Hip & Pelvis Pain

Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

Greater Trochanteric Bursitis (Hip Bursitis) Pain Relief

Greater trochanteric bursitis, aka hip bursitis, can be very painful & debilitating. It can be caused by trauma to the area, a tight IT band/TFL, or even an issue somewhere else in the body, like the back, knees, or ankles.

These stretches & exercises may help relieve the pain caused by Greater Trochanteric Bursitis.

Start off with stretching on the floor, bed, or couch. An IT band stretch with a strap and a figure four stretch are great ways to stretch out the IT band, TFL, and glutes to loosen up the hip area.

Next, for strengthening, a four way hip lying down for hip flexion, hip abduction, hip extension, and hip adduction will help balance and strengthen your muscles.

Hip rollouts in hooklying and clamshells are also great ways to strengthening the hip area.

Finally, a standing IT band stretch, or I like to call it the ballerina stretch, will help stretch the whole body from the ankles to the shoulders.

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Hip pain can also cause pain in your back and knees. Loosening up the hip joint and strengthening the muscles around the area should help decrease the pain.

The first stretch and exercise are lying down. Stretching your hip flexors with a knee to chest stretch can decrease hip pain. Strengthening the hip flexors will also help stabilize the joint to reduce pain.

In standing, hip flexion/extension and hip abduction/adduction movements will help strengthen the muscles as well as increase mobility in the hip joint. Changing the speed can make it a different exercise for each.

Finally, a standing hip flexor stretch is a great way to stretch without having to lie down.

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Sciatic Nerve Pain Relief Stretches

Sciatic nerve pain often comes from tight muscles along its pathway. The hamstrings, IT band, and adductors can all contribute to compressing the sciatic nerve. These stretches might help. 

The first stretch is for the inner hamstrings and adductor muscles. Try to stay in good alignment during the stretch.

Next is a sciatic nerve glide or sciatic nerve flossing. This helps get movement if the nerve is compressed somewhere, and it also helps activate the whole nervous system.

Finally is a three way hamstring stretch with a strap. This will also help stretch the IT band and adductors as well.

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Hip Pain Relief Exercises, Seated – 5 Minute Real Time Routine

These simple hip exercises are all done in the seated position and may help relieve hip pain and hip tightness. They are also performed in real time so it's easy to follow along.

When we sit for a long time, our hips can get weak and fatigued. Instead of doing the exercises for reps, they will be done for time, 2 sets of 30 seconds. For resistance, a resistive band and a ball will be used.

Start off with a 45 second warm up of seated hip flexion, leg extensions (LAQs), and hip rolls outs.

Seated hip flexion with a band will help strength your hip flexors and your hip abductors together.

Then seated resisted hip roll outs work your external hip rotators and abductors. Now switch to a ball, yoga block, or pillow to squeeze into to strengthen your hip adductors or groin muscles.

Finally, bring the band down to your feet to get resisted hip internal and external rotation.

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