- You might be shocked
by what is causing the pain in your hips.
- Luckily we have the tools to fix it.
We're gonna get ya.
(pleasant music)
- In 95% of hip pain cases,
this actually plays a major role.
- And what this is, is anterior femoral glide,
is actually if we look at the hip,
we got the head of the femur right here in the socket,
and it actually goes anterior
or forward out of position slightly.
You can see that.
And what we need to do is to get it back into the socket,
so it has good surface area connection
and a very solid joint.
- And at the end of the video, we'll be showing you
one treatment option that will help this pain immediately,
plus we're gonna show you two other things
that will permanently kind of keep it in place.
- Excellent.
All right typical symptoms how the body presents
when you have anterior femoral glide is pain oftentimes
in the front of the hip,
and it can wrap around into the buttock.
It's kind of unusual, and it can actually go down
into the thigh, typically does not run down
past the knee like sciatica, however.
- And you often get a pinching feeling
or possibly even swelling during movements
like squatting or running, or sometimes even walking,
because that femoral head is not sitting right in there
and that you get that little pinch sensation,
and it kind of hurts.
- Right, so the good news is we're gonna show you
a technique to get that femoral head
back in the socket where it belongs.
And if it works that way and your pain drops down,
you know exactly what you have, then we'll show you
some exercises to maintain that position.
Okay, we have a nice demonstration anatomically
what physically happens when you do this technique.
Here is the anterior femoral glide,
the head of the femur is forward.
We have a strap here actually around the femur.
Now obviously we can't do this,
but it gives you the good example of what's going on.
Now if we pull on this red strap,
watch that humeral head pop back in
and that's what we want.
So from here and we pull it and get back in.
And that's what we're looking for, that reduction
or translation back into the spot of normalcy.
- So here's an exercise you could try to immediately
help relieve your pain.
And if this helps,
you probably have anterior femoral glide syndrome.
However, if you've had a hip replacement,
we do not recommend you doing this.
- That's right.
- So first you're gonna put a band
around something that is firm.
So we have a railing here.
You could possibly put it in a door as well.
If you do not have a heavy duty band,
you can simply use a belt as well.
So I'm gonna put it around my hip joint.
I'm gonna go forward, get a pulling force,
and I'm gonna let it put my femoral head
back into the socket.
So that's what Brad was demonstrating earlier.
And if this feels good
or you feel like it goes back in, this is right for you.
You can also try going at a side angle
and pulling this way as well,
'cause this might help depending upon
where that femoral head is sitting in there.
- Two really important points.
He's putting weight through his left leg,
the leg that is actually being moved or translated.
The other point is, if this creates pain,
particularly anything close to sharp pain,
you stop and you do not continue at all.
This only is to be continued
if it feels like good pain, things are going where
it should be, then continue.
And at that point, you may want to do it
three four times a day until it stays in place.
But we do, again have exercises to help maintain
that positive translation.
- Yes so if this feels good for you, then we want to go
and do these next exercises we are doing
to keep the femoral head where it needs to be.
- I like this, sitting here and watching you do the work.
- You're welcome.
So the first exercise we're gonna do
is called some glute pumps.
You can either go on all fours like this
or you can go on your elbows.
You're gonna bring your one leg up like this
and you're gonna kick up towards
the ceiling with a bent knee.
You just wanna do little oscillating motions in this range.
You don't need to go through
the full range of motion with this at all.
- So the idea is he's working that glute max muscle
and that muscle connects right to the femur
and pulls that femoral head back in where it belongs.
We really want to get that muscle active
and wired up for action.
So it does what it's supposed to do,
as opposed to gluteal amnesia
where that muscle can actually fall asleep.
- Yes. Do you wanna show the standing version?
- Absolutely, so if you do not,
and actually don't do this one on the floor.
If you don't feel comfortable on the floor,
do this cupboard, solid table
whatever it is, hands or forearm.
And it's the same thing.
Get that bend in the knee
and work that reciprocating motion.
Again, not way high, but you know
you'll feel that muscle working right there.
Get that gluteus maximus working.
Rotate the foot this way a little bit,
can actually make that muscle work even harder.
And I'm feeling the burn right now right there.
Okay, I'm done.
All right. It does work.
- The next important thing to do is to work on your walking
to engage your glute max more as well.
So to do this, you wanna walk more
on your forefoot and not strike on the heel.
Striking on the heel is very common,
which locks your knee which disengages your butt muscle,
which can lead to anterior femoral glide syndrome.
That's a lot of chain reaction there.
So simply walk on your forefoot
as Brad has mentioned in other videos,
pretend like you have some popcorn kernels on your heel,
and you don't wanna land on it because it hurts.
So this is a no-no.
Walk on your forefoot.
You're gonna have to take shorter strides
when you do this to start.
Might feel a little awkward,
but over time it'll start to feel more natural.
- I've got something, Mike.
- What?
- Something I personally find out works best
for this is stocking foot or barefoot on a hard surface.
Even like outta my driveway where I have concrete.
When I land on my heel, I clearly feel that heels strike.
It's not comfortable.
So it naturally motivates me to walk
on my forefoot getting that proper mechanics.
So yeah oh, look at the shoes that he has.
- Yeah so I have more of a minimalist shoe here,
so it's all flat.
There's no elevated heel.
So it does not feel good to land on my heel with these.
So this naturally makes me wanna walk on my forefoot.
- There's like really nothing.
- No, those are very thin.
They're not very warm during winter.
- All right, so that covers how to put it back in place.
We're talking about the femoral head,
how to exercise to keep it in place.
It's amazing how one little thing can change the pain here
as well as gonna help your hip
and your knees and your ankles.
- Helps a little bit of everything.
So give them a try.
If it doesn't work for you, it doesn't mean you're broken.
We just need to find different exercises for you to do.
- That's right.
And we can fix just about anything except for.
- A broken heart. - That's right.
We haven't said that for a while.
- No, we haven't. - Okay, take off.
- I know that line.
(Brad laughing)
(pleasant music)