Hey everybody, it's Doctor Jo. Today I'm gonna show you some stretches and exercises for
a Hip Labral Tear. These 2 helped me out with mine, so I hope they can help you out with
yours. Let's get started.
So the first exercises are gonna be a 4-way hip standing up, so you're
just gonna, uh, and then, get over the dogs and. Maybe we need to clear the set. Clear
the set. So now that we have the pups out of the way, we have some room so I won't be
kicking anyone.Make sure you hold on to something sturdy, a sturdy chair, a counter top, just
for some extra balance if you need it. And use a light resistive band to start off with.
So the knot is gonna be where the resistive band is going and you're gonna move it in
the opposite direction. So just starting off, you want to keep your toes forward the whole
time and you're just gonna pull a little bit across your body. Make sure you're controlling
that band. Don't let the band kind of pop back. You want to make that a nice slow controlled
movement the whole time. Just nice across your body pull, but not to pain. Just getting
that stretch and strengthening in there. Just start off with 10, work your way up to 20
- 25. If that becomes easy, then you can get a stronger resistive band. Now you're just
gonna start turning directions. So now the band is behind me and so I'm gonna kick forward.
Some thing, try and keep that leg as straight as you can. Sometimes with this one, people
want to bend their knee a little bit, but keep it straight. Keep the toes forward, and
pull. You don't have to kick up super high, you just have to control that movement and
control the band. So again just start off with 10 - 15, and work your way up to 20 - 25
and then add resistance if you need it. I'm just gonna switch feet now, but normally you'd
just keep on turning around. So this time you're kicking away, but still keeping that
foot forward. And going out, and slowly coming back in. That 10 - 15 and working your way
up. And then the last one with the band standing here is then kicking back. Again, you want
to try and keep that knee locked out and straight. Sometimes people want to bend that way, but
it's keeping the leg straight, keeping the toes forward and just pulling back. And again,
it doesn't have to be a big kick, you don't want to lean forward, you want to keep your
upper body nice and straight. So the next one is gonna be a balancing exercise. So again
using the chair, a sturdy counter top because when you're first doing these, you might be
very off balance. So start off by just holding on with both hands. Stand on one foot, looking
forward, trying to get that balance. If that becomes easy after 30 seconds to a minute,
then you can just hold on with one hand. Same thing, looking straight forward, keeping that
balance. Again if it becomes easy, then maybe just going down to a finger, and then eventually
try and hold on with nothing at all. The hip is a big area of balance in our body, so doing
balancing exercises is really good to help strengthen those smaller hip muscles. So a
lot of time you're gonna feel it in that area right there. Now you're gonna go in to some
bigger movements getting the bigger muscles. So the next one's just gonna be a squat. Put
your feet about shoulder width apart, keep your toes facing forward, keep your weight
even on your feet. You don't want your heels coming up, and you don't want your toes coming
up, you want to keep them fairly flat. Keep your back straight, and stick your bottom
back. And then your chest is gonna come forward just a little bit. So it's kind of down like
this, and then back up. So again, you can watch, I'm sticking my bottom back so my knees
don't come in front of my toes. Now if you feel off balance or if this is really hard,
make sure you put a chair behind you so if you have to sit down, there's something there
for you. Coming down, or you can just hold on right here for a little bit of balance.
Squatting down and coming back up. Then you're gonna go into the lunge movement. So again,
feet about shoulder width apart to start off with. Put one foot in front, one foot in back,
keep the toes forward. A lot of times people want to turn that back foot back, but then
it's changing the muscles you're working. It's still where you want to keep the knee
behind the toes, so you're not coming forward like that when you go down, you want to keep
that knee kind of behind those toes. And then come back up. I like to start off bending
the knee, some people like to keep that back leg straight when you go down. That makes
it a little bit harder. So you probably want to start off using that knee as a target going
down. If you don't feel like you can go all the way down, that's fine. You can place a
little block or a pillow or something to give you a little target so you don't have to go
down quite as far. And then go ahead and switch sides, and then do some on the other side
as well. So the last exercise, you're gonna take a band again. And you can either tie
it around at your thighs, or you can bring it all the way down to your ankles. To start
off, I usually have people tie it around their thighs. It doesn't have to be super tight,
just enough to give you a little bit of resistance. And then you're just gonna do a sideways squat.
Again keeping those toes forward, squat down, see how I get some resistance here, and then
come back up. You can keep going in one direction, go about 5 squats one way, and then squat
down and come back up. But same technique where those knees are staying behind your
toes. So those were your stretches and exercises for a hip labral tear. If you have any questions,
leave them in the comments section. If you'd like to check out some other videos, go to
AskDoctorJo.com Don't forget to like us. And remember, be safe, have fun, and I hope you
feel better soon.