hip, it'll do this.
- Drop down.
- If this muscle is weak,
when I lift this leg it'll drop down like this.
This muscle right here pulls that body up, that pelvis up.
So when you walk, you kind of get started
getting that waddle.
- Yep.
- Yeah.
- You'll see that,
sometimes only on one side,
it may be only one hip is weak.
Sometimes both are weak.
- Now sometimes also when you have a weak hip
you'll lean on that side
because you're trying to not have to make that hip work.
So you might go like this
if the hip is weak on this side.
Also painful sometimes.
- So you start compensating
and that can be a problem with your knee, your back
and where your hip joints go.
- Oh yeah, it throws everything off.
And you can start getting Bursitis because of it.
You're stretching on the muscles
over the bursa and, and yeah.
Everything just stops working.
- Yeah it throws the mechanics off.
- All right, if your knees,
and they weren't really before,
are getting a little bit knock-kneed.
So you're turning, what's happening is,
if your muscle in your hip are weak,
they normally externally rotate,
or turn your hips out like this.
Yeah, like that.
- I mean, we're exaggerating, but they stabilize it.
Yeah, if these are weak,
they tend to start going like this.
We see this in young volleyball players sometimes.
You know, they set up to get ready to take,
receive the ball, you know?
And they actually turn their hips in like this
which puts them more at risk for injury of knee injuries.
- Right, ACL.
- So we teach them that they want to get
down like this and strengthen those muscles.
So again, it's the muscles,
a lot of the glute muscles that help turn that thighs out.
And if they're weak, they're going to,
you're going to unfortunately turn in.
All right, if you have a poor balance
that might be a sign that your hip muscles are weak.
- Sure.
- But a lot of your balance comes from your hips
and your ankles.
- Right, yep.
- So if you're having trouble with your balance,
I would definitely look at the hips and strengthen them.
And you may want to secondarily look at the ankles.
- Right, right.
- If you are having trouble going up and downstairs,
you know, you certainly probably have some weak hip muscles.
- If you find yourself grabbing the rail
and pulling on the rail to get yourself up
and then leaning forward excessively and pulling,
there's a good chance to your hips
and your quadriceps are probably involved as well.
- Now, if you also have trouble getting out,
we had if you have trouble getting out of chair,
but if you had trouble getting out of a car seat
cause a lot of the car seats are almost even lower
and you're kind of a bucket seat.
- Oh, right exactly.
- It can be a lot harder to get out of those.
- Yep.
- That's a sign too, there's your sign.
- Yeah, you gotta have someone pull you out,
or grabbing on the the handles excessively.
- Yeah.
Now Brad, you had mentioned this one,
and that's why I'll throw in a bonus here.
Number eight.
So you were saying just as a test
you could do a bridge.
- Right.
- You could lie down on the bed or on the floor
and just try to lift up like this.
You know, you could even try it with one leg and see
you know, if you can't get up at all, moving at all.
Yeah, your hips are weak.
- You know if you get both of them
and then you could try one leg and the other,
and see if it's the right hip or the left hip.
That's an easy way to zero in on it.
- So this video is a part of series videos on hip pain.
So if you want to see the entire series,
go to BobandBrad.com, go to the give,
no not give away section,
go to the program section and look for hip pain.
And we have I dunno, 30 videos on hip pain.
- Yeah.
- You pick out the ones you want to watch
that pertain to you.
- Just look at the title of them.
- And?
- Oh, there's a PDF printout.
And then what it does is it prints out
a review of that video,
shows you the exercises so you don't have to look back.
The beauty of it is it's, it's all free.
There's no email.
It's our gift.
- It's our gift to you.
Thanks for watching.
- Good luck with those hips.
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