He everybody, it's Doctor Jo and Molly.
Today we're gonna talk about "that bursa" again.
This time it's gonna be hip bursitis or the technical term "Trochanteric Bursitis."
Can you say that 3 times fast?
Doubt it.
Let me show you some stretches and exercises for it, let's get going.
The first exercise is gonna stretch the IT Band, and that's what comes over that bursa
that irritates it sometimes.
The leg that you want to stretch is actually gonna go back behind the other leg.
So it's gonna be back at an angle and then you're just gonna go straight down into a
stretch.
If you wanna feel a little bit more of a stretch in that hip, take you hip on the side that's
hurting and kind of push it out to the side a little bit.
So holding that for 30 seconds, and then relaxing and doing that 3 times.
The rest is gonna be down on the ground.
Ok so the next stretch is gonna be for our piriformis and glute muscles.
Molly is very excited about the glute muscles.
This is a figure 4 stretch.
So take the side that you want stretched, and cross it over your leg, so you're making
a figure 4 with your body.
If you can pull it a little closer, that stretches it even more.
Once you get your leg over here then you can bend forward - oh Molly doesn't think that
feels very good, but it actually feels really good and it's gonna stretch the side over
there where that bursa is.
So holding it for about 30 seconds, letting Molly get comfortable nesting, and then relax,
and doing that 3 times.
Next we're gonna do some strengthening exercises.
Lying down on your back, we're gonna do just a straight leg raise.
Bringing your foot all the way down, locking out that knee keeping it straight.
Pull your toes up toward you, that will help lock out your knee.
You just want to lift your leg as high as the other side.
So bringing it up there, and slowly coming back down.
So don't let gravity just drop it down, but make sure you're controlling that leg.
Keeping those toes pulled up so it locks out the knee so your knee stays straight.
You don't want that knee bent, you want it nice and straight.
Just start with 10, 2 sets of 10, then work your way up from there.
The next one is gonna be on your side to get the outside muscle.
So the leg that you want to work is gonna be on top.
You can bend your bottom leg just to give it some support, but you want to be in a straight
line.
If your leg comes forward, try to pull it back just a little bit.
Same thing, though, you're gonna pull your toes up tight, lock out that leg, make sure
the knee is straight and just bring it up.
It doesn't have to be too high, but make sure you control it going up and down.
Don't let gravity just drop it down.
If you feel like your leg starts coming forward a little bit, make sure you bring it back
cause you want to be in a straight line and you want your hips to be straight up and down.
The last one is actually a clam shell now.
So bend both knees, kind of put them together, and then you're basically gonna keep the hips
straight up and down again, but just lift it up like a clam shell and slowly come back
down.
Don't let those hips roll back, but pull them forward, so you're coming out and then back
down.
Starting off with 10-15, do 2-3 sets.
There you have it!
Those were the stretches for Hip Bursitis.
If you have any questions, like Molly, leave them in the comments section.
And if you want to check out some more videos - yeah - got to AskDoctorJo.com, don't forget
to follow us on Facebook and Twitter.
And remember, be safe, have fun, and I hope you feel better soon.