This video, I'm going to show you how to fix outer hip pain
for good. Stay tuned.
Hey, everyone. Dr. Rowe coming to you from SpineCare in
Saint Joseph, Michigan. In this video, we're going to go over a
step-by-step guide that can give quick and long-lasting
pain relief for outer hip pain and to keep it simple, we're
going to focus on the main instigator which is tightness
and weakness in the glutes but we're also going to target key
supporting players that promote pelvic and hip stability. All
three parts work just a little bit differently but they're
meant to work together. So, if you want the best results, go
all three parts. As a bonus, all of the exercises can be
done at home require no special equipment and you may find get
quick outer hip pain relief even within 30 seconds. So,
let's get started and fix that hip pain for good right now. In
the first part, we're going to focus on warming up the
muscles. That's bringing some good blood flow in to improve
circulation, increase flexibility, and hopefully get
some quick pain relief. This one is known as the horse
stance or the sumo squat. It's a perfect exercise that you
can do throughout the day anytime that you feel outer hip
pain starting to build or just as a means to help prevent it
so to get into position you're going to take a wide stance
like this you want your feet wider than your hips keep going
out until you feel a really good stretch in the inner part
of the leg the thigh right here but also into the hips don't go
to the point of pain stop right before that point what we're
going to do next is now take our feet and then angle them
outward like this I like to go roughly about 45degrees. That
will put the hip into external rotation and you should really
start to feel a a pretty good stretch starting to form in
that area. So once you feel that, you're then going to put
all of your body weight onto your heels and then we're going
to tighten our core for a little bit more support for the
spine. To keep our back straight during this exercise,
take your hands, put them together like this kind of like
a prayer position and press them inward. We don't want to
round our back or tilt forward like this too much. Keep it
straight and neutral. The movement from here very very
easy. With our body weight onto our heels, we're just going to
squat downward by bending our knees and taking our bottom
downward towards the floor. As a note too, look downward
towards your legs and your knees. You want your legs and
your knees tracking in a nice straight line with your toes.
So, if you notice that they're kind of buckling in like this,
really focus on bringing them back into line with your feet
but keep going down to the point where you feel a ton of
muscles start to fire. You really want to focus on the
glutes right here, the buttocks, and also around the
outer part of the hip. Keep going down until you feel a
really good activation of those muscles but not causing any
pain or discomfort. Stop right before that point. Once you get
that point, we're going to hold this one comfortably for about
three to five seconds and then you're just going to come back
up just like this. On the next repetition, I try to go out
just a little bit more with it. Really challenge yourself to
get a nice wide stance. It will make it more challenging.
You'll also get more pain-free range of motion. So, I just
keep doing this over and over again for about 10 to 15
repetitions and afterwards, if you do feel like you have just
a little bit more energy, you can always throw in another set
or two. So, after we're done warming up the muscles, we're
going to move on to the most important part which is
strengthening. So, definitely don't skip this. This first
exercise is called the TFL glute raise. It's going to
target 2 main instigators of outer hip pain which are tight
and weak glutes which make up the buttocks and the tensor
fascia latae, or TFL, muscle right here on the front part of the
leg, on the front part of the hips. so to get into position
we're going to lie on our side in bed or on a floor with the
painful side upward towards the ceiling support your head with
your hand just like this I like to have my body in a nice
straight line to begin with my knees are going to go bent at
90° slowly bring your knees upward towards your chin until
you feel a really good stretch forming in the glutes. Once you
feel that, you're going to take your top leg right here and
then just straighten your knee out as much as possible keeping
this top leg in a nice straight line with this bottom leg. What
I'm going to do from there is take my foot and turn it inward
as much as possible. This will really intensify a stretch on
the outer part of that hip. So, really focus on feeling that.
Once you feel that, you're then going to raise your foot, your
heel upward toward a ceiling as much as you can. You're going
to feel a deep activation of the glute muscles and across
that outer hip. You want to hold this one comfortably for
three to five seconds and then you're just going to relax it.
We're now going to go through different positions to target
that TFL and the glute just a little bit differently. So,
this time around, I'm going to turn my foot inward as much as
I can, raise my leg up but now, do a kicking motion where I'm
bringing my leg in front of me. The more that you go forward,
the more that you're going to feel that tensor fascia on the
front part of the leg right here start to fire really focus
on feeling that three to five second hold you're just
going to come back down and relax now let's target the
glutes a little bit more by doing a similar motion but this
time around we're going to kick backwards so take that back as
much as you can and you should really feel it into the
buttocks hold this for 3 to 5 seconds you're just going to
relax and then you want to repeat this whole cycle going
in those three motions for three to five complete
repetition and with each repetition, try to build into
it just a little bit more and to make this one more
challenging, you can always throw in more repetitions. This
next strengthening exercise is going to focus on the quadratus
lumborum or the QL muscle. The QL in the glutes work together
to stabilize the pelvis including keeping your hips
level. So, you can imagine if you have tightness or weakness
off to one side, you can get a lot of issues including uneven
hips that lead to strain and pain on the outer part of that
hip. So, here's a really easy exercise that you can do
throughout the day to help fix that. It's called the QL hip
hiker. It's easily done at the edge of a stair. So, start off
by stepping up on that stair with your non-painful side. The
painful side's foot and leg are going to be off to the side.
The movement is really easy. What you're going to do is take
your hand, put it right on the painful side's hip and now,
what you're going to do is lift or hike that hip upward towards
the ceiling. It's really important that we move through
the pelvis through the hip with this one. We're not trying to
bend away from it to get it to more or less hike up. So, the
more that you go up with the hip, the more that you're going
to feel a lot of muscles start to fire but you really want to
concentrate on feeling it in the location of the QL which is
right below the ribs right here off to the side of the lower
back into the top of the pelvis. Hold this position
right here for about five seconds and what you're going
to do is now slowly lower your foot downward. Kinda like
fighting your body weight. It just hits the muscles a little
bit differently. You're going to relax and then you're going
to repeat this one 10 to 15 times and with each repetition,
challenge yourself to build into it just a little bit more
and I do recommend for good measure to switch to the other
side too just to keep everything in balance but
again, this is something that you can do throughout the day
that will really help strengthen those muscles and
may really quiz fix that outer hip pain. So, after we're done
with the strengthening exercises, we need to focus on
stretching. Stretching will help keep the muscles loose
while also helping to avoid soreness. This one is called
the 90-90 QL stretch. It's an all for one that will pretty
much target all of the muscles that we worked on throughout
this video. So, we're going to start off on a floor. Whatever
side that you're having outer hip pain. Let's say it's my
left side. That's going to be our back side. So, our front
leg is going to go straight out in front of us, knee bent at 90
degrees. Our back leg is going to go directly off to the side,
knee also bent at 90 degrees, thus the 90-90 stretch.
With this back hip, we want to drive it into the floor as much
as we can and hold that position during this exercise.
It'll help target the hip just a little bit more. So the first
movement is pretty easy. We're going to keep our back straight
and then pivot forward through our waist lowering our chest
downward towards the floor. The more that you go down, the more
that you're going to feel a deep stretch form over a lot of
muscles including on the front part here into the glutes and
the piriformis. On the backside, you're going to
really feel it on the inner part of your leg working its
way into the hip. Hold this one comfortably for 20 to 30
seconds. You're going to come back up, take a breather, and
then repeat this one three to five times and with each
repetition, build into it just a little bit more. We're going
to take this one to the next level by now focusing on the
quadratus lumbar muscle. So again, side that you're having
pain in this case is my left what I'm going to do is reach
towards the opposite direction so I'm reaching towards my
right kind of like rotating my body reaching away towards the
right while also keeping that hip press down towards the
floor as much as we can when you do this you're going to
feel a really deep stretch forming at the bottom part of
the ribs working its way into the lower back and then down
into the pelvis you really want to focus on feeling that
once you feel that we're going to intensify the stretch by now
rotating and turning our chest downward towards the floor.
This will really cause a deep stretch and it usually feels
really really good. I like to hold this one for about 20 to
30 seconds. I just relax and then I repeat this one three to
five times. With each repetition, build into it just
a little bit more. Afterwards, I like to change the positions
of my legs to make sure that I'm also focusing on both sides
to keep everything in balance. If the exercises help, please
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can. Thanks for watching.