♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi folks.
I am Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Okay and we are the most famous physical therapists
on the internet.
- In our opinion of course Bob.
- Today we are gonna talk about
exercising with a painful hip with equipment.
Well, I also did it without equipment, so.
- Sure.
- We don't want you to perform any of these exercises
if they cause increased pain in the hip.
- Right.
- That's the number one indicator
that you shouldn't be doing it yet.
- If you had a hip replacement,
then you need to just talk to your doctor
and find out when you can start doing exercises,
and what type.
- Good point Brad.
- Or to the therapist that's working with you.
- A small amount of discomfort is okay, you know.
And obviously some soreness after the exercise is okay,
but pain after the exercise is not okay, so.
- Right.
- All right, lets talk about the first one here.
It's a stationary bicycle.
Great way to start getting some movement in the hip.
Especially if you are able to go all the way around.
Sometimes people only can go halfway.
- Yeah, but it's fine.
You can just go back and forth,
and that's a good way to get it moving.
- And a recumbent bike works really nice
'cause it gives you good support for your back
and works all quite well.
So, they have those type now for stationary bikes too right?
Well, I guess they've always had those.
- Yeah, you can sit back easier and safer.
Some people,
they have balance problems on this regular stationary bike
and getting on and off one can be challenging.
- Yeah, actually I just had a friend
who had a knee replacement,
and that was the big thing.
He had trouble getting onto the bike and so,
all right.
Number two, walking in a swimming pool.
So you know, you get some buoyancy from the pool,
but you also get some resistance from the pool, so.
- Boy, that can be a really big bonus
if you like water and you have a place to do it.
- Yeah, then that's the downside of it.
(chuckles) Trying to find a place.
But we'd recommend also
that you do some sidestepping in the pool too.
- Yes, yeah.
- Yeah, not just, right.
- Work those legs. - Work the hip abductors.
- Do some marching. - Yeah, marching.
- Yeah, there you saw it, good.
- I mean, ideally you join a class, you know.
And they go over all of that.
All right, number four, elliptical.
Especially recumbent elliptical.
And we like the Teeter.
Mike is gonna put up a picture of the Teeter.
We've done videos on this thing in the past.
It's really well made.
- Yes.
- For the price range.
Wouldn't you say Brad?
- Yeah.
- And so, we'll put a link below so you can check it out.
- Good seat.
It's very quiet.
- Oh yeah, it's whisper quiet.
Good point, I kind of forgot that.
So like if you are watching TV,
while you are working out. - (laughs) Right, yeah.
Or you know, if you wanna talk to a family member,
your wife, you know,
then you wish maybe you had a loud one. (laughs)
- Even when I play music sometimes I like,
"Ah, I didn't put it up loud enough."
'Cause like, the screaming was so loud.
All right.
Next one is, walking on a treadmill.
So, you know, if you have a little unsteadiness
hold onto the sides,
but walking is a great form of movement
without too much stress on the hip.
- Sure, yeah.
- So,
next one,
lateral steps with Bob and Brad bands.
Now, without equipment we showed you just, you know,
doing steps like this as a start,
but eventually, if you wanna get a little more advanced,
you can take some bands.
And we like these bands because they are wider,
and so they are more comfortable
and they don't fold up on you, you know?
If you already have the latex loop bands,
they work but--
- Yeah, but they all work.
- They roll up and they become pretty irritating and--
- (chuckles) Yeah.
I still have one at home actually that I use
and it rolls up on me every time, so yeah.
Is it kind of like, you can't touch this down. (hums)
(Brad laughs)
I mean, put your hands on the hips like this.
- Bob, I wouldn't want to touch it.
(Bob laughs) You go back and forth.
You know, if you need a cane or a countertop
to steady yourself if you feel unsteady,
absolutely do that for sure.
- Yeah, and now again, this is advanced.
This isn't,
you know, you wouldn't start off with these.
- Right, yeah.
- And then the same with these.
Well, how do you do gluteal pumps.
Now, you wouldn't start off with these,
but you can do these in a quad position like this,
or you can lie flat on your stomach, so.
But here I'm gonna get some extra resistance
when I have the band in place.
That works the glutes I'll tell you man.
- And you would not be able to do this with a latex
or that rubber.
- Oh yeah, it would roll right off.
- They roll up and they do not work at all--
- Yeah, this is where,
these are nice.
So I'll show you also,
it could be like this and you go like that also. (grunts)
- [Brad] Yeah.
Well, you are grunting Bob.
What's going on?
- Wow, I'm old.
- (laughs) You actually go up on your own quad.
I'm gonna throw on,
you can just do like the fire hydrant.
- Oh yeah.
Excellent.
- Straight out to the side. - Yeah, hip abduction.
- Yeah.
Now, the one way you can vary the resistance with these
is simply move the band up towards your hip.
- Yeah, and it'll be a little bit less resistance.
- And it becomes easier.
More towards your knees,
more difficult. - It's all physics.
- Yeah, it's all just a matter of leverage.
So that's a nice benefit.
- Yeah, I'll tell you,
we always wanna strengthen the buttock muscles,
especially the gluteus maximus,
'cause it helps stabilize the hip
and keep the ball in the socket.
And so you are gonna have less problems
if you do it that way.
- Did we have the standing one?
- Well, yeah you could,
oh yeah, you can do that too.
- Yeah, that, you know.
- Oh, it was lateral steps with the band in place.
- Oh, that's right.
Actually, yeah. - Kind of do the same thing.
- This is actually, this is probably better.
- More functional.
Right, you know, so.
- Bob, my hips are starting to get tired.
- All right, we are gonna show you the FitGlide.
The reason we like this device is because
it's so lightweight.
So like, you don't have to worry about,
well, I'm gonna do it on the bed bed.
- [Brad] You are? Okay. - Yeah.
'Cause I wanna move the hip.
If you want the hip movement, you wanna do it--
- [Brad] Oh, at super angle?
- Yeah. - [Brad] Oh, sure, sure, sure.
- But you can see I can grab this one finger solo,
you know, if you are a little bit on the elderly side,
and don't wanna be carrying something heavy, you can--
- Well, I'm not elderly and I still like it light. (laughs)
- Yeah. (laughs)
So you can lie down in bed,
and you can do this with your shoes on,
or you can do it with a towel underneath it
if you are gonna do it for a long time,
'cause it could be
a little bit hard on your heels otherwise.
But this is--
- That's how much callus you have. (laughs)
- This is a great way to get the hip moving,
without a lot of stress on it.
- Right, yeah.
- So it's something you can do in bed
before you even get out of bed.
Wake up those hips.
- Yeah, but you know, don't sleep with it.
It's gonna be uncomfortable.
- (laughs) Yeah.
So, it also works for,
you know, on the lows.
if you wanna get mostly the knees,
you don't hit the hips as much.
- Yeah but, you know, this is just--
- You are getting a little hip movement but not much.
- So if you were to want it for that,
you could use it for both and you don't,
you are getting knees, hips, and the whole works.
- We get a lot of people
who buy these for a knee replacement.
And Brad's gonna demonstrate the last one.
Basically you can do some strengthening with the bands,
exercise bands.
And these band kits almost all come with a cuff
that you can put around your ankle.
- So, this is just Velcro.
I've already put it on there,
and you simply connect. (buckle clicks)
- Grab the Booyah stick if you wanna do some balance.
And this is a nice one
because it works on your balance and your strength.
But you can work the hip in all directions.
- Good 10, 15 repetitions.
This is good. - Your own flection there.
- You may not kick real high to start with,
just work baby runs.
So you go that way
up to the side. - Abduction.
- Don't do this with your body.
Keep your upper trunk stable and upright.
- And the final one.
- The extension.
- I guess you could do adduction too.
You could go across if you are a soccer player.
- Yeah.
This one is probably,
is the least important of the three.
- Yeah, it would probably be one that might even hurt
if you did that one.
- If you had a hip replacement you'd just, for sure,
you don't wanna do that one. - You don't wanna do that.
So there they are.
Give these a try,
or figure out which ones you like and give that a try.
This video is a part of a series of videos on hip pain.
If you wanna see the full series,
go to bobandbrad.com
go to the program section,
look for the hip pain series,
and check it out.
We got, I don't know, 30 videos there,
and watch the ones that pertain to you.
- Right.
And they have a PDF printout of a summary of the video
with the exercises on there.
So you can just print that out and use it for a reference.
It makes it very convenient.
We don't ask for anything,
no email,
no charge.
We are just happy to help you out.
- Yeah, that's our gift to you.
- There you go.
(upbeat music)