- ♪ 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.
- That would've been one for our bloopers, Brad,
but oh well - Yeah.
- We just screwed up.
Okay. Today, Brad, we're gonna talk about the 10 ways to
stretch your hip and stop pain.
We got contacted by a high level athlete, Brad, and
- Professional, - Professional athlete.
And he's having some trouble with hip pain, even
maybe a little arthritis, even though he is young.
So these are the basic ones I want you to try first.
And, and then we're gonna show another video where
we have advanced hip techniques.
- Sure.
- So the one thing you might try when you have pain
or arthritis, now we aren't pharmacists
and we aren't doctors, but this is a suggestion that some
of our patients get from their doctor or
from their pharmacist is that,
you may try a short period of ibuprofen.
- Three days,
- Right. Three days, just three days of ibuprofen.
- So you're gonna take your, your certain amount.
And actually the higher amount is what we're gonna go for.
And you could go as high as 400 to 600 milligrams.
- Each pill is usually 200 milligrams - Right.
So a lot of times what they'll say
like the pharmacist says, you might go a higher dose
maybe like 400 to even 800 on some people. - Sure, yep.
- You're gonna wanna get this approved by your doctor.
- Right.
- But this is a high dosage of anti-inflammatory
and you can do this for the three days and then you stop.
- Yeah. So it's three times a day for three days
make sure you get something to eat - Right.
- When you do this, because
- Like toast or something like that, because
- Right, milk, toast, whatever.
- Be hard on your stomach.
- Right.
- And again, again, get this approved by your doctor
but I would recommend not only doing it now,
because arthritis tends to flare up and calm down,
- Mhm.
- but I'd also do it right before any big athletic event.
Like let's say, you know
if you're gonna have the super bowl,
I would do it three days before the super bowl.
- (chuckles) Sure. - So.
- So you're getting rid of the inflammation, the pain.
So you're ready to go for the, for the activity or
- By the way, if you're new to our channel
please take a minute just to subscribe.
We got our subscribe button over here on the screen.
We provide videos on a stay, healthy, fit, pain free.
And we upload every day, let's start off Brad.
Number one, the first one is hip flexion and um,
you can do this, you can do this laying down on your back.
And we're doing a little bit of what we call the
Mackenzie technique here
- Mhm.
- Um, because there's-
A lot of people know the static stretch here
but he also recommends the pressure on,
pressure off stretch.
- Sure. Yep.
- So I'm, I'm stretching my hip into flexion.
I'm gonna go pressure on, pressure off.
- There you go.
- Pressure on, pressure off
- And about that, that, that rhythm.
- Yeah. - Okay.
- About that length of time, the reason you say pressure
on that tells you how long to hold it.
- Yeah.
- Pressure on, pressure off.
And if you find out one hip is tighter than the other
that's the one you're probably gonna wanna focus on, Brad.
- Sure.
- Don't go into anything that's what,
as you were saying, sharp pain
- Right.
- If you do this pressure on and you get pain
and then the second time it's still painful and it's
it's getting worse each time you need to stop.
- Yeah. If you wanna back off and, and
but if it's getting better, - Right
- then you can go ahead and, and push it harder. So.
- Yeah, the first time say the pain's
at a seven or eight over 10 and by the 10th one, it's down
to a two or a one, you know, you're doing something right.
- I'm gonna show you a couple other
ways to do this one, Brad.
you could be kneeling on the floor here,
not on a table like this,
but you can actually just go ahead and go like this.
You can really get into this then.
- Yeah. Really stretching that hip.
- Again, Pressure on, pressure off, pressure on,
pressure off. With arthritis,
what we have found and with a lot
of hip problems, Brad, the more you regain motion
every little degree of motion that you gain
it actually helps decrease the pain.
- Sure.
- So another way to do hip flexion, Brad,
you were gonna say something?
- Yeah, but I'll mention it in a little bit
- Okay. Is on a chair.
So same thing again, I can really lean look
at how much I'm really leaning into flexion.
- Yep, get that knee right up.
- Yeah. -Now,
- Pressure on, pressure off.
- If you're a little older, you know,
some of these you're not gonna be able to do.
And if, if you're not able to because you're just not safe
like that, because you feel like you're gonna fall.
Y-, go to the next one.
- Yeah. Do the one where you're laying on the bed then.
- Right. - The safe ones.
- You're gonna go through all 10 of these.
And there may only be two or three that seem to help
and relieve the pressure or where the tightness is
and you want get it.
So you're not gonna do all of these all the time.
- Right, and this is a- - Pick them out.
- This is a more difficult one, Brad.
But this is one that is often lacking in people,
is the hip internal rotation.
- Oh sure.
- So you put your foot up like this and
you're actually gonna bend your foot down like this,
Your knee down like this because you're turning your hip in.
- What that's doing.
It's rotating the femur, which stretches out muscle
- Yeah. - In what we call the posterior aspect of the hip.
- Pressure in, pressure on, pressure off, pressure on,
pressure off, pressure on, pressure off.
- Now use good judgment.
Obviously you're not gonna push so hard you
dislocate your knee or your hip.
- Right.
- It should be a stretch.
- But you can tell, you know, when I'm sitting here, Brad
if I go like this and one goes this far
and one goes that far, this one's tight.
- Right.
- So that's, that's what we're stretching there.
Next one, Brad
we're gonna do actually what we call hip extension
getting the hip back like this.
- Mhm.
- And one way to do that is to actually do press-ups.
- Sure.
- So you're actually stretching your back
a little bit too, but you're stretching the hip.
- And if you look at it
here's the hip and he is coming up here.
So we're getting an extension.
What we call extension stretch
in the hip, getting the muscles.
- So pressure on, pressure off, pressure on, pressure off.
Now one other way of doing this,
Brad is actually to go off a, a bench
like this and now you're gonna get just doing one, - Right.
- And you can get a little more intense this way, Brad
because now I'm like this and now I can go like this
and now I can really stretch that hip and do extension.
- Right. So you cannot see it from this side
but this is the hip over here.
The one that you can't see is the one that's getting
the stretch.
Although he is doing a little stretch here
but over here where he can't see it. - Yeah.
Pressure on, pressure off, pressure on, pressure off.
Really good. Well I guess if I do it this way,
it's gonna be the same thing, isn't it Brad?
- You'd have go on the other side of the table.
- Difficult. Difficult to see.
(both chuckle lightly)
- Um, and a lot of times I, I think
and I've had success usually one direction
or the other will help. Oftentimes not both,
but you're gonna have to just see how it goes.
- You wanna throw me a pillow real quick, Brad.
So this is the other hip extension stretch
that a lot of people do is this one here
where they go like this
- Right, yep.
- And big thing you wanna remember with this,
Brad, is not do this, right? - Exactly.
- You're gonna go like this and pressure on, pressure off.
This is the one I do Brad.
- Sure. - Every morning
- This is a common one for, for runners and athletes.
Where you getting the, the extension is right here.
That's why if you lean forward,
you're not gonna get the same stretch.
- Same thing with all these, you know,
not looking for sharp pain.
You are looking that, you know, sometimes
after doing it a while, the pain actually
starts to come down. - Right. - So.
- Or when you're done and you walk away, it's like,
boy that really feels good now.
Or as opposed to, if you get done
with it and it starts to tighten up
and it gets really painful, that's not good.
- Okay. Now we're gonna do a figure four stretch.
This is for external rotation.
Brad, if you find out like when you're sitting on a chair
and, and you go like this and this knee goes all
the way down, then you go like this and this knee goes
up like that. - Right? - This one's tight.
- Sure. Right.
- So mine is a little bit tighter on this side,
- Yeah, I am that way too.
- Than this side.
See that, the difference?
- When I, when I put my socks on in the morning,
I actually give a little stretch every day
just so I can maintain that hip.
- And that's one way you could do it.
You could actually just do it, right?
Like this Brad - Sure.
- Pressure on, pressure off.
I do it a lot of times what we call the, the figure four.
- Yeah. - Because you're making a four with it.
You can go like this and you can even go
up like this and pressure on, pressure off.
- Sure, yeah.
- Or I even go like this sometimes pressure on,
pressure off.
- Right. - So a lot of different ways you can do it.
- One thing I wouldn't -I wouldn't recommend though, Bob
- What's that?
- Just have to, I gotta sit down.
If you're going like this and
and you're doing that pressure on don't have
your wife sit on your knee and do it.
(Bob chuckles) It's not gonna work.
I just had throw something in.
- I really hope that you don't,
any more ideas like that don't come into your head.
Okay. Let's Brad.
Let's talk about hip abductor stretch.
Do you wanna show this one?
- Sure.
- Are you, can you show this one on the floor?
The, the pillow you'll need to kneel on it, right?
- Oh yeah. I was thinking the one you do on the table.
- Well you do, you can show that one too.
- Okay. Let's see. Let's go this way.
The hip abductor?
- Abductor. So you're gonna do this out like this,
and remember you're gonna go straight,
- Oh, that's right. - 45 and upwards.
Yep. Oh, so we're stretching the groin. Okay.
- Yeah. So you can first start by stretching here
and you can even go a little pressure on, pressure off.
- So I'm going like this a little bit
and we can put some rotation. - Yeah.
- And this is gonna be different for everyone.
- Yeah.
- I can rotate really easily
because that's the way my hips are
some people won't get that high.
- Yeah. Your hips turn, turn out naturally
- Right? Yeah.
I've got that natural advantage.
(both chuckle)
- Oh, I don't know if it's an advantage or not.
- Do you want show the one up here then too, Brad?
- Yep.
I do like this one
- Again. Same thing.
You can go pressure on, pressure off.
- These are, by the way
if you're in martial arts and you're kicking
these are really good stretches to get your kicks higher.
Whether there's a front kick, sidekick
or round kick, there we go.
So I'm right now as I bend the knee, that puts more pressure
on the hip and abducts it a little bit more
and you can't get the rotation with this Bob.
Like the one we just showed there.
- Right.
Well again, now these are basic stretches.
These are not these, the advanced ones.
That'll be on another video.
I'll put it up in a couple days, but you know,
try these out first and see how, how things go.
If you don't have any improvement with this
try the advanced ones, which you may need some help
with doing those, so.
- Right, okay.
- Remember we can fix just about anything,
- Except for that
- Broken heart.
- Oh, it's coming right up here.
- Yeah. It's coming up here. - Yep.
- Thanks for watching. - Nice heart Bob.