Struggling with Hip Pain? Try These 5 Relief Exercises
Are you dealing with constant hip pain that’s interfering with your daily activities or looking to prevent future discomfort and improve hip mobility? In this video, “Relieve Hip Pain FAST: Why You Have Hip Pain & 5 Easy Exercises to Fix It,” we break down the most common reasons people experience hip pain and show you five easy, effective exercises you can do at home to relieve tension, improve flexibility, and restore movement. Whether you’re already in pain or simply want to protect your hips and stay mobile, this video will give you the knowledge and tools to take control of your joint health and live more comfortably.
Video Transcript:
Hey, doctor Clayton Roach here from Roach Chiropractic Centre today. We’re talking about hip pain relief exercises for problems that are associated with that hip. I want to clarify when we’re talking about the hip, we’re not talking about the sacral iliac joint. Many times patients will get that wrong. They’ll say, my hip hurts and they point to a spot in their lower back on the right and the left. That’s actually the sacral iliac joint. We’re talking about the actual hip joint right on the side here. And there’s different things that can create pain in the hip. It can be from the actual joint, which is a ball and socket, or it can be from the soft tissues that surround that joint, like the Bursa, the ligaments, the tendons and all the muscles that allow you to move that hip joint in various different ranges of motion. So let’s talk about the actual hip. How would you have pain inside the hip that would be associated with the actual joint? Well we have something called degeneration osteoarthritis. How does that come about. Well you can have trauma. You can have repetitive stuff that, you know, you’ve done your entire life that creates a grinding in that same direction all the time. There’s a ligament inside that joint. And when that starts to wear, it doesn’t always wear symmetrically. So now you’ve got the ball inside that socket rotating asymmetrically.
That starts to grind at the top of that hip joint. And what happens when bone gets disturbed. It starts to build more bone. So now you have bone spurs that hang down in that socket. And now the ball is bumping against it. And many times you know a lot of those patients end up with a hip replacement because nothing else can be done except, you know, building another hip. Not a great scenario. And many times we could have done something in the past to help mitigate that. The other cause of pain can be from the soft tissues, like I mentioned, that surround that hip, that allow you to get the range of motion that you want it to do, right. So we have muscles that open up the hip, muscles that close, the hip, muscles that bring the leg out, bring the leg in. And what happens if those muscles don’t work in concert and aren’t symmetrical in terms of the length of those muscles, you’re going to have movement that’s going to be asymmetrical. In other words, if you had a telephone pole and you had guy wires that weren’t pulling symmetrically, that telephone pole is going to lean onto one side. So same thing with the hip. If you’ve got muscles that are external rotators that are tighter than the internal rotators, then you’re not going to glide properly. And over time you’re going to wear and tear that joint, creating degeneration and potentially a hip joint replacement.
So what I want to go through in this video are hip pain relief exercises that you can do every morning and every evening if you want, and that’ll actually create better symmetry in that joint and hopefully give you hip pain relief. So here we go with some of those exercises. So here we go with the first hip relief exercise. So if you’re having pain in your hips this may solve your issue. You might have seen this before. It’s called a 9090 hip opener exercise. You can call whatever you want. Basically what happens. You are activating both internal and external rotators of the hip. They work in concert with one another and you’re doing it simultaneously. So you’re going to sit up. You’re going to put your hands on the floor right here, and you’re bringing the hip into internal rotation here and external rotation over here. And you do it on both sides. Right. So simultaneously you’re going into hip internal and external rotation. And you’re going to do ten of these. Bear in mind the taller you are the more upright you are in the sitting position, the harder it’s going to be. So do a little body scan, see where your hips are at that morning or in the evening, and then adjust accordingly based on your sitting position to make it either easier or harder.
Do ten of these on both sides. This one here, you’re going to be in a 9090 position. So basically the knee is at 90 degrees. This knee is at 90 degrees. And you’re going to lean forward. Now to do that you’re going to turn your hips lean forward. And what you’re going to do next is what a lot of people don’t do when they do the stretch. They just basically lean forward, kind of like a yoga stretch. What you want to do is you want to push that knee towards the floor for five seconds. Five, four, three, two, one. Place your hand on the knee and push against your hand so your hand is pushing the knee down while your knee is pushing up towards the ceiling. Do that for five seconds. Once you’re done doing that, you’re going to lean forward a little bit more. Don’t round your back. Lean forward with your chest and do it again. Push against the floor. Push against your hand and do it one more time by going forward. So you’re going forward three times and you do it on both sides. So then you flip 9090. Knee pushes against the floor. Pushes against your hand five second each. Go further and do that three times. This will help relieve some of the pain you’re having in your hips. For this one here, you’re going to be in that same position that we’re often in to help do these exercises that are going to target the hip, internal and external Stone rotators to bring more balance in your hip.
For this one, you’re going to lean forward while the hip is at 90 degrees. Here, the knee is at 90 degrees, 90 degrees here at the hip and 90 degrees at the knee. You’re going to lean forward. And what you’re going to do next is you’re going to lift this leg into hip internal rotation. And what you’re going to do is you’re going to lift it up, count to three, one, two, three and release. And you can kind of come out of that bend, you’re in, go back down and you’re going to bring the leg up for three seconds. Two, one bring back. You may feel a little bit of cramping in that muscle. What’s that’s telling us is that you actually need this stretch. Go back into it 123 relieve it. I would do this five times on both sides. So then you just switch over. Come here. You bend forward and you lift the leg into internal rotation or the hip into internal rotation. And again you count to three seconds. And you do that five times on both sides. This will help promote hip internal rotation, which many of you are lacking, which is why you’re getting hip pain and you can’t get rid of it.
So get doing these stretches and you’re going to see relief in that hip. Here’s a great exercise for you guys that have hip pain, specifically groin pain, which can be a referral from the hip. What you’re going to do is you’re going to pin that knee down to the floor right here, and then you’re going to bring the hip here as far as you can. You’re going to hold it for three seconds. One, two, three. Bring it back and open it up. So feel free to take your elbow, grab your calf here or your ankle with your hand and push. Make sure you’re not slouching. Sit up nice and tall and push out this way. Hold it for three seconds and I would do this five times on both sides. So now we’re switching over, knees pinned down to the ground. You grab your ankle with this hand and you’re opening up this hip over here. Make sure the knee stays here and doesn’t come up. Sit up nice and tall. One. Two. Three. And relax. Push it out. This way again. One. Two. Three. And now you’re going to do that five times on both sides if you want. After you’ve done that stretch. Put both knees both feet together. Knees are out. And just do a little bit of a butterfly here just to bring blood flow back to the hip.
If you’re having hip pain, this stretch is going to help you get relief from that hip pain. Whether you’re an elderly woman or man, a young athlete. This exercise brings your hip in a direction that we don’t bring it into too much during the course of a day. So you’re going to be on all four in the quadruped position. What you’re going to do is you’re going to bring the hip out turn, and you’re going to bring it forward and lean into it. Bring it back in the opposite pattern. Out. Turn in. Lean. Feel that stretch in your groin. Now you come out of it in the opposite pattern. And again, you do this and you’re going to do this five times on both sides. So again on the other side you’re abducting you. Bring the hip out externally. Rotate. Bring it in and lean into it. Do the opposite. Bring the leg out into internal rotation out and back to the quadruped. Position out in lean and you’re going to feel that stretch in that groin. Some of you may have a hard time doing this. Okay. So again this is not something that’s going to get better overnight. But if you don’t use it you lose it. So hip pain relief exercises I’m Doctor Clayton Roach from Roach Chiropractic Centre. Get going with these stretches and you’ll see some relief in that hip.
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