- If you're experiencing hip pain
specifically in the outer part of your hip,
you may be suffering from hip bursitis.
- Fortunately, there are exercises
that we can do to relieve this pain
and we're gonna show you them.
- Yes, three of the top ones to help fix your bursitis.
- Say no more, Mike, let's go to work.
- Okay. (upbeat music)
So, a bursa is a fluid-filled sac.
This is representing it in our model here.
It is much, much smaller than this.
We don't have a small little ball.
But basically, what it's going to be located for this area
is on the greater trochanter
or lateral side of the hip here like this.
And if it gets irritated,
it can get inflamed and cause a lot of pain.
- Yeah, and I think I can add that
we have bursas all throughout our bodies near their joints,
and their job is to lubricate
either a ligament or a tendon, goes over the top of it,
and it keeps the tendon or the ligament
from getting worn out, if you will.
And again, they're filled with a lot of nerve endings
and they can be very sensitive when inflamed.
- So a common muscle or tendon area
that can cause friction on this bursa is called the IT band.
And it typically runs from the lateral knee,
connects into the tensor fascia lata,
which goes up around the lateral hip.
When that gets really tight on people,
it can cause a lot of friction in this area and cause pain.
- Right.
So if you look at the stripes on my pants,
that's exactly where the IT band goes.
Starts at the knee, just below the joint, goes up.
And again, the tensor fascia lata muscle.
Bad boys like that muscle that does connect up here.
So yeah, that is all part of the anatomy.
What do you say, Sam?
We're using you good today.
- Another common cause of hip bursitis
can be femoral anterior glide syndrome,
which basically means your femoral head here
is forward in the socket,
not sitting where it's meant to be.
This puts a lot of excess pressure in the front muscles here
and could put more stress on this bursa as well.
- That's right.
So when that starts to become unstable,
then really we get more irritation to that bursa.
So that's another component of how we're gonna remedy this.
- And we're gonna show you a couple exercises or stretches
to fix both of these problems.
- Say no more. Let's go to work.
- So the first stretch we're gonna show
is gonna work the IT band,
but it's also a hip flexor stretch
and we've shown it in many other videos.
So what you're gonna do
is you're gonna lay down on your back,
bring both knees of your chest to start,
and you're gonna drop one leg off the edge of the mat
and try to bend it to 90 degrees.
So this is stretching my hip flexor now.
But Brad, you wanna talk about
how it integrates the IT band?
- Right. Yeah.
And you can do this off the edge of your bed.
You know, hopefully if your bed is firmer,
it works a little bit better.
But one thing like Mike was talking about,
if your knee has a tendency to pull out to this side,
that's an indication that your IT band is tight
and we wanna make sure that it's stretched out,
and this will get that hip flexor,
try to keep the knee in,
and then we'll show you an exercise
to stretch that IT band as well.
- A couple other points to notice
is keep your leg in a nice straight line with your arm here.
Try to bend your knee as far as you can.
That'll stretch your hip flexor more.
The further down you are to the bed,
the more hip flexor stretch you're gonna get.
If that's too aggressive, you can back up.
Make sure to do both sides
and always reset before switching.
Like that.
- [Brad] Nice work. Nice work.
- Oh this side is tight.
- [Brad] Yeah. Here, I'll help.
- Oh. - Just kidding. Just kidding.
- Now, if you wanna work on femoral anterior glide syndrome,
we're actually gonna do a stretch.
It's kind of a mobilization.
You're gonna need a heavy duty resistance band for this
or a belt like Brad is holding.
Either will work.
You're gonna tie it to something sturdy in your house
that won't move.
Don't do a table. It's probably gonna pull away.
So what I'm gonna do- - Oh, before
we get going, Mike,
I wanna mention if you had a total hip replacement,
you do not want to do this.
This is for a healthy hip or, you know, when it's painful,
no surgeries prior to this.
- Yes. So I'm gonna walk forward, get some tension on this.
First, we're gonna go forward.
I'm gonna leave this leg back
and try to keep my back nice, and neutral, and straight,
and I'm gonna slowly lean forward.
It's gonna have a pulling force posteriorly
trying to get that femoral head back into the socket
where it is meant to be.
If this feels good,
you are doing the exercise
that is meant for you and is correct.
If you don't feel much,
you can try turning sideways
and getting more of a lateral pull as well.
This can sometimes help some people.
If this really isn't working,
then this exercise isn't for you.
- Right. It should not create pain.
If it does, it is not for you.
And thus, just charge it or omit it from your plan.
- And we got one more strategy
that we'll get to in a second here.
- Looks like you're enjoying that, Mike.
- Yes, it's like a bungee jump.
So the last suggestion we have
is to keep soft knees when standing and also walking.
So what I'm saying- - Soft knees?
- a slight bend in the knee.
You do not wanna lock your knee.
When your knees are locked,
you're gonna have more stress on your joints.
When your knees are bent,
the muscles are gonna work like they're supposed to,
taking the stress off of your joints.
This includes ankle, knee, hips, and low back.
So to get some pressure off of the hip if it's inflamed,
you wanna stand with bent knees.
You don't have to stand this far, just a slight bend.
As long as you're not locked out like this.
And walking, what you want to do
is land on your forefoot when you walk, not a heel strike.
Most people heel strike because of raised heels
and modern day-type shoes.
You can buy a different type of shoes
which are zero, or flat, or minimalist.
You don't wanna necessarily start with these right away.
Progress slowly.
This video's not about that,
it's just about forefoot walking to fix your hip pain.
So, when you walk, try to land on your forefoot.
You could pretend
like you have some pins and needles in your heel
or popcorn kernels as Brad likes to talk about
in other videos.
So as you can see, I'm taking shorter strides.
I'm not elongating landing on my heel like this.
It's gonna be a lot less pressure
on that hip joint and make it feel better.
- Right.
Personally, if you walk around your house
on a hard floor without shoes on,
you can clearly feel when you do a heel strike.
You can feel that bone to hard against the hard floor
versus landing on your forefoot.
So it's not tippy-toe walking,
it's just emphasis on the forefoot
taking the stress off of that heel.
Makes a difference.
- Yes. - Not so easy to do
right away.
- No, it takes time and practice,
and it'll feel a little weird at first,
but you'll get used to it after a while.
- Where did you get your hat?
- I was looking at the wrong camera half the time.
Found it on the ground outside.
(Brad laughs)
- All right, so hip bursitis,
we gave you three nice options.
There's chances are that you'll find one or two of 'em
to be the best.
Make sure you use those and continue 'em on a daily basis.
It'll get better with time.
- And let us know what worked for you, what we missed.
If you have bursitis,
what are some common things
that we maybe forgot to include in this video?
So comment down below.
(upbeat music)