♪ Bob and Brad ♪
♪ The two most famous physical therapists on the internet ♪
- All right.
We're gonna talk about pain that you feel
in the front of your hip, Brad.
- Anterior hip pain, you call it.
- Anterior in the front, right.
And often that can be caused
by a sort of pinching that's going on.
Now same thing that can happen in the shoulder, impingement.
Can also happen in the hip.
So you got the ball, the femur, the femoral head, right.
And it fits into the socket,
which is that called the acetabulum.
Now if it's right in the socket, it's fine.
There's plenty of room for it to move,
but let's say it's moved forward a little bit.
- We have a little piece of metal here
that we can't get off of Sam.
So ignore that.
- Let's move forward a little bit.
Now when we bring it up, it's gonna pinch along the edge
and there's a round piece of cartilage in there.
It can work on
to the point where it can actually deteriorate it.
- Right. That's the labrum.
If you ever heard that from a doctor.
- so FAI is femoral acetabular impingement.
And so if you might feel this, I felt it Brad, I had this.
When I was running.
There, a lot of people that feel when they squat,
like they squat down
and they feel pain in the front of the hip.
That may be what's going on.
- Ooh. Yeah.
- So just a couple simple things you could try
to see if this helps, first off, if you stand a lot,
and the reason I'm bringing to this up, Brad...
- Are we done with Sam? - Yeah. We actually have,
I have a neighbor girl who lives in Hawaii now
but she's on her feet all the time.
She had two FAI surgeries and she's still having pain.
- So surgeries that were supposed to take care of this?
- Right. So she, when they're standing
what I wanna make sure you're not doing
is leaning on ligaments like this.
I lean like this.
I know this is exaggerating,
but I'm actually moving the hip forward
and I'm leaning on the Y ligaments, they call 'em,
on the front of the hip and it's gonna stretch 'em out.
And it's gonna make you more prone
to developing the impingement.
- Yeah. So the hip is actually being pushed forward
and the Y ligament happens to be...
- And the pelvis is rotating up.
- Right in there.
- Right. So what you wanna do is make sure you
don't get comfortable by sagging into this posture.
What you do is actually,
you wanna make sure you don't lock your knees first off.
- Sure.
- Your knees, you don't want 'em be completely straight,
want just to have a slight bend to 'em.
But a better thing to do is to actually have one foot
in front of the other just slightly.
- The old staggered stand!
- A slight bend and you want to make sure
you're leaning forward a little bit.
Instead of leaning back.
If you lean back, you're going to possibly, you know,
put pressure on the front end.
- And it might be that you just change your posture...
- Right.
- You know, throughout, if you have a standing job,
or where you need to stand and which could cause irritation.
- Now, in my case, the big cause of this when I was running,
is I was a little bit hamstring dominant.
Now this is difficult to explain, Brad.
- Sure.
- But what I want you to do is just,
when you walk or run, use shorter strides
instead of hitting on the heel.
- Yep.
- Like when you're walking along or running along
and taking long strides to hit on the heel,
I want you to hit on the mid foot.
- Sure.
- So just work on that. Short strides. Hit on the midfoot.
- And you know, I have a patient right now.
I'm working with, she has hip pain.
She's had it diagnosed, no MRI yet.
So they couldn't give her a final definite,
and what she's finding out,
if she forefoot walks, her hip pain improves.
- Goes away, yes.
- So I'm gonna talk to her about getting a pair
of zero-drop shoes that are with the thin soles.
- Why don't you explain what the zero-drop shoes are?
- You wanna pull yours off? - Sure, sure.
- I've got a pair of these.
I didn't wear 'em today 'cause it was raining out,
and I just bought 'em you know,
but they're, the thickness of the heel on the sole
is the same as the thickness here.
So then you, it forces you to have better posture.
I'm even not gonna go through the mechanics.
But one thing I find out with these flimsy soles
is it's much easier for me to forefoot
'cause you can feel the ground.
- It kinda forces you to be right.
- It does. I always used to make fun of you,
that you can't forefoot walk cause,
but I got pair of these shoes
and all of a sudden it's like, oh now it makes sense.
I'm a little slow, but it really helped me a lot.
- Yep. They're a little wider too.
- Oh, that helped my toes a lot.
That's a win-win.
- The last thing, Brad, in order to make sure
that you are using your glutes, your hamstring,
we're gonna have you just do a simple exercise.
- You're not gonna do the grabbing...
- No, no, no. I'm gonna do it. Why don't you move?
We're gonna go ahead and...
- That's an inside joke.
- Bridging.
So all you're gonna do is real simple, Brad.
I want you to lift up like this.
And do, you know, sets of 10.
But probably three sets of 10,
and then, eventually, do it with just one leg.
- Sure.
- That'll definitely work that glute.
- And when you're doing it with both legs down,
really think about pinching those buttocks together,
and that helps those muscles, glute muscles,
fire and really get energized, if you will.
- Now I promised this was gonna be simple. Right Brad?
So that's three simple things,
even you can understand, right?
- Why Bob? Why? I am a little slow, but...
Anything else?
- No, that's it. Big three.