Pain while sitting: a simple exercise to help your hip muscles
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- เผยแพร่เมื่อ 28 ส.ค. 2024
- Do you have hip pain while sitting for short or long periods of time? Matt shows a simple set of isometric exercises that you can use to put some more blood into your hip muscles and to retrain your muscles to keep your hips feeling a little more comfortable. This is one exercise in the FAI Fix.
In general, starting off with 2-3 sets of 5-10 should be fine, but as with any exercise, your mileage may vary!
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For the comprehensive self-help program targeting FAI-like hip issues, check out uprighthealth.c...
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1) FAI bone shapes are common as anatomic variants and are not indicative of a disease.
•Femoroacetabular Impingement: Prevalent and Often Asymptomatic in Older Men: The Osteoporotic Fractures in Men Study. Link: europepmc.org/a...
•The prevalence of cam-type deformity of the hip joint: a survey of 4151 subjects of the Copenhagen Osteoarthritis study. Link: www.ncbi.nlm.nih.gov/pubmed/18415788
2) Cam and pincer impingement do not lead to arthritis.
•Predictors of progression of osteoarthritis in femoroacetabular impingement: a radiological study with a minimum of ten years follow-up. Link: www.ncbi.nlm.ni...
•Pincer deformity does not lead to osteoarthritis of the hip whereas acetabular dysplasia does: acetabular coverage and development of osteoarthritis in a nationwide prospective cohort study. Link: www.ncbi.nlm.ni...
3) Labral tears and other joint pathologies exist in high numbers in individuals without any pain or hip symptoms.
•Identification of acetabularlabral pathological changes in asymptomatic volunteers using optimized, noncontrast 1.5-T magnetic resonance imaging. Link: www.ncbi.nlm.ni...
•The prevalence of acetabularlabral tears and associated pathology in a young asymptomatic population. Link: www.bjj.boneand...
4) Surgery for FAI often fails to meet patient expectations.
Fulfilment of patient-rated expectations predicts the outcome of surgery for femoroacetabular impingement. Link: www.oarsijourna...
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More FAI videos: • All things FAI
For more relevant hip impingement articles:
Problems with FAI hip impingement - www.uprighthea...
Special test for femoral acetabular impingement - www.uprighthea...
5) Prevalence of FAI in CT scans of young asymptomatic population: www.ajronline.o...
6) Is a Positive Femoroacetabular Impingement Test a Common Finding in Healthy Young Adults?: www.ncbi.nlm.ni...
7) Does FAI cause arthritis? This 2010 study gives a resounding NO: www.bjj.boneand...
8) Does pincer impingement lead to arthritis? This study also says NO: www.ncbi.nlm.ni...
Facebook: / uprighthealth
Movement Improvement Consulting, Orthopedic Massage and Posture, Alignment, and Coordination Training in Redwood City (San Francisco Bay Area)
uprighthealth.com
Blog: uprighthealth.c...
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Told you have FAI? To free yourself from hip pain, check out the FAI Fix at www.thefaifix.com
No FAI but still want to make your hips pain-free, strong, and mobile? Check out Healthy Hips! www.uprighthealth.com/healthy-hips
I love how low-key Matt is. He explains things clearly and without hype or focusing on himself. Thank you, Matt!
With all honesty i have been suffering for the past 3 years from sitting down. I have purchased a variety of different chairs ( office chairs, saddle chair and a kneeling chair), brought a standing desk and spent many hours with chiropractors, massage therapists and osteopaths to fix my pain. And none have given me long term relief.
I am 26, very active ( wrestling, gym, bjj) and so accepted this will be with me for the rest of my life.
But sir you have changed all that. I can finally sit down without needing to change position constantly. Thank you Sir!!!! When i come to America i will almost definitely pay you a visit!!!!
Great! How many times a day were you repeating the exercise? How long did it take to "fix" it for you?
I would keep doing it until you’re fixed and remind your self why your actions cause pain!
I don’t know exactly why triggers all my pain, i have it now. Though , this helped in sitting, but, my waste : hip feels compromised my other pains, any thoughts Hsu or Matt.
Upward helps a little., but, when i bend over clunk and a burn.
???
Any other thoughts,
@@cinmac3 check of Dr Stuart Mcgills videos - could be a bulging disc
I'm doing both sides together
Finally an exercise I can do!!! I can barely walk and I have bad arthritis so most of the exercises are impossible for me. This one I can do all day long!!
Matt, thank you. Your information and demos have helped me so much. You have helped strengthen my damaged hip joint and helped me maintain movement that was disappearing quickly. I’m 62, I’ve been a hairdresser for 42 years and because of repetitive movement for hours on end my left hip has suffered, but your exercises and movement recommendations have helped me strengthen and feel so much better. Thank you, thank you, thanks you.
My case exactly! This exercize really helps. Just found his channel, hes wonderful!
OMG, I have been looking for something forever to relieve the pain from sitting so long, and YOU have nailed it, this helps SO much! Thank you!
3 years for me- this man is a legend!
Thanks Matt this was the easiest exercise with best results. Awesome way to explain . 🙏
Thank you so much for this. I have been suffering from this for literal months after a deadlifting injury.
Happy to help!
My dude you are amazing. Everytime I sit my left knee starts to hurt, I did the first exercise and the pain was gone instantly, this will work perfectly as I have to travel 4+ hours in crappy tiny little unconfortable public buses most of the week...
VERY HELPFUL. I am 70, been doing Qigong 15 minutes a day for years, but occasional have hip problem. this was excellent. thanks so much.
Thank you so much! I tried these last night and was able to sleep better. I now do them a few times a day and right before bedtime.
Thanks Matt these videos are helping me deal with my left leg inside muscles pain that I get when I throw my 16lb bowling ball . It takes me about a week to almost recover then I bowl again and I get that dull pain on my inside muscles of my left leg when I put all my weight to throw the ball. I put an ice-pack on top of my leg muscle for 20 minutes then I put the ice-pack on my lower muscles of my leg and it does feel better for a short time when I remove the ice-pack. Thanks again Matt.
OMW AWESOEM I AM FEELING BETTER AS I AM DOING THIS WITH YOU. THANK YOU SO MUCH I HAD SO MUCH PAIN DOWN THE LEG
Just love your generous and effective tips for all parts .you are fantastic. Thanks so much
Thank you so much....I’ve discovered your podcasts 5 yrs ago. I’m now 63 and have pain in my left coccyx. This video helped explain how I can strengthen my hip flexors. God bless!😊
Wow. These exercises really helped. Thank you!
I guess a good idea for those who have weak/painful shoulders would be to add A LOT of weight on the adductor and abductor weight lifting machines and adjust the width of their legs on the machine to stay at the desired width. I’ll be trying that tonight.
I’m doing SO many exercises from Upright Health to treat my Gluteal Tendinopathies (yes, both sides) and to try to clear up a pinch on my right hip (MRI shows no FAI and I can passively stay in a deep squat with no pain but it pinches if I do a hip flexion. Go figure).
I’m almost a bit dizzy with so many exercises and videos but I’m organizing everything as I go so I can do what is needed. 🙂🏋️♀️
Thank you so much, Matt. 🙏💕
All the best for you, your business, and your family. 🙏
Sooo helpful!!! I was driving and had such pain and these moves took away my pain instantly!!! Thank you!!!
Thank you thank you so much your the best thank you for having us Seniors in mind
THANK YOU!! These exercises are so do-able, and SO well described! :-)
Primafacially I feel it helps me. I have continues pain in left side back and laft side waist.and I can't seat even minute. After doing this exercise feels little better.. Thank you. Vinod Joshi.
Great exercises. Wondering if doing these exercises while laying on my back are just as effective. My hip is all out of balance but I haven’t given up.
Doing this at the library right now lol. 😁
Wonderful! Great time to use the exercise!
Thanks for the info. I think it will be just what I need. I like your style. 🤘🏼
I really liked your video and I think you so much. When I was trying to do the leg lift it was actually causing some sharp pain in my sciatica, so as your instruction I changed it up and it was better
I started horseriding a few months ago and I started getting this pain in my glutes when I sit. I don't know if it's because I sit too much during the week or because I'm horse riding but this has really helped.
Thank you for uploading the video I've been looking for exercises that I can do sitting down and this is great one thank you.
Thanks Matt I will try and do the excise every day and see how it goes...u the best...Veronica Canada
Feels good I'm gonna try these
Thanks a bunch
Hey Matt, thank you so much for explaining things SO clearly - my PT here has me doing the abduction and adduction - and it's aggravating my miniscus on the inside of both knees - is there a better way to use the ball and belt or should I just do what you're doing? I do have shoulder issues - thank you!
I need more. help thanks just that but great start with this.
I have hip pain on my left side since a quad fusion in June. Hope this helps .
Matt, what if pain is on the back part of thigh and knee, not at the hip. Could it be muscle or nerve pain? Love your videos.
Thank you so much! This really helped!
Thank you very much Sir
Thank you! I can do theses at work which is where I'm struggling most with pain.
Thanx so much it makes a huge difference
Fantastic advice and channel! Thanks!
Finally, a way to work those muscles that doesn't assume you already have an average level of flexibility. Between hip dysplasia and a Salter procedure at 2 years old, a lifetime of very limited range of motion in one leg (I'm now 56), and then multiple spinal fractures that went untreated for 14 years (walk into a doctor's office with tattoos and tell them your back hurts and ask for an xray and watch how fast they accuse you of pill seeking behavior and refuse to order an xray...)...anyway, by the time I had L4-L5 fused (yes, it was really necessary, L4 had slid almost halfway off of L5 by then), I had nerves that were so crushed that when they took the pressure off, my leg froze in a spasm that was so solid you could knock on it and make actual sounds. Less than 24 hours later, a nurse came along and forcefully bent my knee and then shoved my whole leg back into my pelvis while I'm in a hard plastic brace and sitting in a wheelchair. Yes, I screamed in pain. That was 9 months ago and I've been in agony ever since. She tore the meniscus in my knee. No idea what damage she did to my hip since the docs are refusing to order an MRI (they are hell bent determined to do a hip replacement despite the fact that I didn't have this mega hip pain before she did that...). So, here I am on TH-cam seeking my own answers and self-treatment and I was getting really frustrated with all the hip stretches and exercises that required you actually have the ability to move your leg more than an inch or two. Exercises like the ones in this video are exactly what I need to get started on rebuilding the strength and coordination I've lost. Thank you!
Thank you im definately feeling in different, are they on to help with mucsle spasms? or will this exercises help too? Btw say prayer i go on monday to find out if im my bones strong enough. for that hip replacement. Thank you god bless you
THanks brother. apprecaite it. Long life to you!
Great channel 😊 thanks
Great info!! Thanks
very helpful thank you so much
These really helped my hip discomfort.
Will you guys do a video that 1) show how to relieve knee pain when sitting (medial area - when knee is bent 90 degrees)
2) stretches (lengthens) your SCM muscle
Thanks for all the great videos
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I was told I have a bulging disc tight hips. Groan area can't walk much causes leg cramp in hamstring and calf been like this going on 4 yrs anything you can suggest would be appreciated thank you your the best also 1 glute way smaller than other what a mess
holy smokes this worked soooo well. THANK YOU.
Good tips
thank you for all you do. hiy hiy
Great help, thanks.
You're welcome!
I subscribed. Great exercise.
Very good and informative video... I love your shoes. What is the brand and model that you are wearing? Thanks and good luck
I am so so glad I found this site. #makemestronger!
Do you have any suggestions about how to relieve tailbone pain. They don't see anything wrong with it they say it's not broken or fractured. I very much so beg to differ. I know it moves freely. Every once in a while it'll stay in place like it's supposed to... I'm guessing by some of the exercises I do... other times it hurts like hell.
Seemed simple until you added that upper body angle stuff. Thaaaaat may be a game changer for me. Thanks!
i am not able to sit how can i do these exercises
Can you explain exactly how this exercise relieves the pain from sitting? I still don't understand it.
You should just try to do it and you'll know.
Is this good for arthritis of the hip?
thanks! My calf / soleus acts up when I sit - it tightens up and hurts initially when i get up for a few mins. do you have any advice for that?
Ok for hip replacements over a few years ago?
Not only was this helpful, you're a riot! #sidebutt
I have a problem opening my legs also moving my legs to the sides please give exercise remedy
What exercize would you recommend to someone who experiences pain down the leg when sitting cross-legged?
Dont sit cross legged
I also have immediate leg pain when crossed, wish I knew what causes this. Back of thigh and calves?
Hi, I fell down on my back and hip joint, 2 weeks back. Initially I had lot of pain and swelling in my hip area and it gradually came down in a week's time.
But I am computer engineer and when I sit for an hour or so, I get bad screaming pain exactly at my hip joint in the center. When I walk, the pain is not much. But when I sit or sleep on my back or lean backwards or forwards the pain worsens. What should I do? I hv not gone through any x-ray or mri. Please suggest.
Go to orthopedic asap. In initially period of pain or inflammation don't sit. Take sun bath ( hip side) heat that area only through sun heat. Then after longer period of heat, apply ice packet before sleeping and consult doctor asap
@@jias3251 Thanks Divya. I went to the doctor and he said that I have got injury in my Tail bone. No fracture but when I sit for long then I have exruciating pain in the hip area and I feel like lying down. I had 1 month rest but the pain is as it is. :(
@@nutantayal7740 you have to sit on a special Pillow, especially made for a people who has a pain through tailbone. It is common, even I suffered twice but I immediately covered it. I don't know about hip pain of yours.
I mean to say if you feel pain in a tailbone area due to tailbone then it is curable through special pillow, stretching and hot water massage.
Look i'm not a doctor but that sounds like the kinda stuff you want to go and get checked out at a hospital for. I'm personally quite fortunate for living in a part of the world where medical assistance is next to free and i realize that you might not be as fortunate, but really any time you have lasting pain after an accident you'll want to see a doctor to make sure that nothing is seriously wrong. There's only so much you can do on your own through exercise or by doing research on the internet and ignoring the problem can make it a lot worse. You'll be kicking yourself for not going to the doctor if things don't heal properly and you're left with the pain for life.
what if trying yo activate quads, my quadrate lumborum fires up?
I believe i only did the first exercise 1 time and my leg feels migh bearable...Im 16 and though i had just been gassy because i felt it between my pelvis and leg or more on my side abdoment but also running down my upper thigh...not sure if its because of workouts...
Can the heel raise while doing these exercises?
here's a few ideas for relieving hip flexors pain at home
Slowly start walking further daily
Start an anti-inflammatory diet
Consider starting yoga classes
Checkout some online guides
(I learned these and the reasons they work from Fergs Pain Ease site )
I have horrible iliopsoas pain when I sit and I absolutely hate it. I also get pain in my lower back on one side.
Naproxen is the only thing I can take to relieve the pain but I don't want an ulcer or GI bleeding 😫.... glucosamine with Boswella has helped a little and I stopped taking naproxen but I still have pain when sitting. I can't stand it.
I also want to constantly stretch into ER and Abduction of the R hip and tighten my R glutes. Is this normal??? I don't have any disc bulges or herniations. No SI joint issues from what my X-ray shows. Just a small little curve in my lumbar spine but don't really see how it can be this debilitating it's mild :( any help or suggestions???
Could be your femoral nerve?
Just to clarify, when i do the first part of the exercise where i try to lift my thigh up towards my chest, should my foot sit flat on the floor at all times or is it okay if it lifts off the ground ever so slightly? Does it have an impact on the effectiveness of the exercise or is it all good so long as i'm trying to lift my leg and bracing against it with my arm?
Cute and informative
how do you do this without pushing up with your foot?
I know right
I dont understand first one.
Are you supposed to keep your feet planted on the ground at all times? I feel like I can't help but lift up my feet while doing this
its possibly just flexibility he may be more flexible just take time and dont push yourself too hard
sorry i did not realise how late this response was from when you made this comment
hashtag: side butt! Lol.
Exercise at 3:40 hurts my golfers elbow ☹️ maybe I'll try it against a wall or the side of a chair.
For me sitting down isnt so bad its getting back up
I feel nothing
Same
I have permanent pain, sitting or standing, under my butt cheek, right near the ischial tuberosity. Only thing that relieves it (temporarily) is lying flat on my face, or cross fibre massage. Had it for 3 years and I don't know how to cure it. My face has changed as I'm grimacing from 3 years of permanent pain. My doctors are useless.
Consult any orthopedic who is specialized in sports or Google - Sport injury health center. I am sorry for your condition.
Have same pain
I have bad butt pain while sitting
same for me. feel any different?
@@erenix3909 not at all. I’m seeing a chiropractor, then a deep tissue massage. Hopefully this will help for long term.
My tailbone hurts 😭😭😭😭
this hurt my elbow :P
I have a not stable hip confirmed
Simple exercises called surgery
#sidebutt
how to fix pain while sitting
step 1) dont sit
Ryan Sell that’s funny
Ya i have to fly for a living idiot
jackass! You must not own a car? Have a job?
PDain agony, agony, agony
You seem quite knowledgeable but you usually only provide 1 tip per, very long, video.