♪ Bob and Brad, the two most famous ♪
♪ physical therapists on the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous
physical therapists on the internet.
- In our opinion, of course, Bob.
- Today we're going to show you
how to treat a recent injury to your hip,
it's a three step program,
we thought this is a good video
that we wanna cover all the bases
in treating hip pain so this is the first part.
- Exactly, it's like, oh, you fell down,
bumped your hip, it hurts, it's painful,
what am I supposed to do?
- Yeah, now first off, you gotta decide
whether or not you're gonna see the doctor.
We did do a video called
"Fifteen Signs You Need to See a Doctor Immediately".
We're not gonna go over that now,
but you can look up that video
on YouTube if you do have a question.
- Exactly.
- Now, so, let's say you've seen
the doctor or you haven't seen the doctor,
or you feel like you don't need to see him.
The first you do, step one, the first 24 to 48 hours
you're gonna apply ice to the hip
because that's generally, there's gonna
be pain and swelling and we wanna try
to get that to be under control.
- So typically a cold pack about this size
and you really need to get a cold pack that's
- Malleable.
- Flexible, malleable, when it comes
out of the freezer, not one of those cold packs
that is hard as a rock or, you know,
ice cubes in a bag works okay - Eh, it works okay.
- But these really work better
and in positioning, you need to get very comfortable
so that your hip is not painful
before you put it on or is irritating
in such a way that-
- Yeah, Brad, you're actually,
you're bringing up a really good point.
One, you don't wanna lie on it,
and two, you probably wanna lie on your side
with a pillow between your legs.
That's probably the best position to be in.
- I would say if a recliner reclined back
feels very comfortable and it's not irritating it,
that would be another option, too,
where you could wrap that around there
and you're gonna leave it on for 15 to 20 minutes.
- Yes, and you can do it every three hours
if need be and you could use a bag of peas.
Brad also has a recipe, the old Heineck recipe
for making an icepack.
- Yeah, I wouldn't say that 'cause I didn't invent it,
but I've used it with myself, my mother,
and many, many, I'd say thousands
of patients over the last 20 years.
One cup of
- [Both] Alcohol, rubbing alcohol.
- [Brad] Four cups of water and
a gallon freezer bag, see our video,
Bob & Brad on YouTube, "How to Make a Cold Pack".
- Why don't you go ahead and do it right now,
you just take the four cups of water,
you take the one cup of rubbing alcohol,
you put it in the freezer bag,
the one gallon freezer bag. - One gallon freezer bag,
not a storage bag.
- Yeah, and then you get the air out, excess air out.
- Yeah, zip it up, put it into
a second one just because it makes it
a little more- - So a second freezer bag.
- Yep, get the air out of that one,
zip it up, lie it, lie it or lay it?
- Lay it down, that would be lay it down.
- Lay it flat in the freezer,
don't let it get crumpled up
and it'll come out and it'll be like a slush
and you can move it around, get it there,
never put it directly on your skin,
that's a big never, you wanna have some cloth,
usually just a pair of pants or something thin is adequate,
if it's still too cold you can put another towel.
- Yeah, I used to sometimes take a paper towel, even.
- Oh sure.
- It works sometimes, depends on the person.
- Right, it depends if your skin's fragile or not.
Older people typically need more insulation,
another towel or two-
- That's step number one, so you're gonna
put some ice on it, step number two,
you're gonna limit the activities
that increase pain or swelling,
so if you're walking and that increases pain
or swelling, you're gonna maybe wanna use
a cane or crutches, you're gonna avoid hills and stairs,
and when you're using a cane,
you wanna actually just bring,
this cane's probably set for you, Brad,
you're gonna use it in the opposite hand.
- All right, so, if this is my sore hip
on my left, it's gonna be in my right hand
which some people naturally would think,
"Well, you put it in the same side,"
but you don't and then as you walk,
the cane in the right hand goes in sequence
with the left foot and then as you put weight
through your left foot, you're putting it
through your right hand and the biggest thing Bob
and I both find is don't think about
the sequence, your body will do it automatically
'cause when you walk, your opposite hand
goes with the opposite leg naturally.
- Now, here's a walking stick by Prime Stick.
My wife when she hurt her knee,
she used a walking stick and she really liked it,
they're lightweight, they look a little bit less clinical,
wouldn't you say, Brad, I mean-
- Some people don't wanna be seen with a cane.
If you're one of those but you need a little support,
a stick is the next best thing.
- This cane, by the way, is called the Cyclone Cane,
they sent it to us and it's a nice cane.
It's got a nice handle, it's made well,
it's actually made to grip this way, remember Brad?
- Oh that's right.
- Yeah, it's actually and-
- It is a nice handle.
- They also, the same company makes this,
it's called the Prime Stick, but it's just lightweight,
very good grip, we thought
we'd put a little plug in for 'em.
All right, so that's number two,
you're gonna limit the stress on that area
and you're gonna do that until it starts
to feel a little better.
Number three, the third step,
you wanna start some gentle movement as soon as possible.
You really don't want it just to sit there
and freeze up on you, and it just makes pain worse.
- Yep, we need to get the circulation going,
keep that from turning into a stiff joint.
- So, the one that we really, our go-to movement,
is just gentle trunk rotations or hip rotations.
You're gonna lie on your back,
you're gonna bring your legs up like this,
feet are flat on the bed or floor
and you're just gonna gently roll back
and forth like this, and this is getting movement
in the hip without putting a lot of stress on it.
- [Brad] This would be a good thing to do
if you've been sleeping all night,
your hip will probably stiffen up,
before you even get out of bed,
do this gently to get that hip moving
before ya step on it and put weight on it.
- Now let's say for instance, I do this,
and it hurts this way, but it doesn't hurt this way.
We're not gonna move this way then,
we're just gonna go to the right right now
and after a while, we'll check the left again
and see if it's any better, if it's not,
we'll still keep going to the right.
- [Brad] Typically, you get things moving
in the pain-free range, it expands and
it starts to go into
the painful range. - Yeah, it'll go back
and forth further, Brad calls these,
by the way, Windshield Wipers,
and you can take the wipers farther
and farther as time goes on,
you can actually start going all
the way to the end of the windshield.
All right.
- I just do that 'cause people can remember that well.
- Right, they relate to it, it's a good visual.
The last thing, that's step number three,
when the pain starts going down,
you wanna progress to one of our strength videos
on how to strengthen the hip.
And you can just, which reminds me,
this video is part of a series of videos on hip pain.
So if you go to BobAndBrad.com,
go to the Programs section and find the series on Hip,
you'll find a lot of videos on strengthening the hip
and you'll find other videos.
You can watch any video you need,
you don't have to watch all of 'em,
each video has a print out along
with it, including this one.
- Right, so it's got a PDF, you can print
it out of your printer at home
and then you have a reminder of everything
we went through so you don't have to go back
and watch the video every time if
you couldn't remember something.
- And this is all free.
- Absolutely. - We don't even ask
for an e-mail, so-
- That's exactly right.
- Check it out.
- There ya go.
- Thanks for watching.
(upbeat music)