Hip Pain | The Fix
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00:00 If you're having hip pain with walking
00:01 or sitting long hours at a desk,
00:03 today I'm gonna show you a few exercises
00:05 to work on mobility and strengthen your hip
00:07 to help alleviate any pain.
00:08 Hi, I'm Dr. Brett Warner,
00:14 physical therapist at Bespoke Treatments in New York City.
00:17 And today we're gonna go through
00:18 a few exercises for hip pain.
00:20 The hip is a ball and socket joint
00:22 that connects your pelvis to your lower body.
00:25 Its primary role is mobility
00:27 and it moves in six degrees of motion,
00:29 flexion and extension, abduction and adduction,
00:33 internal and external rotation.
00:35 Though it is a fairly stable joint,
00:37 the weight-bearing nature
00:39 and the amount of tendons and soft tissue structures
00:41 that cross it make it a hotspot for irritability.
00:45 Hip pain is often caused
00:46 by mechanical imbalances in the body.
00:48 These lead to altered movement patterns
00:51 that are ultimately less efficient,
00:52 causing fatigue and weakness.
00:54 Today I'm gonna show you a couple exercises
00:57 to improve these imbalances and help relieve hip pain.
01:00 The first exercise is the 90-90 hip switch.
01:04 So what Von's gonna do,
01:04 he's gonna start sitting with one thigh
01:06 straight out in front of him,
01:08 the other straight out to his side,
01:09 so they're at 90 degree angles from each other.
01:12 He's gonna keep both knees bent at 90 degrees
01:15 and just lean forward over that front leg,
01:17 feeling a stretch through the glute in the back.
01:20 He's then gonna turn to the other side,
01:23 pivoting over his feet
01:25 so that he ends up on the other side of his legs,
01:28 again, leaning forward.
01:30 He's gonna repeat this back and forth
01:32 for about 10 to 15 repetitions,
01:34 just to get a nice external rotation stretch on one side,
01:38 internal rotation stretch on the other.
01:40 The second exercise is gonna be
01:43 a half-kneeling hip flexor stretch with a side bend.
01:46 So Von's gonna start on one knee,
01:48 other leg in front of him.
01:49 He's gonna make sure his feet, knee, and hips are in line.
01:53 It's important to start this exercise with a pelvic tuck.
01:56 So he's gonna gently squeeze his abs and glutes,
01:59 tucking his pelvis under him,
02:01 and then lunge forward
02:03 till he feels a stretch in the front of his upper thigh.
02:06 From there, he's gonna take that right arm overhead
02:09 and side bend away from the leg that he's stretching.
02:13 We're just gonna hold this here 30 seconds, three times.
02:17 It's important to keep the chest tall,
02:19 pelvic tucked, and trunk bent,
02:22 just to make sure that you're maximizing
02:24 the anatomical stretch of the muscle.
02:26 The third exercise is going to be a single leg squat.
02:29 So now that we've addressed some mobility impairments,
02:32 we're gonna start looking at strength impairments.
02:34 We often see weakness in the lateral hip musculature,
02:37 specifically the gluteus medius and minimus,
02:40 and studies show that the single leg squat
02:42 is one of the best movements
02:43 for producing high levels
02:45 of gluteus medius muscle activity.
02:47 So Von's gonna start standing on one leg,
02:51 other leg in front with the knee bent.
02:53 He's gonna slowly hinge his hips back
02:56 to sit back into a squat.
02:58 We're making sure that the knee stays in line,
03:01 that that kneecap is not caving inwards from his foot,
03:04 and that his hips stay level and even as he drops lower.
03:08 He's gonna go at a nice controlled pace,
03:11 three seconds down, two seconds up.
03:15 We're gonna repeat that
03:15 for three sets of eight to 12 repetitions.
03:19 The fourth exercise we're gonna go through
03:21 is a staggered stance deadlift.
03:24 This is a great exercise for bridging a standard deadlift
03:27 and a single leg deadlift.
03:29 So Von's gonna start on two feet.
03:31 He's gonna put one foot right behind the other
03:33 and balance up on his toes.
03:36 From there, he's gonna hinge back,
03:37 pushing his hips straight back as far from that foot
03:40 as he can while he lowers the weight to the floor.
03:44 He's keeping his shoulder blades drawn back
03:47 and his abdomen braced as he pulls down.
03:50 As he rises, really squeeze through the glutes
03:54 and press through the floor.
03:56 This is a great movement
03:57 if you don't yet have the balance or control
03:59 for a single leg deadlift,
04:01 or if the high load of a regular deadlift
04:03 is a little bit too much for where your hip pain is at.
04:06 We're gonna repeat this for three sets of eight repetitions.
04:09 Thank you for following along with these exercises.
04:12 These movements will help improve your hip rotational
04:14 and extension mobility and the strength
04:17 in the lateral and posterior aspects of your hip.
04:20 If you're having pain greater than a three to four out of 10
04:22 or swelling, please be sure to consult
04:25 a licensed medical professional
04:26 before attempting these exercises.
04:28 (upbeat music)