♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- All right, hi folks, I'm Bob Schrupp, physical therapist.
- All right, I'm Brad Heineck, physical therapist.
- Yes, we are the most famous physical therapists
on the internet.
- In our own opinion, of course, Bob.
- Variety is the spice of life.
Today, we're going to talk about how to relieve hip pain.
Seven best hip strength
and muscle pliability exercises at home.
Pliability, that's the Tom Brady term.
- Right, that term to get those muscles relaxed,
blood flow through 'em, they're not tight--
- And they work a lot better then
and they don't give you problems as much.
By the way, if you're new to our channel,
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We provide videos on how to stay healthy, fit, pain-free,
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Just go to the giveaway section--
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(Brad laughs)
- Sixty seconds of us.
This is what we're giving away this week,
the Pro-Point by OPTP.
This is great for those muscle knots.
It also can be used for, like, plantar fasciitis,
you can put it down on the floor.
- Right. - Now, you can take it,
it's got a little suction cup, you can take that off
and put it on the floor and just lay on it.
- Right. - Or you can also just,
if you find a smooth surface
you can go ahead and put it up against the wall
and lean up against it.
It's gotta be a smooth wall, though.
- Right, yep.
- All right, Brad, go to work. (laughs)
- Oh, putting the pressure on me!
- Yeah! - Well actually,
we're talking about hip pain.
Often times it can be from an arthritic problem,
but other things too
and it's amazing how things work in the clinic.
All of a sudden we get hit with people with hip problems.
I had two people, well actually,
they're both the same age in 60, 65 years old.
Hip pain, problems with walking,
problems with certain activities,
and so I thought, "We gotta do a video on this."
- Yeah, it's interesting.
I've been having vertigo lately.
Not me! - Oh! (laughs)
- I've been having patients with vertigo,
around like three, four in a row.
- So, we're gonna show pliability
with the six-inch foam roller
to get those muscles around the hips loosened up
and then we're gonna show some strengthening exercises
you can do at home.
They're simple to do and they're very effective.
- Yeah, this muscle pliability, big issue for me,
I mean, I have trouble with my hip
in the front. - Yep.
- I've had, for ten years I've had it,
and I don't think I'd be running yet
if it wouldn't be for doing these--
- Right, right.
- They just really loosen--
- This video's not about you, Bob.
- Well, I thought it's all about me!
(both laugh)
- Well, no actually, it's a good case history,
but we're gonna use a foam roller,
the six-inch one is probably the best,
and make sure if you're gonna get one,
get one that's a soft density, it's not too hard,
the black ones are typically the hard ones.
You probably want a softer one.
- Yeah, 'cause it's, there's a lot of people
that can't tolerate this,
especially if you're just beginning.
- Right.
The red mark on my leg means that's my painful side,
so I should be this way so you can see it.
That's my hip that's got the problem.
With this, you probably, the best three ways are gonna work
is the posterior muscles or glute muscles in the maximus
and the part of the medias,
and use your arm like here, and my foot here,
and you just roll back and forth
and typically that's gonna feel good.
Like right now, this is feeling good.
I can feel those muscles starting to loosen up, oh yes.
And you're gonna work maybe a minute or so here,
and then you're gonna turn to the side.
Now, your hip, greater trochanter is the bony part,
you probably don't wanna roll over the top of that.
- [Bob] That's a really hard bone. (laughs)
- You don't wanna roll and do pliability to a bone.
We wanna do it to the muscle, just above that.
So, that's where I am right now.
It's just right below the belt line, you'll feel it,
and if you want to go past that greater trochanter
and work on the IT band, you can do that
but don't be too aggressive there.
You'll know it 'cause it's not real comfortable.
And then, I'm gonna change this way
so you can see what I'm doing on that painful hip.
I'm gonna work the anterior part,
and this is often times the place
where if you have arthritic pain it'll show up there.
Not necessarily. - [Bob] This is the one,
by far for me, this is the most critical one.
This is the one I make sure I do every morning.
- And then you can see, I've got the roller out to the side.
Notice this is a three-foot one.
You can get 'em, I think they're 16 or 18 inches,
and that works just fine.
They're a little cheaper and they're easier to store.
- [Bob] Or you can buy the three-foot one
and cut it in half, we've done that before too. (laughs)
- And give one to your friend!
- [Bob] Yep, we've done that.
- There we go, and just work all three sides
about a minute or so and that'll get 'em loosened up.
- I actually, a lot of times,
Brad, if we can show a visual here,
so we're rolling right here.
I'll actually roll down to the quads here
just because the quad comes up over the hip
and affects it, so I found that whole area's tight.
- Yup, you might as well take advantage of it.
- Right, while you're doing it, so.
- All right, so now these exercises
are to strengthen the muscles around the hip,
the smaller muscles that control that joint.
They should be pain-free.
If they create pain, particularly sharp pain,
I put the red light on it and hold on that exercise.
- Yeah, because I'm a perfect example of this.
I started doing this first one that you mentioned, Brad,
I'm like, "Well, I'm strong."
So, I took a black band--
- We're using the little band for resistance.
- And generally, the darker the band
the more resistance it is,
and I thought, "Well, I can use a black band."
I started doing some
and I thought it went great the first day
and the next day I couldn't get to sleep
because my hip hurt so bad.
- Yep, overdid it.
- I overdid it. - Right, so,
so repetition's 10 to 15.
I would start out with on the 10 side
I'll, well, we'll talk about that.
- On the 10 side probably without a band, firstly.
- Right, well, this first one is a little different
'cause if we're laying here we call it the clam shell
and we're just, go like this,
which you can start without a band
and just do range of motion,
and if you have pain for your range of motion
then to get resistance you could just put your hands here
and hold it and see how it calibrates it.
- [Bob] See, I did the clam shell on my side.
Well, that's coming up next, Bob.
- [Bob] Oh, it is, I'm sorry. - Yeah, oh yeah!
And this is for Mary, she's our,
the person I was working with.
I hope she doesn't mind I mentioned her name.
- [Bob] Well, it's on camera, man.
- Well, I know, but we're, you know,
trying to maintain confidentiality here.
- [Bob] Sorry. - I don't think she cares.
She was excited to have a video for this I think.
So, put the loop band around.
If you don't have a loop band
and you just have the straight band
you can try knotting it or hold it
but then you're just gonna work it like this.
Now, in her case actually, she can go so wide
and then at a certain point the painful hip became painful
and it started creating sharp pain,
so I said, "Just go in a pain-free range.
"When you hit that point of pain,
"bump into it and come back."
So pain-free range.
With the idea that over time it'll get wider and wider
she will regain full range pain-free.
The second option is the clam shell lean on the side
which Bob was referring to.
I've got the band here.
Now, the painful hip, the one you wanna get stronger,
is on the top 'cause now I'm only working one side.
Now, this is the one that you can definitely start
without the band. - [Bob] Yeah, yeah,
'cause you're going against gravity.
These are not real big muscles.
- [Bob] Sometimes like the pure farmers and stuff,
the ones that do some external rotation.
The glutes are big muscles, and they can handle it,
but some of the smaller muscles can't handle
too much to start off with,
so you really wanna be careful with this.
- And again, pain-free, if you get way up here
and you feel that joint starting to be painful,
don't go so high.
Get in that pain-free range. - So, you're recommending
10 to 15 reps, Brad,
but also I probably wouldn't do it
more than one day in a row.
You know, I would proably go,
and that's what the other mistake made.
I did a couple days in a row.
- 'Cause I can feel it right in those little,
what is that little muscle called?
- The ephormous? - No, that other one.
A quad, a, it's shaped like a --
- A square, yeah! (laughs) - A square, yeah.
- It's one of those little muscles
our therapy should remember but we're too old
to remember some of the things.
Okay, now oh, the next thing!
This is even-- - That's not gamele, is it?
- Pardon? - Gamele?
- Oh, I think the gamele is in there.
It's not the one I was thinking of though.
Now we're gonna work the hip abductor.
Stay in the sideline where you did the clam shell.
Now, this one for sure,
I would start without the band
and the bottom leg is bent like this with the knee flexed.
Nice to have a pillow, I'm gonna use my hand.
This leg'll stay straight, your toe is gonna stay pointed
straightforward, not like this.
Oh, Bob!
Thank you!
He cares about me. (Bob laughs)
- Now, we're gonna go up like this in a good, smooth motion.
Again, not like this, but like this.
- [Bob] And you can see that just gravity alone
is gonna make you work pretty well,
especially if you have a longer leg like me
then you've got a lot of leg to bring up.
- Right.
And you can use this as you get better
and boy, that really, you know,
if I did 10 of these right now
I can feel that hip abductor working.
- [Bob] You may be sore.
- Yeah, that's the next phase.
So, those are three laying down.
I do have, we're gonna keep,
now, standing up, you're gonna
jump into the band much quicker, typically most people.
Now, when you put the band on around your legs,
there's a little trick.
You do a figure eight.
So, I'm gonna put it on here, I'm gonna twist it,
and the reason you do that is if you don't,
it could fall down. - It'll slide down.
- 'Cause typically, you wanna start above your knees,
and as you get stronger, you move it down
closer to your ankles and it adds resistance
by quite a bit, actually.
So, the first thing we're gonna do is hip flexion.
You can do it like this, again, here's my sore hip.
- And you surely may want to hold onto a countertop
or a chair while you're doing these.
- Exactly, or a cane, or in our case--
- The Booyah Stik. - We'll probably use
the Booyah Stik. - Yep.
- Whatever helps you maintain balance.
Now, you can do hip flexion straight leg
or you can do it like this.
Again, 10 of those and then we're gonna go
out to the side like this,
10 of those, now again, if it's too easy,
I'll show you, we're just gonna slide this down
to the ankles or it can go just below the knees.
Now this is quite a bit harder than above my knees.
And I have been able to do it with both legs,
unless it's painful to put all your weight
on that painful hip. - Now also, again,
you wanna have the toes pointed straight forward
when you're doing these, you don't wanna go out like that.
- Not like this.
- And it's not the worst thing to have a friend nearby
with a Booyah Stik, and if he does it wrong,
you whack him-- - Bob, why Bob!
Why, this is what I have to put up with! (laughs)
And then lastly, but not leastly, is hip extension,
and this is where it's nice
to have something to hold onto taller, like the Stik,
is to do this extension. - Keep, stay in good posture.
- Yep, so you don't do this
and we call that cheating or compensation
and then 10 or 15 of these.
- By the way, is leastly a word?
"Lastly, but not leastly?"
Last, but not least?
- We've got hip majors out that are viewing,
and they're gonna comment
to tell us. - English majors!
- English majors. - Yeah, they'll--
- What did I say?
- You said hip majors. - Hip,
maybe we got some of those too.
Maybe even a minor. (laughs) - Sorry to interrupt ya, Brad.
- All right, we gotta get going, Bob,
we've got people to see.
- All right, thanks everyone for watching.
- Goodbye Mary!
(upbeat jingle)