♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi folks, am Bob Schrupp physical therapist.
- Brad Heineck physical therapist.
- Because we have the most famous
physical therapists on the internet.
- In our opinion of course Bob.
- Today we're gonna show you
how to stop these 12 daily habits
or your hip pain may never go away.
- A dozen.
- There you go.
- Even dozen and so.
These are habits that contribute to
or even perpetuate hip pain.
You know.
- Right. - You get
some of them could cause hip pain without a doubt.
- Right.
And most people don't think of these
but as therapists, we run into it
and we correct these things on a regular basis.
So it's us normal
But, - Yeah.
- It'll be interesting.
You'll probably find you might be
guilty of a couple of these.
- Yeah, so sitting for a prolonged periods of time.
you should really be breaking these up
by getting up every so 20 minutes or so
and getting moving the hip.
The hips, the joints,
the way they work is that
they do not like it to be still for a long time.
There's no as much fluids moving through there
the waste products can build up,
the blood flow is not going like it should
- Mm-mh.
- So you wanna get the ball and socket moving
in some manner. - Right
And this is more prevalent
in the older population as well as the younger people.
As that makes sense Bob.
- Brad can you give me two of those pads?
- Two of them.
- Yeah, and yeah you could sit low
on that. - Sure.
- But I wanted to show,
yeah, basically you're gonna show
like sitting on bleachers.
- Right If you're sitting low like this
or particularly if - Yeah.
- You're really low like this.
- Look at your knees how high they are.
That's putting undue stress on the hip
the same with me.
The knee is a lot higher than the hip.
You're gonna be putting a lot of stress on the hip
and back to be honest with you.
- Yeah, it's one of those things that you do not wanna sit
like that for a length of time.
- For any period of time right?
All right Brad, how about sitting uneven?
- So I, - Yeah.
- Again, I'm guilty of this.
I don't know why I do this
but when I'm at my counter,
eating breakfast and stuff,
I lean on one side.
I am reading the paper,
I'm doing my puzzle
(Brad chuckles)
and you know I tend to,
and there's people that also will put one foot
underneath them or something like that.
- Yeah
- Yeah you do that.
- One of these deals.
- Right.
- And then it just,
your hip is not good
and it's not good on your back either
to just like that prolong.
- What it's gonna do is
it's gonna put excessive pressure on one hip
and less pressure on the other
and it may stretch out muscles
that can cause a muscle imbalance.
- And that is again, it's one of those things
as a younger person you can do it without a problem.
- Yeah you can get away with it.
- Then you develop a habit
and do it as you grow older
and then we started having problems.
- So the same thing with standing uneven.
So you see that a lot in mothers
when they're holding the baby on the hip.
- What about dads?
- Well yeah I suppose dads too
but it seems like women have a little more hips usually.
- Yeah.
- In the room for the baby there.
- Sure.
- So.
- We're gonna get people mad at us.
- Yeah maybe so, maybe so.
But just as a rule of thumb,
'cause you know one thing usually how you stand
uneven as you hyper extend one knee.
Do you know what I mean?
- Straight and right out
- Yeah straight and right out
and then you lean onto that side.
- Yeah
- So if you get in the habit of keeping both knees bent,
you're probably not gonna stand uneven.
So, it's something that you have to think about.
You know, I've seen it suggested
I've never had a patient do this
but to put a piece of tape along the back of their leg
with the knee bent
and then whenever time you turn to straighten it
it actually pulls on the leg a little bit.
- Sure.
- It breaks that habit.
Standing prolong too.
You know, you wanna also give yourself breaks
try to sit down for a while
and you know why don't you mix it up?
- Yep, you can stand for 10 minutes
sit for a few minutes,
go back to standing, very common.
- All right walking incorrect
because you need a gait aid.
So this is a lot of people that Brad and I see
they have weakness in their hip
or they have pain in the hips
So they're trying to protect the hip
so they walk like this
this is called a Trendelenburg.
And,
- Ooh.
- Sorry about that.
It's an obvious limp.
And they think they would don't wanna use a cane
because they don't wanna draw attention to them.
- Sure.
- But this is drawing way more attention to them
if they would instead use a cane.
Do you wanna show how using a cane Brad can.
- Sure.
So, plus it's gonna wear that hip joint out faster.
So if we're doing this,
now this is a little
it's one of the points you're actually gonna put the cane
in the opposite hand, - Right.
- And then you're just gonna.
- Right that's one that you can jump
to the head to that one Brad.
- Okay.
- If you, do it wrong,
you have the cane and the wrong hand.
- Right so this is my painful hip
and you put it in your right hand
which, you know, almost it makes sense
but it's actually doesn't work because that actually.
- Yeah then you try to lean forward
you look like Dr. House.
- Yeah that movie or whatever.
Sitcoms or,
- Yeah, yeah.
Drama.
- Drama? They don't call them sitcoms anymore.
- Well it's not fun
well I guess it is somewhat funny.
- It's funny to watch him walk 'cause he's a doctor
and he's got the cane in the wrong hand.
(Brad chuckles)
- So yeah, if you hate use the cane in the opposite hand
it'll take away the limp.
All right.
Not participating in walking program.
A lot of people have hip pain and they go
I don't wanna walk because of my hip hurts
I don't wanna make your pain worse
but if you can participate in a walking program
maybe using a cane
walker. - Exactly
- It's gonna be so much better for your hip
than if you do not.
- You know a four wheeled walker
can be a really good assist.
- Yes.
'Cause you can walk so far when you get fatigued
or your hip starts hurting
just simply sit down
on the seat. - Absolutely
- Give it a break and then just do
it without pushing it.
- Alright Brad, do you mind if you could put that
for just a second here?
All right, this is you can sleep incorrectly also.
And it can definitely cause hip pain.
I know this from personal experience.
So first off, you don't wanna lie on the painful hip.
- Sure.
- And whenever possible
you wanna lie on the non-painful hip if you have one.
Or on your back.
now but the problem is
let's say this is a,
not even a painful hip
but over time, you tend to sleep like this
and this is what I used to do.
- Yeah.
- And this stretches this hip out over time,
and it actually can start throwing off
the muscle imbalances you know
it can create a muscle imbalance
and you can start developing pain.
And I was getting pain here
and so you have to sleep like this
or better yet is to put a pillow
between your legs. - Yep
And that feels typically much better.
- It's comfortable. - It feels much better.
I wanna warn you in the summer
it's too hot,
so I did purchase one of the ones
that use cushions to use between your legs.
- It's not so bulky. - Right.
Right.
And it works out great.
So to this day, I still use it Brad, every night,
- Really?
- Yup
- Excellent birch purchase.
- Yeah, all right.
Number 10 using a bicycle
I see this in my neighborhood sometimes.
They're using a bicycle and the seat is way too low.
And so they, you know,
they're going like this
- And the knees are coming up above their hip level
which is really low see.
- Yeah, and it's really causing
increased stress on their hip.
- And the knees.
- And the knees. Yes, exactly.
So you really wanna make sure that the seat's not too low.
- They may not be aware of it,
but you breeze a seat up,
and you can peddle with a lot less energy
it's just not near as hard.
- Yep, yep.
You know, just again talking about the movement
some people are just too stationary every day.
They need to disperse movements throughout the day.
- Yeah.
- It's just that, it's really important.
Not wearing proper footwear,
especially if you like work on concrete or a hard surface.
You probably do need maybe a little bit
of extra cushioning in your shoe,
or maybe you need a cushion mat if you're in one spot.
- Right.
- You can buy those inserts are relatively inexpensive.
- Yeah those are inexpensive.
Just cut them out so they fit in your shoe
and that'll give you a little bit of.
- Yup, they're usually $20 or somewhere there depending.
- Okay, we don't want you exercising incorrectly either.
So instead of doing this,
if you're doing walking, you'll probably wanna avoid hills
and maybe even stairs to start off with.
You might wanna avoid running
'cause obviously there's more pounding with running.
- If you're walking on a road that's, can be a bad thing
if the road, they always have a canberra on the roads
so the water drains off
but when you walk on the side
that makes leg essentially longer
it throws your hips off
or your pelvis and your low back.
Walking on a sidewalk
something flat is by far better.
- Yeah and if you do walk on the canberra
is better to walk one way
and then walk on the same side on the way back
Cause you're, - Evenly.
You know what I mean,
it's one of those things that catches up with.
- Well that's why, you know even if you walk around a track,
you don't wanna go over the same way, instead.
We used to have our runners even run one way
and then run the other way
- Sure. - Because,
- That makes a lot of sense.
- And also you don't wanna use incorrect form
when exercising, like especially
I see one example here when people do squats,
and their knees start coming in like this.
- Sure.
- And they're internally rotating.
Not that uncommon.
- Yeah.
- That's why we didn't have a lot of times
training with exercise band around their hips
so they strengthen,
- Right.
There's getting puddy.
- Yeah.
- Particular for this video - Get in the wheels,
get in the wheels with that
but I thought I'd mentioned.
You wanna make sure your hip is in a good position
when you're working out.
Anything else you wanna add, Brad?
- No, no I think we've covered quite a bit actually.
- Okay, remember this is part of a,
this is actually a series of videos
on part of a series of videos on hip pain.
So go to BoBANDBRAD.COM,
and go to the program section
look for the videos on hip pain.
- Right.
- And we have a whole bunch of them.
Watch the ones that pertain to you.
- Just look at the title and that will be self-explanatory.
- And each one has a,
- PDF printout so you can have a review
of the video with pictures of the exercises
makes life a lot easier.
- It's all free.
We don't ask even for an email.
- That's right.
- So it's just our gift to you.
- There you go.
- Thanks for watching.
(upbeat music)