This video is © Copyright The Audio Visual Suite, University Hospitals of Derby and Burton NHS Foundation Trust 2019.
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Please visit http://www.LeBauerPT.com to learn more about how you can be pain free, move better and feel great!

These are great self massage and self myofascial release techniques for Hip Pain, Piriformis Syndrome and Sciatica.

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In this lecture, Dr. Eric Johnson explores both surgical and non-surgical solutions for long-term relief from chronic hip pain, as well as prevention strategies to keep you on the go.
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Olusanjo Adeoye, MD, the only orthopaedic surgeon in West Michigan fellowship trained in hip arthroscopy and preservation, explains a variety of treatment options for active adults dealing with hip pain. He says the pain can develop from everyday tasks like shoveling snow or gardening for a long period of time. Dr. Adeoye specializes in sports medicine and arthroscopic surgery.

For more information, visit http://shmg.org/hip-pain
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Andrea Stracciolini, MD, speaks about non-surgical approaches to him pain at the Pediatric and Young Adult Hip 2014 conference presented by Boston Children’s Hospital Orthopedic Center and Sports Medicine Division.

Learn more about the Child and Adult Hip Preservation Program: bostonchildrens.org/hip

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Chad Madden, owner of Madden Physical Therapy, relieves a patients groin and hip pain in 1 visit! www.maddenpt.com
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Related Resources

Common Causes Of Pain In The Hips

Hip And Buttock Pain Causes

Transcript: How Can I Get Rid Of Hip Pain?

There are dozens of reasons for hip pain but three stand out and are most common.

They are

* Various forms of arthritis, especially osteoarthritis (the loss of protective cushioning in the joint).

* Bursitis, (inflammation of the joint linings or bursae) in the hip which tends to occur from strain or overuse.

* A variety of injuries caused by accidents such as falls.

Hip pain from arthritis or bursitis can make simple everyday tasks like walking, climbing stairs or just bending over adaily challenge. But there are steps you can take to alleviate that discomfort.

Icing
Putting ice on a sore joint lowers inflammation and help reduce pain. Apply ice packs, or place a cold towel where you feel the pain.

Heat
Applying heat or warmth is one of the best options when arthritis is present. A hot shower, bath, or spending some time in a whorlpool or hot tub can soothe your joint. Heat is not appropriate, however, if discomfort is being caused by bursitis.

Stretching
Stretching the hip muscles, especially those on top of the bursae can provide some relief from bursitis pain.

Exercise — But Do It Intelligently
The right kind of exercise can actually help relieve hip pain. But if your hip starts to hurt more during a particular exercise, and then persists for days afterward, that’s an that your joint needs rest. If you experience a sharp or shooting pain, stop exercising right away and consult a doctor or qualified physical therapist.

Exercise In Water
Swimming and water aerobics allow increase muscles strength without straining your hip joints (other joints too).

Strengthen Your Thigh Muscles
Talk to your doctor or physical therapist to get specific exercises that will bring the best results for your individual situation. Strong thigh muscles reduce pressure and strain on the hip joint.

Avoid High-Impact Exercises And Activities
High-impact activities like running and jumping can aggravate hip pain from both arthritis and bursitis worse, so it’s best to avoid them. Walking is a better choice.

Lose Weight To Relieve Arthritis Pain
Losing even a few pounds can help offset pressure on the joint and relieve hip pain.

The purpose of this video is to provide quick, basic information about how you can get rid of hip pain. To learn more about related topics, see “Links To Related Resources” above.

But remember, you should always rely only on a doctor to diagnose any symptoms you may be experiencing.
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Famous Physical Therapists Bob Schrupp and Brad Heineck describe three common causes of hip pain. They also provide you with some things to look at which may help you determine what is causing your pain.

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Extreme Hip Pain Gone INSTANTLY!

Bob and Brad demonstrate technqiues to relieve hip pain.

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Sacroiliac joint exercises with Physical Therapist Michelle Kenway from https://www.pelvicexercises.com.au to strengthen your buttocks, stabilize your pelvis & protect your pelvic floor.

These 4 sacroiliac joint exercises are general buttock strengthening exercises directed towards conditioning the muscles surrounding the sacroiliac joints. These exercises are not a substitute for medical treatment from your health practitioner. These SIJ exercises are the type of exercises commonly prescribed for SI joint instability.

Sacroiliac joint exercises demonstrated in this video:

1. Floor bridge

Starting position:

Lying supine on a firm surface, knees bent and feet flat

Action

– Push down through your heels and raise your buttocks off the mat
– Breathe out as you raise your body
– Lower your body back to starting position

Bridge Exercise Progression

Place a dumbbell weight on your pelvis

2. Clam

Starting position

Commence lying on a firm surface on your side, knees bent, head and neck supported

Action

– Raise the top leg just above the lower leg keeping your feet in contact
– Lower the lifting leg back to starting position
– Repeat lying on both sides

Clam Progression

Position a weight on the upper outer thigh close to the knee or use an exercise band around the thighs

3. Alternate arm and leg raise

Starting Position

– Lying prone with/without a cushion supporting the hips and pelvis
– Keep the forehead resting down on the back of the hands

Action

– Gently contract your deep abdominal muscles
– Raise one straight leg off the mat
– Lower the leg back to the mat
– Repeat on both sides

Alternate arm and leg raise progression

Lift and lower alternate arm and legs simultaneously

4. Heel prop

Starting position

– Lying prone with/without a pillow supporting the hips and pelvis
– Keep forehead down supported on the back of the hands

Action

– Bend one leg at the knee to approximately 90 degrees (right angle)
– Lift the bent leg pushing the flexed foot towards the ceiling
– Lower the bent leg back to starting position
– Repeat with the other leg

Physical Therapy Tips for Safe Sacroiliac Joint Exercises

– Cease any exercise that causes physical discomfort
– Support the hips and pelvis with a cushion when lying prone
– Progress gradually
– Avoid tensing the pelvic floor pelvic floor muscles during these exercises.

How Many Sacroiliac Joint Exercises?

Commence with whatever feels comfortable for your body, even 1-2 repetitions at a time
Generally aim for 10-12 repetitions of each exercise at a time (1 set)
Repeat up to 3 sets of exercises/day
SIJ strengthening exercises can be performed 3-5 times per week

Research has shown that SIJ exercises for stabilization were effective in postpartum women for pain and disability (1) however some research has failed show that stabilization exercise is any more effective than other treatment regimes (2).

References:
(1) Stuge B, Laerum E, Kirkesola G, Vollestad N. (2004) The efficacy of a treatment program focusing on specifi c stabilizing exercises for pelvic girdle pain aft er pregnancy: A randomized controlled trial. Spine 29:351–359.

(2) Nilsson-Wikmar L, Holm K, Oijerstedt R, Harms-Ringdahl K. (2005) Effect of three different
physical therapy treatments on pain and activity in pregnant women with pelvic girdle
pain: A randomized clinical trial with 3, 6, and 12 months follow-up postpartum. Spine ;30:850–856.

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Exercises to Treat Hip Bursitis

Improving hip flexibility and strength is crucial to addressing hip bursitis. Tight or weak muscles can alter the way you walk or move, leading to friction and inflammation of the bursa. A physical therapist  or qualified health coach can help target specific areas of tightness or weakness and prescribe exercises to address them. Eccentric exercises, which focus on making the hip muscles slowly lengthen against a load, are typically recommended. Rest from aggravating, repetitive activities, such as running and jumping, is also helpful.

Hip Bursitis Exercise Routine. Best Exercises For Hip Bursitis.

In this hip bursitis exercise routine, I guide you through some of the best exercises to prevent, treat, and manage hip bursitis. For specific exercise reps, sets and a hip bursitis healing program customized to your body’s unique needs, please contact your physical therapist or schedule an Injury Recovery Coaching appointment. I can work with you to plan the best program for your specific needs. For optimal results, look to incorporate these exercises four to five times a week. Boosting the strength and mobility of your hip and leg muscles will minimize the risk for developing bursitis and may help with the pain associated with hip bursitis.

As always, please check with your doctor or physical therapist before starting this or any exercise routine. Listen to your body, modify as needed, and always exercise with good judgement. The exercises we will move through together in this routine are:

Hip Bursitis Stretching Exercises

Sphinx pose with internal and external rotation
Quad stretch
Figure Four Glute stretch
IT band stretch
Pelvic Tilts
Hip Bursitis Strengthening Exercises

Hip Bridge
Straight Leg Raise
Clam shell
Side lying leg raises
Side Plank
Center Plank
Prone Hip extension
Prone hip extension with hamstring curl
Bird Dog Reach
Straight leg lift
Chair squat

Ready to get started? Press play and Ill lead you through the best exercises for Hip Bursitis. I hope this video is one you can use time and time again to get out of pain and stay active!

If you LIKED this video please do two things: SHARE it with someone who could benefit and hit the THUMBS UP like button. Your support means more people will be able to view this exercise video online and feel better.

Have you ever suffered from hip bursitis? Do these exercises help you? Let me know down in the comments below.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Caroline Jordan Fitness its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Caroline Jordan Fitness makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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“Hip pain is most commonly caused by arthritis and can be treated non-operatively by losing weight or operatively by hip replacement.” – Dr. Vijay Borra, orthopedic surgeon at Medical Center Hospital.

Welcome! Medical Center Health System (MCHS) is the most comprehensive healthcare provider in the Permian Basin. Founded over 60 years ago, MCHS has grown from one community hospital into a family of healthcare providers delivering a broad range of advanced medical services to the people of Odessa and surrounding 17 counties. This includes Medical Center Hospital – our 402-bed flagship facility, the all-new Center for Women & Infants, the Center for Health & Wellness and a growing number of walk-in clinics, imaging centers and physician-led partnerships.

Other Health System Websites

Center for Women & Infants
(http://www.mch4women.com/)

Mission Fitness
(http://www.missionfitnessnow.com/)

Permian Basin Health Network
(http://www.pbhn.org/)

ProCare Odessa
(http://www.procareodessa.com/)
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