Hip & Pelvis Pain

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

Hip Bursitis Stretches & Exercises

Bursitis can be very painful, especially in the hip. The trochanteric bursa sits over the part of the hip bone that sticks out on the side. Here are some stretches and exercises that will hopefully help get rid of that hip bursitis.

The first stretch is an IT band stretch. Standing up, cross the leg that you want to stretch behind the other leg. Bend straight down towards your toes, and hold it for 30 seconds. If you need more of a stretch, take the hip with the pain, and push it outwards away from your body. Do this stretch 3 times.

Next, sit down on the ground and bend your legs up. Cross the side with the pain over to the other side, placing your ankle just above the knee. This will look like a figure 4, and it will stretch your gluteus and piriformis muscles. If you can bring your ankle further up your thigh, you will get more of a stretch. Gently lean forward at your hips, and try not to bend your back. Hold this for 30 seconds, and do it 3 times.

For the exercises, you will start with a simple straight leg raise (SLR). You want to squeeze your muscles tight to lock out the knee and pull your toes towards your head to keep the whole leg straight. This will work your hip flexor muscles when you lift your leg off the ground. Use slow controlled movements to make sure you are using the muscles and not momentum. Just lift your leg as high as the other bent knee. Start off with ten, and work your way up. Next, you are going to lie on your side. The top leg is going to stay straight and pull your toes up towards you. Keep your body in a straight line as well. Try not to let your leg come forward. Also, keep your hips up towards the ceiling, perpendicular to the ground. This is going to work your hip abductor muscles.   

Finally, you will do a clamshell exercise. Still lying on your side, bend both knees slightly forward. Try to keep your hips perpendicular to the ground with the top hip towards the ceiling. Slowly lift the top leg up and out, like a clamshell opening up, and then slowly back down.

PNF Exercises for Lower Extremities

Once working your legs in a single plane becomes easy, you can work them in different planes of movement with PNF exercises. PNF stands for Proprioceptive Neuromuscular Facilitation. I am going to show you PNF exercises for lower extremities in standing so they not only challenge your movements, but they also challenge your balance.

The first pattern is the D1 pattern. It looks almost like a figure 4 to start with.  You want to start with hip flexion, hip abduction, hip external rotation, dorsiflexion, and inversion of the foot. Then take the movement down and out into hip extension, hip internal rotation, plantarflexion, and eversion.

The next pattern is the D2 pattern.  It looks like a dog peeing!  With your leg away from you, start with hip flexion, hip abduction, hip internal rotation, dorsiflexion, and eversion. Then pull your leg in and behind you to hip extension, hip adduction, hip external rotation, plantarflexion, and inversion.

Try to make it as smooth as possible, and try to keep your balance!

Here are some Shoulder PNF Exercises if you need those, too.

Knee and Hip Stretches & Exercises, Seated

If you have graduated from your knee and hip exercises lying down, but you are not quite ready for standing exercises, these are for you. This video will show you knee and hip exercises sitting down. When you are sitting, make sure you either have a back support or try to keep your back upright. If you are swinging your back, then you are not working your leg muscles.

For the first exercises, keep your thigh on the chair, kick your leg straight out until your knee is as straight as it can go, slowly lower it. This is knee extension. Next, slowly bring one knee up toward the ceiling until you can't lift it anymore, then slowly lower it. This is a hip flexion exercise. If you can do 15-20 without getting tired, add some weight. Finally, take a resistive band, while holding the band in each hand, wrap it underneath your foot. Bring your knee straight up again, and slowly push down. This is hip extension. Make sure you control the band in both directions, and don't let the band control you!

 

Hip Exercises with or without a Resistive Band

When your hip is hurting or injured, it can cause many other problems. Especially, it can change your gait pattern. This video will show you how to strengthen your hip to relieve hip pain with the 4-way hip exercise with and without a resistive band. 

First using the resistive band, put one end in the door and close it tight. Wrap the band around either leg. You will do the exercises on both legs. The leg that has the band on it is working dynamically or with movement. The other leg is working statically to keep you stable. You will keep your leg straight and try not to bend your knee. First, pull your leg across your body into hip adduction. Then, turn away from the door and kick forward into hip flexion. Next, turn with your leg away from the door and kick out to the side into hip abduction. Lastly, turn towards the door and kick behind you into hip extension. If you don't want to use the band, you can do them without and try not holding on to make it more difficult and challenge your balance. 

 

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