♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi there folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous physical therapists
on the internet.
- In own opinion, of course, Bob.
- [Bob And Brad] Boo Yah!
- Today we're talking about stop hip pain and snapping.
We've got the five best exercises you can do at home
by yourself, without us being there.
You don't need us in the house.
- And these five exercises have been studied
to be the best and we'll get into the reasons
and the exercises in just a minute.
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- Bob, hip pain, hip pain and snapping or that clunking,
it's not that unusual.
I know my sister has it
and the first time I saw here a number of years ago,
it's like, you could hear it clunk,
but she just lives with it.
It's not that painful for her,
but some people it is.
It's associated with the pain,
sometimes it's not but-- - Sure.
- How do we get rid of it?
How do we get rid of hip pain?
- I thought you said you have a friend
that his wife has it too.
- And that's why we're making this video.
We're not making it for my sister--
- Okay.
- Hers is not painful,
but Stacy, is her name, she's got--
- Hi Stacy.
- Yeah, we're doing this for you
'cause this makes it,
this is something that everyone can benefit from,
even me. - Isn't that a song,
Stacy's mom?
- Bob, Bob, don't go there.
Just get outta the video.
- Okay.
So, let's just assume your right hip is the painful hip.
- Sure.
- As a therapist, first thing we do
is we assess the range of motion.
Now, we're not even adjust the snapping right now.
Range of motion.
Make sure the range of motion is normal
or close to it--
- What if it's more than the other side?
- If it's hypermobile that may be why it's snapping.
Because it's laxed,
the muscles and the ligaments are laxed--
- So, these are still appropriate these exercises--
- Right.
- If they're hypermobile.
- Exactly. - Okay.
- Exactly, so let's assess range of motion.
- Sure.
- Then we'll get to the five strengthening exercises--
- So we're checking out three motions.
- [Bob And Brad] Right.
- Okay.
- So, you can, best to do this on the floor,
but yeah.
- I'll step away. - Get back, get over there.
- [Bob] Okay.
- We're doing it on here but don't do it on your bed.
A firm surface like a carpeted floor is ideal.
- [Bob] Would be the best.
- Yeah, unless you happen to have a plinth,
but most people do not.
- [Bob] Do you want a pillow Brad?
- Oh sure, thank you Bob.
Now I know you care.
(Bob laughs)
All right, so first of all,
we're gonna just do a simple single knee to chest.
How far does your knee come up to your chest?
If your leg is down on this side,
we're gonna check the right leg,
make sure you do it the same,
'cause we're gonna compare right to left.
If my right is my sore knee or my sore hip
and I get up to here and it doesn't go any farther
because it's painful or it's tight,
we just note that.
This is how far it comes up.
Put that one down.
And then we check this one
and if this one comes way up to here,
we obviously have a discrepancy in range of motion,
so we should spend some time gently stretching
this knee to the chest to get it to here.
You're not gonna do that in one episode
or one bout more than likely,
it may take a few days, a week or two.
- [Bob] So if you're lacking motion,
you're gonna stretch it.
If it's hypermobile, you're gonna wanna do
these five exercises that you, right?
- Right, but you could do the five exercises
regardless-- - [Bob] No matter what.
- [Bob And Brad] Right.
- [Bob] But you don't need to stretch, obviously,
if it's hypermobile.
- Right, exactly.
- [Bob] And I wanna just make the point too Brad
that even when you do this,
you'll probably have a feeling too.
Like, you know,
you're not only visually can see where it's at.
One of 'em often feels tighter.
You know what I mean? - Right, exactly.
- It might even look the same,
but that one feels tighter.
- If it's hypermobile,
you might get your knee way up to here
and then feel like the joint is kinda coming out.
- [Bob] Yeah, it feels unstable.
- Right, that would be the hypermobile symptoms.
Good point Bob.
Okay, now so we check that one.
Let's say they're both fine.
You go and they both feel pretty good
and they're about the same,
then we also need to check hip extension
and this is where you do need to actually go on a bed
or a table-- - [Bob] Sure.
- Because we're going to--
- [Bob] Safety comes first,
make sure your shoulders are well on the bed.
- Right.
It's nice to do this with-- [Bob] Don't want you
to fall off. - another person possibly.
- If you feel uncomfortable.
We're just gonna let this leg go down.
Now this is when you're probably gonna feel tight,
'cause it is really hard to measure
or look at it unless you're with someone else.
- [Bob] The sense of tightness from side to side.
- Exactly, and then you have to turn around,
I would just do it off the edge of there,
but so you can see me be this one,
I get to here.
- [Bob] And one thing too Brad,
you can do with this actually
to check it a little more,
you can actually grab on to this one--
- [Brad] Right.
- [Bob] And that'll, you can see
how it pulls up a little bit,
but that it kind of enhances the feeling of tightness
and so you can see, compare again.
- Right.
- [Bob] Again that's probably gonna be
almost more of a feel thing
on this one.
- And you'll, you'll notice.
- [Bob] Yeah, yeah you'll be able to tell.
Maybe it's again, you might be the case
that you're hypermobile in both hips.
- Sure.
Yeah, if you get that unstable feeling--
- [Bob] In both sides.
- Yep, then you're not gonna do the stretching.
I was gonna say also that--
- [Bob] That's a way to stretch it.
- Right, exactly.
The way you sit is exactly the stretch.
- [Bob] Sure.
- If you're tight just do this.
Hold it for, you know, five to ten seconds and relax.
You could go up to thirty seconds.
Some people, some therapists recommended that.
I usually don't.
- [Bob] Sure.
- And the last one,
that last but not least
is the figure four.
Both legs down like this.
Put your ankle of your right ankle above your left kneecap
and just simply let it go down
and just relax.
- [Bob] And you'll be able to see visually--
- Yeah.
There.
And let's see if--
- [Bob] And you're tighter on that one.
- My left one's a little bit tighter.
- [Bob] Absolutely.
- So, I would just simply do some general stretching
like this.
- [Bob] A little pressure on, pressure off.
- I haven't noticed,
I gotta start doing this.
I don't have any symptoms,
but it's still a good thing
for me to do. - [Bob] That's the one
you were having trouble with.
Your left hip.
Weren't you just recently having trouble with it?
- Yeah, but I don't think it's related to this.
- [Bob] Ya nice (laughs).
- Might have had to do with jumping off
the four story floor.
Anyways, you can also do with the knee up.
And check this way--
- [Bob] Sure.
- And check this way.
And I'm pretty equal this way, okay.
So, assess the range of motion, stretch as needed.
Now let's get to the exercises.
The exercise should be pain free,
if they create any popping or snapping
that's painful, don't do 'em.
- [Bob] So I think we can say, pretty safely Brad,
that these exercises are fine
whether or not you're tight or not tight
or whether you're hypermobile or not hypermobile.
- Right, right.
- [Bob] These are good for everybody.
- But if you are popping and snapping,
these should tighten up the muscles--
- [Bob] Tighten up and help it out.
- These exercises I found on a study
through JOSTP, Journal of Sports Physical Therapy,
which was created by two of my instructors--
- [Bob] Yeah of college.
- George Davies and Jim Gould,
the late Jim Gould.
So anyways, they found these exercises in the study.
Five, to be best for the glute max, the glute medius
and without strengthening the TFL
which we don't have to get into,
but that's a good thing.
So, I'm gonna lay down on my side.
A loop strap, extra-resistance band works well.
We're gonna put that around the knees
and you could do this without a strap.
- [Bob] I was gonna say,
you probably start without it--
- Yeah.
- [Bob] And see how you tolerate it.
I learned the hard way that (laughs),
I do these Brad.
Just, I like to do hip for hip adductors
and I start off with a black band
which is a higher intensity.
- Most people start with a weaker band that--
- [Bob] Or no band at all.
- Right.
- [Bob] And then I also, for the heck of it,
I don't know why I did this,
I was doing it everyday for a while
and my hips got so sore I couldn't sleep at night,
so do it as we say,
not do as we do basically.
- Yeah, so I got the red band.
You may want to start without a band
or maybe the yellow band, they're lighter.
10 to 15 repetitions.
I feel the muscles right here burning right now,
because of the fatigue so that's good.
- [Bob] We're gonna say probably
two to three times a week right Brad?
- Yep, yep.
- [Bob] Always when we say two to three times a week,
you have a day in between at least, of rest.
- Right, exactly.
The next one.
Now this is rather interesting.
They were specific.
We know bridging, as therapists--
- [Bob] Sure.
- Works the glutes, but they specifically said,
because it's a sports medicine journal,
a little higher activity,
one legged glutes.
So, one leg extended and just do bridging like this.
If you've got hamstring cramping potential,
be careful of this one,
because the closer you bring your knee,
your heel to your buttocks
the more risk--
- [Bob] General worse ones gonna be
the worst ones to cramp.
- So, I'll bring mine out
'cause I do, my hamstrings do like
to get a little crampy sometimes.
And simply 10 to 15 of these,
of course, on each leg.
Don't just do one leg.
- [Bob] And again, you could start off
with both right Brad?
If you're weak. - Yes, yep.
Exactly right.
And then progress to the one legged--
- [Bob] Right.
- If you do happen to get a cramp, by the way Stacy,
just you probably know this,
but, you know, just straighten the leg out
and pull it up and it'll go away.
- [Bob] You can massage it too.
- Yep, yep.
Do a little bit of both.
All right.
Now the next one.
- [Bob] That's number two right, Brad?
So this is three.
- Now these two, three and four
are close to each other.
You go quadruped, neutral back position,
so not arched, not up, right in the middle.
Tighten up your core
and simply do straight leg raises like this.
Okay, and you can put, if it's too easy
to do 10 to 15, put an ankle weight on
and then the next one is,
do that on both legs obviously.
The next one is do it with your knee flexed
at 90 degrees and then--
- [Bob] Up to the ceiling.
- Yup and do 10--
- [Bob] Kind of losing your flexion there Brad,
you gotta go right there and up.
- Yeah.
My pro perception's off 'cause it's hard for me
to tell when I'm at 90.
- Right.
So that, that would--
- Again, I feel my hamstrings get a little cramped--
- [Bob] I was gonna say,
that I'll betcha that might start your hamstring cramps--
- I went running this morning
so they're fatigued so that helps
a little bit as well.
So there's three and four
and the last one which I like, you know,
of all these I like the first one and the last one--
- [Bob] Sure.
- I think they're really,
get to the core of things the best.
The reason I like this last one,
because it's weight bearing.
- [Bob] Sure.
It's more functional.
- It's more functional.
It's probably gonna help,
so get the, you don't have,
and now this one you should have a band.
You need the resistance to activate the glute medius.
- [Bob] Most bands aren't very expensive.
- I actually am gonna use the Booyah,
you don't need the Booyah Stik,
but I like it just to give a little balance.
So, you're gonna get in that athletic position.
- [Bob] Sure.
- Squat here, good back arch, good body posture
and simply work back and forth like this,
and back and forth
and you're gonna do it till you're fatigue.
You go back and forth you know,
probably five to 10 times.
It's gonna be different as you get stronger.
Another band or a darker color--
- [Bob] Darker color right.
And I'd recommend that you go out and do it
in your front yard,
so the neighbors have something
to talk about. - Absolutely.
Stace, if you don't wanna do that
in front of the neighbors,
Chris will I'm sure, that's her husband.
(men laugh)
- They already are talking about him,
I already saw him just adds to the story right.
- Yeah, yeah.
Everyone knows he's, his exercise habits so.
- Take care Stacy.
Take care Chris, if you're watching.
- Good luck.
(upbeat beats)