♪ Bob and Brad, the two most famous physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Because we are the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Hey Brad, we're gonna talk about
the 10 best hip pain exercises ever created.
- Say no more Bob.
- We're full of braggadocia over here.
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We provide videos, how stay healthy, fit, pain free.
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even on the 4th of July, which we're working today.
Brad and I are the hardest working guys in America today.
And by the way, can I take a second Brad
to thank my two nephews?
I know this is really not a service day,
to some extent, but...
- Right, but it's close.
- Yeah. I want to thank my nephew, Chase Schrupp,
and Gabe Medema, for doing their service to our country.
- Good. Then, then I'll do that the same with mine.
For a Benjamin Howard as well as Spencer Howard
On Ben's in the Army, and Spencer's in the Navy.
As a matter of fact,
the gentleman who's in the Army is in Hawaii.
This kind of flip flop.
- Oh wow.
- Tough duty.
- Yeah, really. And...
- Enjoy.
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please take a second to like us.
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we feel like somebody appreciates us.
- Yeah. And then we're happy.
- All right, let's go ahead and get started.
Brad, we can move this out of the way.
Now again, happy 4th of July.
The first thing you may wanna do,
this is not even one of the exercises.
But especially if you're,
maybe have a little arthritis in the hip, or maybe bursitis,
one thing that tends to really help
is if you use a cane for a while.
- Right? If it's the kind of pain that hurts consistently
when you walk with weight bearing,
the cane's gonna help significantly typically.
- Yeah. And, and it's sometimes, honestly Brad,
I think this helps more than anything else we do.
- Yeah.
- And I'm not saying you're gonna be using the cane
for the rest of your life.
All I'm saying is you're gonna use it just for a while
to calm things down.
- Sure.
- And generally with a cane
you're gonna want to use it on the opposite side.
- Right.
- So if the pain is on here
you're gonna actually use it on this side.
You want the cane set to a length
where if I put my arm forward, like this,
the cane should hit me about on the wrist.
- Right.
- So this one's too short for me you can see.
- Right.
- So you wanna length it to the point
where if I put it forward, it hits me right on the wrist.
- There we go.
- There we go. With good posture.
And now I've got, and when you move the foot forward,
you move the cane forward.
And that's real simple, way use it.
- And you know, when I have people, I don't even tell 'em
I just say, go ahead for a walk with it.
And almost always the cane and the foot moves together
'cause that's a natural...
- You're right.
I usually don't even instruct people because they,
it messes 'em up.
- Exactly.
- They just naturally so, use the cane for a while,
then when it starts to feel better, you can stop.
- Sure.
- All right. First exercise, Brad.
A lot of times, what you know is really good
is just to start getting blood flowing in the hips
in the morning.
- Sure.
- So when you're laying, when you wake up in the morning,
first thing you do,
before you even get outta bed,
is you just bring your feet up like this,
and you're gonna gently rock your hips back and forth
like this.
- [Brad] Right.
- Now if it hurts in one direction,
you know if it hurts this way,
then just work it the other way for a while.
- And then just bring it back, yep,
so he is not even going the other,
- Yep
- one direction.
- Yep, I'm just working in this direction.
- Those are nice gargoyle socks, Bob.
- Yeah. I don't think they're gargoyle, but argyle maybe.
- [Brad] Oh, there we go.
- So, and then eventually you can work all the way here,
but this gets the blood flowing in the morning
before you even get out of bed.
- [Brad] Sure.
- Really a good thing to start with.
You can also do a stretch
where you're stretching the hip into flexion.
Generally what we have found,
if there's a hip problem, quite often, there's tightness.
And if there's tightness, if you can stretch it at all,
any gain you make in motion tends to help decrease the pain.
Are we getting some thumbsies Brad?
- [Brad] Oh yeah.
- How about some heartsies?
- [Brad] No heartsies yet.
We got 11 people on out there.
Oh, there goes another thumb.
- All right.
- [Brad] Gotta get on with the program, Bob.
- All right.
So again, you can do a gentle pressure on, pressure off,
pressure on, pressure off.
Now this should be pain free.
If it hurts, you can bump up against the pain
but I don't want you making things worse.
Pressure on, pressure off.
So that's anteflexion.
Now you can also do it with a chair or a stool.
You can also just put your foot up on like this
and then also pressure on, pressure off.
This is just an easy way to do it throughout the day.
Just find a good high chair or high stool.
For me I need a high one because I'm very tall.
- [Brad] Right.
- But you go ahead and just do that pressure on,
pressure off.
- [Brad] This is something that works nice in a stairwell.
So you can grab onto the handrail
and you have different levels.
- Excellent.
- [Brad] You know, you can use that either step.
- Excellent idea, Brad.
- [Brad] Right.
- All right. The next one, Brad, is a hip flexor stretch.
We're stretching this muscle in the front here.
And I'm gonna grab a pillow.
Now you can do this on the floor.
So, I don't know, are we catching everything?
Are you down there too Brad? Can you see the pillow?
- [Brad] Yeah, you're good.
Yeah, hello from Dusseldorf.
- Hey, how cool is that?
- [Brad] Is it Machaela? I believe is how,
I'm pronouncing it correctly.
- All right.
So now we're we got the pillow underneath the knee here
and what you're gonna do is keep very good posture
and you're gonna stretch forward like this.
This one is a universal stretch
that everyone should be doing Brad.
You know why?
- [Brad] Why?
- You don't know the answer?
Because we sit all day.
And when we sit this gets tightened up.
And that can eventually cause pain.
And it also gives you poor posture
and it pulls on your back and everything.
So you're gonna go ahead
and you're just gonna stretch like this and look at it.
So you can tell I've been doing this, right Brad?
'Cause look how much motion I got, right?
- [Brad] Right, he's got some good flexibility.
- So, but I'm keeping good posture.
I'm not going like this.
I'm stretching it like this.
Now you can also stretch this on a mat like this.
You can put it one foot off like this
and I can bend up like this.
And this really stretches things.
You can also even do press ups like this.
And that stretches the hip a little bit like this too.
- Yeah that works that hip flexor.
- That's stretching the back also.
- Good. Harrison Shin,
he gave us some really nice kind words
about bringing some helpful information to everyone.
- Thank you.
All right, next one Brad. Hip external rotation.
Now this is an easy one
to tell whether or not you're tight.
- Right.
- Because all you have to do,
you're gonna compare your two hips.
You're gonna put one foot or one ankle on your knee.
- Right.
- And you're gonna see how high
or how far down you can push this.
- Right. So if this is up high, well,
and it could go one side to the other.
That's the thing about it.
- That's what you're gonna do.
You're 'gonna compare.
So I put this one, if it's up like this,
this one is tight.
- Right.
- So you're gonna go ahead and work on stretching this.
And what's nice about this one,
I had a lady that had this trouble, Brad.
She was getting severe pain with walking.
- Sure.
- And this is the only thing we had her do.
It took it away.
- Sure.
- It was like a miracle.
- Yep. Sometimes you hit it right on the head.
- You get lucky. Yep.
And, and all she was doing is, I'd say,
throughout day pressure on, pressure off.
- Sure.
- And we like to have you say the words
because that tells you how long to push.
- Right.
- So you say pressure on, pressure off,
pressure on, pressure off.
Again, it gives you, lets you know.
- Yep. You get that cadence going.
- All right.
- This is one I like to do
when I'm putting my socks on in the morning.
I'll go like this.
I'll put my socks on
and I'll give it a couple stretches every day.
- Yeah, that's a good idea.
- Makes it fun.
- Now this one's a little bit less common Brad.
Sometimes you can actually stretch it
in an internal rotation too.
- Sure. Yep.
- You know, you'd have to find a chair
and you go ahead and stretch it this way, like this.
- It is a little awkward.
- Yeah.
I don't like doing that one to be honest with you.
- Yeah, let's...
- Let's skip that one.
- Yeah. Just keep people safe.
- All right.
Let's say now you're having some pain yet,
we, quite often, what is very helpful
is to do some type of massage to the area.
And one way to do that is to use a foam roller.
Now what we have today here is a different one.
This is called the back baller, believe it or not.
And what's nice about this is you can get two rollers here.
And plus you can take this out
and actually use it as a little bit of a foam roller too
if you want to.
But what I'm gonna do today,
is what I like about this is it's narrower.
'Cause when you have a really long foam roller
it's hard to get into the area here
that you want to get into.
So I'm gonna,
let's say you're having trouble with your hip flexor itself.
So you can really target that area
by using a device like this.
- [Brad] Sure.
- So I can roll over onto it like this
and now you can see, I can get right in there Brad.
- Right.
- It's really specific to the area.
- They can't see Bob,
- Oh yeah.
I'm kind of blocking everything out here aren't I.
- Right.
- How about if I go this way.
- Now I can...
- Now you can see, right?
- Yep. So, and that's right where the hip flexor is.
It gets in, you know, deep and that rolls with it.
Nice and freely, so.
- Now quite often too, people have trouble with,
on the side, it can be the IT band.
- Sure.
- And that attaches to the tensor fascia latae.
- Right.
- Muscle up here.
So you wanna massage that area too.
And again, this works well well for that.
- Sure.
- So you can get right into that area
by working right into that.
This is nice and stable for this Brad.
- Right.
- It really works well for that.
- Yeah. And you can see
he's putting a fair amount of weight
through his elbow and his leg
because this gets pretty aggressive
and that's how you're gonna control
how much massage you're gonna do.
- How much pressure you're getting on it.
- Right.
- Again, this is called the back baller.
I'll put a link down below.
They sent us one of these,
we're not getting paid by these people, but you know,
we thought it was kind of a cool device
- Right.
- And we'll give 'em a little shout out.
- Sure.
- All right.
Another way to go ahead,
and this is a device that we just showed just recently.
Sometimes if you take
some of those basically power massagers, self massagers.
This is the NURSAL.
We also showed this in another video
but this is just really nice
because it's very easy to work on the hip.
- Sure.
- When you're working on the,
and you're having trouble with some of the muscles here.
And you can get very aggressive with this thing.
You can go work around the area here.
- This is, I like,
one of the things I like about this is the handle.
It's a nice handle that you can hold comfortably
and you don't have to get tired fingers even holding it.
- One of the reasons Brad,
why I like this one, it was a little less expensive.
- Right.
- I mean, this one was like 35 to $40 depending on,
you know, Amazon that day.
(Brad chuckling)
But I'll put a link down below for that too.
Again, not getting paid by these people
but thought it was a good device.
All right.
You gotta start some strengthening Brad to the hip.
- [Brad] Sure.
- If you're gonna improve things in the hip.
- [Brad] Right.
- Well you wanna show shallow squats.
- [Brad] You want me to do it?
- Yeah. I want you to do it.
- [Brad] Well, I wanted to throw the ball over to you Bob.
- All right you can throw the ball to me.
- [Brad] All right.
- I'll throw it back to you and I'll get Facebook on it.
- There we go.
I'll get it down where it belongs.
Okay.
- [Bob] Oh, there you are.
- Yeah, just playing a little bit.
Okay. So shallow squats.
Shoulders, make sure the feet, shoulder width here.
So don't have your feet together.
Get 'em out wide and don't stand straight up.
Kind of lean back.
- [Bob] Now, Margaret Majoric says
she's having a lot of pain
from her hip to her knee on the outer leg.
So that could be that iliotibial band.
That IT band.
- That IT band, right here.
- [Bob] So it's good to massage that whole area
and stretch it.
- Yep.
- [Bob] We'll show a stretch for that too, before we quit.
- Sure, okay, good.
So I'm gonna do shallow squats here, Bob.
So we're going about down to here.
And when you're doing this, beware that you have to have
either some footwear that grips to the floor
one way or another.
- [Bob] Right, 'cause you'll...
- When you get down to here and your feet slip out,
you'll end up on your bottom side
and then that could be an issue.
So be, make sure you have that.
A nice thing that works good with this,
if you have a piece of furniture, like this,
you can put your hand on it for some control
if you haven't done this before.
Or a cane or something on both sides
can be really helpful early on
when you're just working on these initially.
- [Bob] And they can find even with the sore hip,
you can do shallow squats certainly.
- Sure.
- [Bob] And it's a great way to start,
just gently strengthening the hip.
- Yep.
- [Bob] It's really important
to start adding that strength component
to get rid of the pain.
- Sure. You bet.
- [Bob] Tammy Smith said she just shared our video.
Let him, let us, she wants to let us know
that we are appreciated.
- I wonder where she's from.
Where are you from?
- [Bob] Yeah, Tammy.
You have to let us know where you're from.
- Okay. All right.
- [Bob] All right.
Next one, Brad, just doing,
you 'wanna go over to the mat and do some hip abductors?
- Sure. You know.
- [Bob] This is a really a good one to do too.
- [Brad] And it's a common muscle that weakens.
- [Bob] Right.
This is the one that causes you to waddle
if you're not, if it's not strong enough.
- Yeah, trendelenburg gait where.
- [Bob] Yeah. You see people walking like that.
- You see people kinda do that type of a.
- [Bob] Pain will make you do that too,
but definitely working on the side to get some strength.
- Woo. There goes the cane, Bob.
Okay. So I like to put a pillow under my ribs there
'cause it's a little more comfortable.
And you're gonna work it just like this,
bottom leg bent, so you got a little more stability.
If you see your toe and it's pointed up towards the ceiling
do not do it that way.
That's not proper.
You're gonna be much better off to point your toe like this
and have your foot parallel to the floor
and work it like this.
And you notice I'm not going real fast,
although you could, they're a little more aggressive,
but I go up and down, good control, you know.
And you'll feel it right up in here
that muscle's getting tired.
Should just be muscle fatigue pain.
If you're getting some joint sharp pain
you may not be ready for this yet.
Typically this one doesn't cause any pain.
- [Bob] How would you do an IT band stretch Brad?
- Good point, Bob.
- [Bob] Probably just go right to the edge there.
- Yeah, I'm gonna do it this way with the top leg.
You can do this on a bed, a firm bed would be better.
Most people don't have a table like this
- [Bob] Yeah.
- [Brad] And you're gonna go off the back.
- [Bob] And don't fall off the bed.
And look how he's really stretching that whole band now.
- [Brad] Right through there.
- From the hip all the way to the knee.
- [Brad] There you go.
- So in addition to doing some like foam roller
or you could roll on even a tennis ball.
- [Brad] Yeah.
- Or a lacrosse ball.
- [Brad] Yep.
- We have one right there, Brad.
- That'd be a little aggressive, but you...
- That'd be a little aggressive
but you could maybe do the spots that don't hurt.
- Right.
- Just stretch those, you know, you're gonna roll onto them.
- You could actually do it by hand, I guess.
- Yeah. You could start by hand and then roll onto them.
- I like six inch roller myself.
- You want to grab one?
- Yeah.
- Sure.
- And, but just besides look at the color of this baby.
- Yep.
- This is a nice one.
- So again, if you're getting pain down the side of the hip,
now sometimes arthritis
can just send pain all the way down the hip,
down the leg too.
- Yep.
- So you can't rule that out too
but if it is the IT band, this is a good one to do.
- Right
- Just to stretch it.
- If you use a foam roller on this one
I would suggest you have the soft density.
- Yeah.
- If you get the real hard one
it's gonna be real aggressive.
This one you can push your fingers into.
- Yeah. This is really soft.
- Yep.
- So, all right.
Those are the 10 things that you can try
if you're having hip pain.
Brad and I have been at this for 50 some years combined.
- [Brad] Combined.
- And we are,
these are the things that tend to help our people,
our patients the most.
- Right, exactly.
- So, remember Brad and I can fix just about anything.
- Eh we're working on it, but, oh, nice job Bob.
- That broken heart.
- The broken heart (boom, boom, boom, boom, boom, boom).
- All right. Thanks for watching.