This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2024. For the original video go to https://youtu.be/fWvQG_O99i0
Brad: "Oh, hip pain. I have arthritis in my hip." If you think you've got this, we're going to show you some simple exercises that are gonna help mitigate and get rid of that hip pain, so you can get on with your life again.
Mike: Yes, many people think hip pain is due to their arthritis, but, actually, many people have hip arthritis when they get X-rays, but they actually don't experience pain, so we're going to show you some stretches and exercises you can do to strengthen that hip up and make that pain disappear.
Brad: There you go. All right, now let's look at one of the primary causes that we're finding why we have hip pain involved with some arthritis, and it's a term called, "anterior femoral glide." In other words, if we look at Sam here, we look at his hip, the ball of the femoral joint is actually moved forward, that's called, "anterior," and then we get wear on the joint that actually promotes arthritis and pain. So, Mike, what are we going to do about this?
Mike: We're going to use a belt or a band stretch, we will show here in a little bit, but, essentially, what it's going to do is go in front here, and help pull this back into place, where it is supposed to be. This will help alleviate a lot of pain if it works for you, and then we're going to show you some exercises and stretches to help keep it there over time.
Brad: Right, because it's rather interesting, the glute muscle in the back of the hip is actually becoming weak in a lot of people, allowing for this anterior movement of the hip, so we're going to strengthen that muscle after we stretch it and pull it back where it needs to be, therefore eliminating the problem, as opposed to just treating it temporarily. All right, we're going to show you some exercises that are going to help eliminate this pain, but we need to give credit where credit is due. Actually, these were developed by a therapist. His name is Rick Olderman. He has a number of books written, one of them is specifically for the hip, and his exercises have been field tested by himself, in his clinic, for over 20 years, they definitely work. Mike, let's show them.
Mike: The first exercise we're going to do is to help get that anterior femoral glide syndrome issue solved, like we're showing on Sam earlier. You're going to need either a belt or some type of loop band to do this exercise, and something sturdy to tie it around, maybe a stair railing, as we have here. If you have a very large, strong dining room table, you could certainly try it as well. Now, I don't like the belt as much, because I can't stretch as far, I'll show you why, but it does work. So, what you're going to do is put it in the front of your hip muscle, as high as you can, kind of in this crease region, and you're going to simply pull forward, and this is going to help put that femoral head back in place. Now, if you feel a pop or something good right away, it decreases your pain, this is the right stretch for you to do.
Mike: You can also possibly try going at a side angle. Bob's son actually had some hip pain issues and did this, and it solved his issues initially, and he did these exercises, as well.
Mike: Now, I don't like this, because I'm stuck really close to the stairs. This is where I find a band a little more helpful, and plus, it has a little more play in it, so I just like to bring it up to hip level, like this, pull forward, and I like to get my other foot forward, and really stretch into it. This feels the best, personally, for me. I like to do 10 repetitions this way. You can also just kind of hold it for 30 seconds, if you want to get a good stretch, and then I also like to kind of do a lateral lunge, as well, and I'm pulling the stairs, I'm so strong right now.
Brad: Yeah, if your stairs move like this, have someone sit on them, and that'll, you know, get them solid again.
Mike: But that's the first stretch to try and do. Now, we're going to do another stretch, you're going to do it on the mat next.
Brad: All right, let's go on to the second stretch. However, just to be clear, on the first stretch, it should feel good while you're doing it. If it does create sharp pain, two things, you're either doing it improperly, too much force, or it may not be the stretch for you, and you may have a different hip problem.
Mike: So, another common problem of the anterior femoral glide syndrome is tight hip flexor muscles. These are located in the front of your hip, they are very deep, so we're going to show you a way you can safely stretch these out. You're going to need to be on the edge of a bed. Hopefully, the edge of it is firm, otherwise, you could certainly get on the dining room table, if you feel comfortable doing that. You're going to start by bringing both knees to your chest. The further my buttock is to the edge of the bed, the more stretch I am going to get, the closer I am here, the less stretching I'm going to feel, so you're going to slowly lower one leg down, off the edge of the mat. Then, I'm going to bend my knee back as far as I comfortably can. Make sure you bring the opposite knee up to your chest. You can see as soon as I do that, the tightness I have in my hip here, feel a stretch, hold this for 30 seconds, breathe slowly, then you're going to reset the back, both knees to chest, and perform on the opposite side. One thing to keep in mind, the leg that is down should be in a straight line. Do not have it go too far out. I like to do three sets of 30 seconds on each side, and just go to where you feel the stretch. Don't force it if you're starting to get a leg cramp.
Brad: Right. You know, I do want to mention one thing to make it clear why we do this stretch the way we do. So, when we do it with the knee extended or more straight, that gets the deep hip flexor up in the joint area. Now, when you allow the knee to flex, that gets a separate muscle, the rectus femoris, that actually connects at the hip, and goes all the way down by the kneecap. That's another critical aspect of it. That's why this works when other people stretch and they don't have success. All right, the next important component is actually strengthening the hip, and make sure you strengthen the correct muscle. We're doing it to the hip, abductor muscle. Go ahead Mike, give them some details.
Mike: So, this exercise, it's good to do it in front of a mirror, if possible, because you want to make sure your pelvis is level throughout it. So, if I'm working my right leg, I'm going to stand on my left leg. I have a slight bend in my knee, I'm not locked out, and I'm going to simply kick sideways, just go about a half an inch off the ground, and I'm not going to do a full swing here, and we are going to keep our balance. I like to place my hands on my hips, when for beginners, to see my pelvis is level. I'm not swaying hard, like this. This is going to work the hip abductor on the leg swinging, as well as the leg stabilizing. Do 10 to 15 repetitions, then you're going to perform it on the other side. Now, this is the beginner variation. You want to be able to control it with just your body weight, and once this becomes easy, you can use a band, like Brad will demonstrate here.
Brad: All right, a lot of people have these resistance stretch bands, and you simply stand on it. It does work better with shoes on than with stocking feet like I have here, but I want to show off my red socks. Now, you can just increase resistance by pulling up on the band, and it gets harder. Make sure that the toe is pointed forward. It makes a big difference when you go out to the side. First of all, the band wants to come off, and it does not strengthen the muscle properly, anyways. Mike.
Mike: You can also use it with a loop band, same exact concept. If you happen to have the old-school cuff weights at home, you can certainly strap this around your ankle and do them that way, as well.
Brad: There you go. The next strengthening exercise, we need to get that glute maximus strengthened up with a specific exercise. Mike's going to show how to do it in the quadruped, or hands-and-knees position, I'll show how to do it in a standing position. Take it away, Mike.
Mike: So, I'm going to go on my forearms here, for resting on my elbows, and I'm going to simply do butt pumps. Now, I'm not going to kick all the way up to the ceiling, the full range of motion, like the common butt pump exercise. We're going to simply lift up partway through the middle range. Now, for beginners, you can certainly bring your feet in, this is gonna isolate the glute max a little more, and you're going to do little oscillating movements, do 30 repetitions to get that butt muscle firing properly, and then you're going to stop, switch and do on the other side. Once it's easy, when your legs are turned in like this, you can bring it back to normal.
Mike: If this becomes easy, you can simply take a cuff weight and strap it around your thigh, like this, and then you can do the kicks, as well. This will make it even more challenging if you are experienced. Now, if you can't get on your hands and knees, Brad will show another option.
Brad: Right, and on your hands and knees, it's best not to do it in your bed, too soft of a surface, it causes problems. On a carpeted floor or with a mat is best, or the standing option, which I'll show now at a cupboard, a table, whatever solid surface you may have, bring your feet up shoulder-width, hands on the table. You can go to your forearms. I'm going to go on my hands, bend the knee if I'm working my right hip, bend that knee at 90 degrees or thereabouts. It doesn't have to be perfect. Bring it up, and just like Mike mentioned, we don't want to go up to the ceiling, as high as we can, like we're trying to, you know, mule-kick somebody, we're just doing that mid-range motion, and just a continual motion, point or rotate the foot inward, and that will isolate those glute max muscle fibers even better. You do this 15 to 20 repetitions, you'll start to feel those muscles work in and those fibers work.
Brad: Now, this is something that we're not trying to make the muscle huge and humongous, we're trying to get the muscle to fire efficiently, so it pulls back that femoral head, and going to solve the problem. All right, so these exercises have a strong history of working well, but you do need to do 'em on a daily basis. Once you get used to them, you can do them within a matter of minutes. We do want to mention that in the thumbnail, look at the lady, she's dancing. That's the type of thing you're unable to do with a painful hip, but you'll get back to it after doing it and working it properly. Actually, Bob, you and Bob's son all used this system on hip pain recently with great success.
Mike: Yeah, and none of us are dancers, so it works for other people, too.
Brad: Yeah, I'd like to see you guys dance.
Mike: If you'd like to check out more videos on hip pain, check out "STOP HIP Pain; Best 5 Stretches For Over 55".
Brad: Yep, you better believe it. Enjoy and be careful.
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