- [Jasper] Now, if you're struggling with a pain
around your hip area, I'm sure you'd like to know
what's actually causing this pain.
Is it for example, because you got some wear and tear
on your hip joint or is it because some of the muscles
around the hip joint are just too tight,
or is because some of the muscles just too weak?
So what I'm going to do in this video,
is I'm going to demonstrate three tests
for you to do at home, which help to determine
what's actually causing your hip pain,
and I'm also going to give you exercises,
which will help you with each individual cause
for the hip pain.
So whether you've got some wear and tear on your hip,
whether you've got some weakness in some muscles,
or whether you got some tight hip in your muscles,
I will address those issues for you.
Now, this video comes again with a free worksheet,
free to download and a link to this worksheet
in the description box down below this video.
(bright upbeat music)
So this first test, I'm going to demonstrate it to you,
will help you to determine if the hip pain
that you're feeling, so the pain either in your groin,
or on the outer of your hip, or the back of your hip
is actually caused by some wear and tear in your hip joint.
So my (indistinct) is in your hip joint.
There two actually telltale signs for this.
The first one is if your hip pain is caused
by wear and tear of the hip,
you will experience a pain in your groin area.
And many people think if you have wear and tear on hip,
you feel the pain on the outside of the hip,
or even the back of the hip, you don't,
you feel it actually in your groin area.
So that's number one. It's not obviously full proof.
It's not just the only sign there because the pain
in your groin area can also be caused by a tight muscle
and I'll come to that later, but that's sign number one.
Sign number two, or the test that we need to do,
for this to determine if your hip pain
is actually caused by wear and tear on the hip
is this, find yourself a wall,
sit upright, make sure your toes are pointing upwards,
knees are straight, and all you do now is you turn your foot
as far inwards as you possibly can.
Yeah? And then your left and your right should be obviously,
should be about equal. Now a telltale sign for wear and tear
in the hip is when one foot can actually come in
and the other foot doesn't turn out at all.
So it stops. So for example, half the hip here
that is a sign of a problem in the hip.
It could be tightness in the muscles
of the hamstrings as well, so then what you need to do
is just bend your knees a little bit
and to do the same test again,
and see how far you could turn your feet inwards.
So again, your feet need to be equally turned
inwards on both sides, and if one
is actually stopped halfway through,
that's probably sign of some hip wear and tear,
and I'll give you some exercises
for that later on in the video.
Now the second test I'm going to demonstrate to you now
helps to determine if the hip pain that you're feeling is
actually caused by some type of muscles around the hip.
And all you need is a chair. So sit up right in the chair,
have a 90 degree angle in your knees,
and the first I'm going to demonstrate
to you is on my right hip.
You'll see a difference between my right and my left hip,
but I'll demonstrate it with right hip first.
All you do now, is you place your right ankle
on top of your left knee, and what you want to create
is you want to have a 90 degree angle in the two shins
or your lower leg should be perpendicular to the floor.
Now if you have that,
then you've got pretty good mobility in the hip
and pretty good mobility in the muscles as well.
So your hip pain is not caused by any muscle tightness.
Now, let me demonstrate to you
the same test on the left side
you see the difference there.
So my left hip is definitely stiffer than my right hip.
See, I'm struggling now to get this hip parallel
to the floor or create a 90 degree angle
between my two shins and I can feel this
actually on the outside of my left hip.
So I know that the muscles on the outside of left hip are
too stiff and tight, now I will demonstrate
some exercises to you later on the video
in how to address the issue here.
But this is what I'm talking about.
See that your hip stays too far upright
and you can't actually push it
all the way down to 90 degrees.
So that's the test you need to do to determine if your hip
pain is actually caused by some muscle stiffness and
tightness. So there's a final test I'm going to demonstrate
to you will help you to determine if the hip pain
that your feeling is actually caused by weakness
in muscle surrounding the hip joint and
hip area. And it's a very simple test.
What you need to do is just stand on one leg and then do a
one legged squat. So you come down,
so if you're struggling with your balance a bit,
just have a chair on the side for balance,
but don't use the chair for weight-bearing
just use it for a balancing tool.
So when you come down and now look at your knee in
relationship to your toes. Now, if you look down now,
and you put a straight line down three
in the middle of your knee cap to your toes
then your knee should sit between your first and your second
toe. That's good that you pass a test
then the hip pain that you're experiencing is not caused by
any muscle weakness around the hip.
But what happened with hip weakness is your knee actually
comes in. It collapses. Your hip is not strong enough
to weight bear your whole body on one leg.
So what it does is your knee comes in and now you look down
your knee and your knee actually sits beyond over the first
toe. So it sits more towards the middle.
Now that's a sign of hip weakness
and you might have to strengthen the hips surrounding your
muscles and I'll give you some exercise for that again
later on in this video.
So the first exercise I'm gonna demonstrate to you to
improve hip mobility is quite an easy one,
it's a nice and easy one to gentle
get you into these exercises.
And what you need to do is sit in a half kneel sit,
so I've got 90 degrees here in my knee,
and I've got like 120 degrees in my forward knee.
I'm going to demonstrate this on my forward leg.
So this is how we're going to start off,
now I'm going to place my right hand on top
of my right foot. Yeah.
And then what I need to do is I'm shifting my whole body
weight to the front and effectively
now creating a 90 degree angle in my hip here.
Whole body weight comes to the front,
I'm straightening my spine and then what I'm going to do now
is we're going to rotate towards the hips.
I'm going to turn the whole body towards the hip.
And I feel those now the outside of my hip and in my groin
area, my holding gets for about 10 seconds,
and come back again.
I repeat this about five times.
So again, start off here, grab the top of my right foot.
I'm now moving my whole body forward.
Keep my left knee on the floor, and once of all before
to straighten up my spine, now turning, rotating
towards the right, hold this again for 10 seconds,
a nice and easy way to start mobilising your hip.
I do this every day.
So the second exercise would help you to create a little bit
more mobility in the hip joint.
When you're suffering from a bit of wear and tear,
it's called the Active Pigeon, a good exercise,
but a bit more intense than the first one I've demonstrated
to you. And what you need to do is again,
to have a half kneel sit, this time you a 90 degree angle
in a front leg. We're placing our hands in front of our
legs and I'm going to demonstrates again,
obviously on the right hip in front of right leg.
Now I'm straightening up my left leg.
See so my left leg is now straight
and all you do now is a roll over the foot
and drop my leg as far down as I possibly can.
So I'm dropping it down. This is called an Active Pigeon.
So you hold it as far down as you possibly can, again,
hold this for about 10 seconds, if you can,
and repeat five times. So you hold this down,
come back up again, and the same thing you do obviously
you do both hips and you roll this down
as far as you can. Now, ideally,
what you want is you want to get that knee
on the floor or closer to the floor as you possibly can.
That's a great way of creating more mobility in the hip.
It might be too stiff and too tough
for you to do this initially.
You might only come maybe just to top maybe only
30 to 45 degrees after you find
just hold it down again for about 10 seconds or 20
seconds if you can, and repeat about five times.
Now, if this goes well, we can move on to the next exercise.
Or you can just maybe gradually introduce this exercise
whilst you're doing this one.
And as the Pigeon Pose itself, again,
so you start off with Active Pigeon and then
move your leg outwards, and then you drop your leg down,
I'm now having a 45 degree angle towards my body
with my knee, I'm placing my hands forward,
and now rolling literally over my hip,
got my back leg straight, and I'm holding this position
again for about 10 to 15 seconds,
and this is a great way of stretching out your right hip.
So now you go from the Active Pigeon to the passive or the
pigeon itself, great way of getting more mobility
in the hip joint.
So next I'm going to demonstrate four exercises to you,
which will help you if your hip pain is actually caused
by the stiffness in the muscles.
So if your second test that we did was positive.
Now, some of these exercises will actually also be
beneficial for you if your hip pain
was caused by a little bit of wear and tear in the hip.
So just play around a bit with this a little bit.
So what we need to do is the first muscle we're going
to stretch are the muscles in the inside of our thighs.
So we have a wall sit up straight up to the wall,
then make sure that our heels are as close to our bodies as
we possibly can, drop our legs outward,
you should feel this now in your inside of your thighs here,
your groin area, yeah. Hold onto your feet
and all you do now is you push your knees down
and you hold this again for about 10 seconds.
Now, if this is easy to for you,
what you can also do is just lean forward a bit,
so grab on, you can grab them, and hold onto
the front of your of your feet, your toes,
and push your knees down as far as you can,
and then lean forward and you should really feel that
in inside of your thighs, in your groins there.
And 6 hold this for about 10, 15 seconds,
and repeat about five times. So it's a really good exercise
to start off with, and it will help you to get some more
mobility in the whole hip area, and the groin area as well.
So that's the first exercise we're going to do.
The second exercise we're going to do is an exercise
where by we are stretching the outside of our thigh
and a little bit of the back as well,
that appears your foremost area
and what you need to do for that one is
you sit upright now again,
I'm again demonstrating on the right-hand side.
So I'm straightening up my left knee,
I'm placing my right foot and the outside of my left knee,
I'm pulling now my right knee towards my chest,
and I'm turning my body towards the right hip.
And again, I'm holding this for about 10 seconds
and repeat about five times.
So you hold that and you can really feel that now on the
outside of your hip, let me demonstrate
to the other side as well, So I'm now placing my left leg
on the outside of my right knee, I'm pulling my knee
towards my chest and I'm turning and rotating as far
as I can, all the way out, pulling my knee in
and turning my body out, and you can really feel that
on the outside here and your hip
and in the buttocks area as well. So again,
hold this for about five to ten seconds
and repeat about five to ten times.
So hold for 10 seconds actually.
So the second exercise actually
stretches out the gluteus medius, a little bit
of the gluteus Maximus which is located at the back
of the hip and a bit of the tibia femurs as well.
So generally the outside of your hip area.
Let me demonstrate to you on the left side
what we need to do. So I'm straightening my right knee,
I'm placing my left foot on the outside of my right knee,
I'm pulling my left knee towards my chest and I'm turning my
body towards the involved hip so I'm turning
as far as I possibly can, you can really feel the stretch,
I can feel the stretch now here on the left side,
exactly where I also felt a pain a little bit when I did
the test for muscle tightness on the left-hand side,
that's exactly where I'm feeling it at the moment.
Now to accentuate this, what you could do
is now placing my left hand behind me,
and pushing myself out and rotating even more.
Yeah, so you can really feel that here, this area,
hold this for about 10 to 15 seconds and repeat
about five to 10 times again, do this daily.
So you hold this on the side here and you rotate,
and that's a good area, that's a good stretch
to straight up the outside of your hips.
So this next exercise is also a great exercise to stretch
the outside of your hip area,
similar to the one I've done before
and what you need to do again, quite simple
is lay on your back, I've got 45 degree angle in my hips,
and 90 degree angle in my knees,
I'm going to demonstrate on the right hip,
I'm now hooking my left heel on the outside of my right
knee, and I'm pulling my leg down as far as I can
I'm spreading out the arms, make sure
my upper body stays in close contact to the ground,
and bring us down as far as I can holding it for 10 seconds,
maybe even 20 seconds and repeat this five to 10 times
daily and you should feel this again on the outside
of your hip and at the back of your hip as well.
You can play with this a little bit by moving your knee
a bit more, you hip upwards your knee upwards
and pull it down again and you thereby stretching
a different part of the muscles on the outside of your hip.
So this is a good one to do in conjunction with
the one that we've done before.
So this final stretch will benefit a lot of you,
and because in many many patients that we see,
this is actually a very very tight muscle indeed.
We're going to stretch it a muscle called the Iliopsoas
muscle, and what you need is a cushion
because you place in one knee on the on the ground,
so it might make it a little bit less painful
for you to place the affected knee on the ground.
I've got a 90 degree angle in my knee
and a 90 degree angle in my hip,
and what I'm going to do is tuck my pelvis on this,
so I tilted my pelvis backwards so we are getting
more stretch on the inner source muscle,
tilt the backwards, we hold this pose being tucked on them,
and we're moving ourselves forward.
So we're not moving our upper bodies forward
we keep our body up and nice and upright,
and we move our whole body forward
and now you really feel the stretch here,
in just almost like your groin area,
as you can feel, hold this now for about 10 seconds
and repeat five times. You can accentuate this,
by raising up the arms in the air and remember,
keep your pelvis tucked under,
arms in the air, now lean forward,
you can really feel that on the side now,
And what you can do as well now is you can even tilt
or twist your pose a little bit, you can accentuate
different bits of the muscle. So you turn left and right,
and you can feel where you feel the most pull in the muscle
and again hold this again for about 10 to 15 seconds and
repeat five times, and that really helps again
to loosen up those tight muscles surrounding the hip area
which might give you the hip pain.
So if your hip pain was actually caused by weakness,
then I'm going to demonstrate three exercises to you now,
which really, really help with that problem, dealing
with that problem. So you need a TheraBand for this
it's worth investing in one, because the exercises
I'm going to demonstrate to you
have proven to be 90% effective in 90% of patients
after six weeks. So it's worth getting one of these.
What you need to do is you need to, first of all,
create a little loop, so you tie up in the loop
and then you place your opening over your foot.
This gets on my right foot, yeah?
So it's not on the side here as you can see,
Now I'm going to stand on this with my left foot,
stand on this to create obviously a bit more pull,
then sitting upright, placing now my right fist
between my knees to ensuring that my knees stay together.
So under the exercise you don't want knees to come apart,
always apply pressure on the fist in the middle,
sit upright and all we're going to do now
is we're going to move our leg outward,
and you should feel that the outside of your hip,
you will feel this in the outside of your hip
believe me, so on the outside of your hip,
and it's important now to ensure that your toes are always
facing forward. So please ensure that your toes
do not go to the side, toes facing forward,
lift your foot up a little bit, sit upright
and go to the side and you do now 10 repetitions,
And you do about three sets before you move on
to the next exercise. So 10 times three. Yeah.
Once you've done that, we move on to the next exercise.
Let me get rid of the chair, demonstrate this to you.
So the same thing, we keep on holding the TheraBand
on our ankle, we're standing upright again,
I'm standing on the TheraBand with my left foot,
again, and I got straight knee, again ensuring my toes
are always pointing forward, not drifting off to the side,
always pointing forward, raise my foot up a little bit,
and all I do now is I go to the side and do this again
for 10 repetitions and I do three sets. Yes?
Upright, so you could have like maybe a chair
on the left side for balance if you're struggling
a little bit with balance, so you go to the side here
and please make sure your toes do not go out
and point it to the side because you will strengthen
a different muscle, not the ones that we need.
So toes pointing forward, foot up, you go to the side,
and once you've done 10 repetitions
and three sets of this one, you go to the next exercise,
Again standing upright, toes pointing forward,
all we do now is you go forward and back
and forward and back and again, maybe you should have
like a little chair on the side for balance.
Forward to back and you do again 10 repetitions,
and you do three sets.
So all of these exercises combined really help to create a
strong hip, if your hip pain is caused by
weakness of some muscles around the hip area.
I hope you found a lot of value in this video.
Perhaps you know someone struggling with a hip pain,
feel free to share this video with them as well.
So they can also be the helped,
but don't forget to download the free worksheet,
the link you can find in the description box,
for now I'd like to say, take care of yourself,
take care of someone else as well please if you can,
and bye for now. Bye-bye.
(bright upbeat music)