Top 4 Exercises & Stretches That Actually Give You Hip Pain Relief
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- เผยแพร่เมื่อ 2 ส.ค. 2024
- These exercises and stretches are designed to address the root of most hip problems. That means you’ll likely get some short-term relief, as well as begin to work on getting long-term relief.
You can learn more about how the majority of hip problems share the same root problem in this video:
⚡️How To Easily Correct The Root Cause Of Most Hip Problems • How To Easily Correct ...
The stretches involve some muscle contractions because it’s important to use the right muscles consistently with everything you do to find hip pain relief. If you use the wrong muscles, OR stretch the wrong muscles, then you could make your hip problem worse in the long run.
There could be many causes for the hip pain that you’re looking to find relief for. We have many videos in our channel that teach you about specific hip pain problems and how to treat them naturally.
Learn more about your specific hip problem:
👉 Hip Bursitis Help • Hip Bursitis Help
👉 IT Band Syndrome Help • IT Band Syndrome Pain ...
👉 Hip Arthritis Help • Hip Arthritis Help
👉 Hip Pain Help • Hip Pain Help
00:00 Top 4 Exercises & Stretches That Actually Give You Hip Pain Relief
00:52 Bent Knee Fall Outs
03:40 Glute Sets
06:04 Resisted Hip Extensions
09:40 Bridges
#elpasomanualphysicaltherapy #drdavidmiddaugh
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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.
I had this hip problem for about three years now, been going to chiropractor, physiotherapist, osteopathic and no relief instead it got progressively worst. Now I know that I have being doing a series of wrong stretches/excercises. I have started to do your exercises about a week now and I can feel a change. I am very hopeful that my mobility will recover. Thanks a million Dr. D. God Bless you for check for those if us who are
suffering with these ailments. ❤
Your videos are superb. A person can feel safe using the exercises because you explain and demonstrate so thoroughly. Thank you.
Thank you so much. I’ve been having this problem for almost six months now. And I feel much better after these exercises and I’ve started using my whole body vibration. ❤
I have been searching for something like this for almost 4 years! In 2018, I had an injury to my "glute". and .for SIX MONTHS..i couldn't walk, sit, stand, or laydown. This was thee most painful thing I have been through in my LIFE. NO position was comfortable..it was PAIN 24/7. After a six months I finally got in for an MRI and it was determined i had bursitis and was told either injections or physio. I opted for physio. After a few months of physio (mainly working on pelvic therapy...because my muscles in my whole pelvic, glute, hip area were totally messed up by this point) I began to feel relief. I got the bright idea to try a stationary bike, as I still could barely walk....well, lemme tell ya...that was 100x worse than what I was feeling before. For 3 days I couldn't move...the pain was horrible. Anyways, long story short...I've been doing good on and off for a few years now, but the mild ache and discomfort NEVER goes away. I'm TERRIFIED to do anything as I NEVER EVER EVER want to feel that way again. I've started mild walking, but have to be EXTREMELY careful. Like you explained in your videos, you don't feel it during your exercise...it's after. I've learned...BABY STEPS for me. My mind feels like running a marathon....but my body...NOPE. Unfortunately, were I live, we are limited to the medical help we can get...so, youtube has become my help. I now have chronic back and neck pain, I'm blaming on my hip issues as it has never been correctly dealt with. I wish we had someone as informative as you nearby. Thank you for your EXPLANATIONS....I've never had it explained. It was just 'you have bursitis, go to physio". No one has ever given me hip exercises or stretches. No one ever explained the types of hip issues, the way the muscles connect....SOOO informative! Thank you from the bottom of my heart for taking the time to share this information :) :) :)
I've only watched a couple of your videos, and tried several of the stretches/exercises and wow...I can already feel relief in my hip. Only issue is, now I have pain in my back...compensation I'm guessing. I will for sure be scrolling through your channel to find more info on that!!!!
I just found your channel today and it has given me so much hope already!
Thank you so much!
So very helpful! Especially like the prompts on the stretches to ensure the correct muscles are firing, the tip of moving feet outwards during bridge for targeting the glutes, and the small degree of the bridge- not exaggerated. I’ll incorporate these into my everyday routine. Thank you!
You're welcome Laurie!!! The details matter A LOT!!! Otherwise you'll miss using the right muscles and potentially make your problem worse.
Great exercises! Thank you Dr. David.
Been following you for a while. "It makes sense ". Thank you for all the knowledge.
This is great!
Thank you- I do feel some relief- I will keep on
Brilliant thanks. Im gonna do these every day.
So so good advice. Tq. Esther from Malaysia
Thank you very much for these wonderful exercises ❤
I love that you are doing this. Wellness is the key to making the world a better place.
This seemed very helpful; anxious to start trying them. Thank you. Pat
Thank you. I came here from another video of yours, where you recommended the playlist to me. It definitely has a bonus effect on top of the excercises I’m doing right at the moment. Thank you for this incredible resource
This works👍
Thank you for all your advice and especially what exercises to avoid that strengthen your back....but to concentrate on core muscles
So good to hear other physicians believe in the power of natural healing.
You are an amazing teacher and your exercises have helps my arthritic hip with pain relief. I had been doing lots of glut exercises but yours are the best, gentle but focused and the cue to not engage quads very important.
Morning 😊Thank you so much for your videos. I am finding them really helpful. I have arthritis in my right hip. Have a good day. Val
I've suffered from limited hip range of motion and corresponding pain for years. I've save many of you videos and in three days I'm walking mor normally with much less discomfort.
So helpful and encouraging as always!
Thank you jazzispirit!!! We're glad that this is helpful for you!
This is brilliant. I have being doing a series of theses exercises for just a few days for my hip osteoarthritis and I already feel better. Gratitude….
Thanks so much Doc! This makes so much sense, because my right hip pain seemed to start as my old derrière started to sag in the past few years!😄 As soon as I watched this video the other day I started doing these. Next day I felt really sore, just like after a good gym workout! So I know with time and repetition they will help. I’m near Pittsburgh PA, but if I lived near your area, I would sure be a patient of yours! Love your videos.❤
Thank you for these tips. They have really helped me. In doing the bridge exercise I like to alternate taking one foot off the floor, then the other. This increases the resistance and give me a better glute workout.
Thanks for a very useful video
You're welcome Stormcat!!!
Thank You!
Hi NanaNana, you're welcome! 🧡
Thanks!
Hey Mswix! Thank you so much for your support. We appreciate you being part of our community!
Best exercises ever!! Thank you!
Thank you Karen!!!
Thank you!! I hurt my hip 10 months ago moving heavy furniture. I tried many other remedies but they didn’t work for very long or only made my hip hurt more. These exercises and tips are the only thing that got me on the road to recovery. I was beginning to think it was a permanent condition. Can’t thank you enough. Dr. 💕
New subscriber here and must tell you I love your channel and your approach. SO informative and inclusive of all fitness/mobility/ flexibility ranges. No nonsense, straightforward instructions. Thank you so much, much appreciated 👍
Hey Caroline! Welcome to our channel! We're glad that you enjoy our approach! Most importantly we hope that you can become healthier as a result of implementing it! Cheers to great health!!! 🙌
You really are a God send for my arthritis
Thank you Dorris!
Yeah, I do feel better after the bridge & glute tightening. Thanks Dr.
YAYYYYYYY!!!!!!
This is fantastic to hear Raji!!!!
Thank you for updating us on your success!!!!
So helpful and easy. Trying to fire just gluten is awareness of each muscles effectiveness. Thank you.
Thanks
You are very welcome Warren! We appreciate your support!
Thank you your exercises are great - my challenge will be to do regularly
Hey Vonnie, this is definitely the hardest part of recovery! Remembering to do these exercises can be tough! We would love to hear an update in the future!
Hi Dr. David, I was recently diagnosed with a right hip labrum tear from a dye contrast MRI. I’m in a lot of pain and it gets worse at night. My PT doesn’t start for a month. After starting to try your exercises, I found that I definitely have weak glutes! My right glute seems to be weaker. How do you get the weaker side to catch up? Just keep working both sides? Looking forward to healing and finding relief using your exercises!
This is really helping my hip pain. Thank you so much!!! Its kind of unbelievable. Cause i was in a LOT of pain. My doctor said i had a moderate amount of arthritis in my hip after xray. He said i may or may not need surgery down the line. I want to NOT have surgery please 😊!! This is really kind of amazing 🎉
Hi David your exercises r very helpful. So if u have a spur on the hip ,I guess it is the same exercises.
I have been having pain in my left hip groin area went to the hosptial they did an xray told me i had no fracture and just to something for pain it was not helping me much I found your videos and it is helping me but honestly do not know what i have.
This man is excellent
Thanks for your kind words! 🙌
Hi Dr David, I have bulges on my lower discs. Its getting difficult to walk at times. Can anything be done?
How long would I do these exercises before I expect improvement?
What's your take on heel lifts for a single bone-on-bone osteoarthritic hip joint? The affected leg is about 9 mm shorter than the other normal functioning leg. Over the last 12 months I have settled for a 6 mm heel lift.
I first noted your videos on muscle imbalance about 2 months ago.
Symptoms affecting movement began about 6 years ago although the course of cartilage thinning would have started 30 years of more ago. Being forced to cease all running about 6 months ago I am still resisting hip joint replacement.
Can you recommend safe core exercises to do with hip osteoarthritis? Is side plank with knee down and on elbow ok?
Thanks for sharing your knowledge. I have been doing some of your suggested exercises for arthritis in my right hip for a couple of weeks now and I must confirm, it works. Thanks.
WOOOOHOOOOO!!!!!!
This is fantastic to hear Frank!!!!
Thank you for updating us on your success!!!!
@@epmanualphysicaltherapy You're welcome.
that's very good to hear! I have arthritis in my right hip....started doing this tonight. how many times in a week should you do these?
@@carolynbornhoft23 Hi Carolyn. This is a daily exercise, preferably just before going to bed and when you get up in the morning. The secret is also that you must not do more than your body can handle as that will cause a lot of pain in your body. Start with a small amount i.e. five of each exercise if you can manage it, and do it for at least two weeks. You can increase it with no more than five if you can manage that. It is important to do exactly the same amount for all exercises so that all the muscles get the same amount of training. You do not have to exceed ten of each exercise as that is enough to strengthen your muscles for your daily movements. If there is one or more exercises that causes a lot of pain while doing it, decrease the amount overall until you can handle it. Good luck.
My hip is in a lot of pain. Should I ice and rest? When I did the bent knee fall out my pain increased. Should I reduce the reps and the range?
Fifth day doing these suggestions and I have not cried once, and am hopeful moving forward. Question: When I stand I can't activate my left glute at all. Okay when sitting and flat on the floor. Why is this? Thank you for this video and many others.
Thankyou so much for these exercises. I have tendonitis and bursitis in my right hip which is not improving so having tried them today
I will definitely continue as they feel like they are the right exercises for me.
Thankyou for showing these.
YAYYYYYYY!!!!!! WOOOHOOOO
This is fantastic to hear Jan!!!!
Thank you for updating us on your success!!!!
❤️🇦🇺
Thank you so much for these exercises. I'm 79. My glutes have been in bad shape since I hurt my back in 2005. Had left hip replacement in 2020 so now in 2023 my right hip became painful due to weak glutes. Will folliw you and do your exercises until my glutes get toned, then my quads and hamstrings.
Hi Lorea, You are very welcome!🧡 We are so sorry to hear about the injury that you incurred in your back in 2005 and that you have been suffering from a painful right hip more recently. It may be that the left hip replacement along with bad back and weak glutes contributed to the pain you are having now. It is awesome to see your initiative to get better! You got this!🎉
In case you are interested we do have additional information and exercises in a playlist we have compiled for hip pain help. You can check it out here:
“Hip Pain Help”
th-cam.com/play/PLJVIPiFvv1mZF48A6w0CrTONLq2ZaVw3G.html
We also have additional exercises to target the glutes:
“Top 5 Glute Muscle Exercises For Knee Pain”
th-cam.com/video/NXdCjT2QtJA/w-d-xo.html
“Top 6 Standing Glute Exercises To Help Knee Pain”
th-cam.com/video/jD7IRBfJ-mM/w-d-xo.html
We'd love to hear how you are doing as you progress.🙌 Please take care!
I've copied some of your hip exercises to my text. I'm trying to do a few every day. I am retired but write is it hard to do then every hour. The pain has subsided and I can sleep at night with the pillow. I'm trying to do the walk but it's hard. Kinda weird feeling. LOL. I'll keep going. 😊
I've also passed on your
videos to a friend who has knee problems. I'm so glad I found you. ☺️
Aside from my glutes needing strengthening, when can I tone my inner thighs, quads and hamstrings? Those muscles all need toning. Do I have to wait until my glutes are tight first,
I have only been watching since yesterday, and see a difference in my hip joint immensely.!!
Not sure if it is piriformis syndrome,or what, starts at top of buttock, then it can travel down buttock, but no further.I am a very keen hill walker, and believe without a doubt I have weak glutes.
Going to do these exercises, and rolling pin 3 times a day till much improved
I'm 60.
Thanks
Helen.😃🙏🙏🙏
Love from INDIA
Hey Sneha! Thank you so much! Greetings from Texas!
🧡🇮🇳
Can you post the link with best exercises for torn hip labrum? I've had 2 PRP injections (about 9 months apart) and it's been 5 months and it's starting to bother me again. Also are squats and lunges good or bad if I have a torn labrum?
I felt pain in front of left hip. Now sore
For hip labrum tear, how many times per day or week should I do the exercise?
Hello Dr. I have been holding my glut muscles for 30 sec vs 10 sec Is that beneficial for me?
Hi I’m doing all your glute exercises. What I noticed is that my apps tighten up very strongly to do the exercises they work much stronger than the butt muscles almost feels like over ruling them. Do I do anything wrong?
Thank you doctor. How long should we do these exercises? Lets say after a while we feel better, can we then make other exercises that firing other muscles top?
Hey Aysun, that is a great question! The real answe is: as long as it takes for this exercise to start yielding long lasting results. It's fine to progress your exercises, as long as your glutes are the ones actually doing the heavy lifting and you're not compensating with your quads or hip flexors. Hope that helps!
Thank you doctor for your answer and giving your time.
Doing the bridge, 10 reps 10 times, is that just once a day or how many times a day, I don't remember
I have pain in the back of my thigh. Is this from the hip?
yes it helps, however I can't llift my butt very high or my upper front leg fires.
Are squats ok for hip oa?
Great question Mulenga! Squats can be beneficial for hip OA as long as they are performed correctly. We have a great playlist of videos that can help with this. Here is a link if you are interested in learning more:
“Squat Advice & Tips”
th-cam.com/play/PLJVIPiFvv1mZaJafOJxuZ2CrWTiL0qsbF.html
First day of doing your exercises I was able to sleep with no pain after many sleepless nights.
My mother has a big problem. It is not only the pain but her mobility. Her legs can't open enough to walk properly. When she tries to stand up from the chair is so difficult for her for some minutes to make a step. She feels that the legs don't want to move. We went to many doctors and they all said that she has to make a surgery. She has been doing some exercises like in your video and walking as much as she can but no improvement. At the first exercise you are showing she can open her legs just a little. There is no elasticity in her hips. She walks like she is holding something between her legs. I hope you understand what I'm saying. I have just found you and saw your video. Is there something she can do to improve her walking problem?
like what yo are ADVOCATING AS i AM 90 and want to avoid hip surgery
Hey William! Thank you for your kind words and taking our advice. We most definitely want to help in avoiding you having to get surgery. Below will be some additional links for you with our Hip Pain playlist:
Hip Arthritis Help
“Hip Arthritis Help”
th-cam.com/play/PLJVIPiFvv1mbICbP6qlXUZwMyAJlKD1dt.html
Hip Pain Help
“Hip Pain Help”
th-cam.com/play/PLJVIPiFvv1mZF48A6w0CrTONLq2ZaVw3G.html
Please let us know how you are doing as you progress! We hope you found this information helpful! 🙌
Good video. Youngman you should devote more time to demonstration than lecturing. Thank you.