I appreciate the fact that every explanation was direct and straight forward rather than on some videos that go on and on before they really get to the point.
I am a 64 and YES the pain at night is insanely painful and incredibly stiff. I wake in the middle of night, try to roll over but the pain and stiffness makes me lay still for comfort, but I know I must get up and MOVE. So I tell myself yes there's going to be pain and it's going to hurt but if I don't get up and move it will only get worse. So I slowly reach for my push walker and roll out of bed screaming. each move hurts and I can barely walk and have to pee! I make it to the bathroom and ease myself down on the toilet, relief, but now I am stuck on the pot, just as bad as having to get out of bed. I now keep an exercise ball beside my bed, when I wake at night in pain I scootch out of bed screaming to get my hips on the ball for instant relief. I sit on the ball and do what I can to get the blood flowing, rocking, ankle pumps, hip gyrations easy, ect... only gets BETTER. I am up drinking a cup of coffee now at 3 am. 'Fear the Bed' Thanks for the video.
Sorry to hear you are dealing with all that. This pain can truly be debilitating. Sounds like you have done a great job modifying and assisting the things you have control over. Hope this video provides you with a few more options to try!
I am eighty seven I feel severe pain in right side I do exercise but no relief I cannot walk continuously for more than ten minutes however after a rest of five minutes I resume walking for ten minutes more ..This has my life difficult .
When I first had that kind of pain - mind my didn't get as bad as yours , altho I thought it was pretty bad - I went to chiropractor. She was horses chiropractor but also doing humans. I took 10 sessions and she changed my life, it had tremendous effect, so maybe good chiropractor would help you too. I only layer found out it's OS arthritis
Thanks for the info.! My left hip was diagnosed with mild OA when I was about 50 and has now progressed to severe OA at almost 61. I've been waiting the last 2 yrs. for total hip replacement surgery. Decided to join a gym about 10 months ago and had a personal trainer suggest some exercises to strengthen my glutes and related muscles around the hip/groin. I have seen significant reduction in my pain and ability to use my left leg. I've postponed my surgery out for another 6 months to see how things go.
You are most welcome! Glad to hear you were able to help reduce your pain with exercises and strength training! Keep up the good work and hopefully you can hold off the THR for a long time
@@Ayngage I know several people that have had the surgery and all have positive experiences (pain free after healing from the surgery). As long as I can manage the pain, without resorting to taking drugs frequently (anti-inflamatories/tylenol), I'll not get the surgery. Unfortunately, from everything I've read, the arthritis will continue to progress. Prayer is good.
@@macker0077 At first I thought you were from the UK because you said you had been waiting two years for hip surgery, then you said you knew people who had postive experience from surgery, then I thought you are not from the UK (everyone I know in the UK has bad results from surgery). Then I saw Tylenol mentioned and I know you are from US (or may be Canada (could explain the two year wait))
Fantastic presentation!!!I wanted to add on the association of cold weather and pain…as much as belief is a factor,notably the pain and cold receptors share the same pathways in the brain and it hence why patients also feel much pain in cold weather.So making them aware of that helps a lot to cope.Thanks!
I'm 80, diagnosed with moderate OA, both hips. I stretch and strengthen all the hip attached muscles daily in shoulder deep, 90 degrees water for 20 to 30 minutes. The zero-gravity condition has allowed me to dramatically improve the tone on the muscles that hold the ball in it's socket, without over stressing my deteriorating cartlidge. My Fitbit watch shows that I'm consistently walking over 8,000 steps daily without significant pain. Two years ago, 100 steps was my upper limit.
My hip pain started two months ago after my chiropractor taught me a glute stretch because I told him I was having trouble tying my left sneaker. Bending to cut left toenails also a problem. I did the stretch only a few times then stopped. Now my hip hurts sitting and today, walking. I’m 70 and 20 lbs overweight because of a medication I’m taking which messes with estrogen as a side effect. It’s the only medication I’ve ever taken (blood pressure) and I can’t get off it. I’ve tried several times. I eat a whole food plant based diet and am usually trim and light on my feet. Now I’m fat around belly hips and thighs. Still eating the same way with no oil. I’ve recently added 4oz animal protein with breakfast but haven’t seen any improvement yet. Will start these exercises now! Thank you so much.
I was diagnosed with rheumatoid arthritis when I was 19, I still didn't got better treatment to this, a expecting that this year I would have my best year come back!
Sorry to hear that. We love the positive attitude, hoping you have a great year! We will be posting a video relatively soon covering rheumatoid arthritis
excellent. Thank you so much Dr. for really good information. I live in pain, and had the idea it was my fault for overdoing. You explained different reasons, and for that I am grateful. Plus, I just finished your exercises and I will look for more from you! Thank you thank you!
Those exercises seem to be working for me. I don't have any diagnose for my pain but I tried those exercises and they worked like magic in relieving my pain in hip area, pelvis and back. I will continue to do them so I can do my Martial Art. Thanks for those videos wonderful
This is a superb video, thank you! I am 72 years old, male, and obese. The sad thing is that I was on the omad diet which is one meal a day, for one year 7 months never cheating a single day. I lost 66 lb and I was bicycling to the beach, 14 mile round trip several times a month. After one particular vigorous session I could barely make it back home my hip hurt so badly. I had been limping for more than a year, but without pain or disruption in my life. It's been 10 months and I've been to a hip doctor orthopedic, he says I need total hip replacement. I'm trying other alternatives because I will never never get a hip replacement.
Really thankyou soo much. I am only 21 year old girl and facing this only because of prolonged sitting. My ribs are also stiffed which causes pain while breathing. Thankyou for this and surely going to do these exercises and give you the honest feedback. 🙏🏻
Wow this was really helpful, very simple on the why and what to do. I am a huge fan of walking and the last 2 months this issue has been attempting to slow me down, and that frustrates me. I will work on this religiously. Thank you for the video
I think thats what I might have... going to try your exercises. Im 74 and when I was kneeling down several times in church I felt pain when I was walking out of church yesterday. Better today..😮. Its just on my left side.. walking better today.. not as painful.
I’m starting your exercises TODAY in hopes I don’t have to get a hip replacement. I took a cortisone shot directly into my hip 5 days ago and the pain is kind of manageable now. My range of motion is OK. I just do NOT want another shot… WORST pain ever!
I visited many doctors and no one told me anything for my rib pain after scans and many tests. thanks to your vídeo now only have pain in one point: the tip of the Edge of my left rib, and when i touch It it's like something moves there and crunch.doctors touched me there and felt It and said to me "oh,well, nothing to do here" i really Don't know how much i can do about it, but you save me a lot of pain.thank you very much
This comment should be in the rib pain video of yours. Sorry for the mistake,but i'm sure you get it.thanks again good sir.people near you are Lucky to get your wisdom
I’ve had pain mostly in the front of hip and groin area. MRI showed a torn labrum in my hip several years ago. The stiffness putting socks on has gotten worse and noticed more weakness in the front of my hip. Do you feel these exercises will help for my symptoms. Thank You
That sounds like this condition, so the exercises should be helpful. If you want to focus more on the labrum issue first, check out this video ua-cam.com/video/goQ2A0JD57Q/v-deo.htmlsi=TSGX86Ng920jEKIm
wow yup have this and is very annoying do wing chun and feels better when moving a lot but laying down seems to set it off etc don’t remember ever doing any damage and had no scan
Thank you for these exercises!Would be great to know the prognosis of OA long term and any options for treatment outside of hip replacement. Thank you! 🙏🏽
Finally a neurologists said I had spinal stenosis a disk degeneration of L4L5. I have been taking spinal injections to relieve the pain. But the injections only last 2 weeks tops.
I was diagnosed with this condition at almost 20 years old (I’m 21 now) I started studying at a musical theatre college with zero prior experience in dance (I was accepted because of my skills in singing and acting) which meant at 20 years old suddenly went straight into ballet, jazz, tap and other forms of dance full speed and I had already had pain in one of my hips before college which was undiagnosed (I was told I can’t dance because it’s gonna get worse but I still did as I thought I had no choice and I was naive thinking it can’t be that bad). And of course the pain immediately started getting so much worse and spread to my other hip and back and groin and arms and calves and just everywhere.. On top of that, I had been diagnosed with an eating disorder (anorexia nervosa) which also got so much worse, I relapsed the forth time as I started college and had no one to help with it (even though I did inform teachers about it no one cared). So now I have such severe tension causing pain all over my body from head to toes, fibromyalgia too, caused by extreme psychological stress during college) and on top of that osteoarthritis at 20 years old (which was almost not diagnosed because the person writing the report of the scan possibly thought I was older than I am so she just didn’t pay attention to the obvious signs of osteoarthritis). Oh and they also found a hip labral tear in one of the hips. I’m scared of doing strength exercises because whenever I even stand on my toes or lift my leg a little to high or try minimal dancing after half a year of not doing it at all, it’s like I go back to square one and both my legs alongside my back and everything get so tense I can’t sleep and if I try massaging it or pressing around my hips or knees to ease the tension (especially the inner knee side along the inner thigh) I feel needle sharp pain. And I also get a full body massage once every week but it’s so scary when whenever I get slightly better after months of getting massages, mud therapies and almost none exercise to give it the rest I’m told it needs, it goes back after a few minutes of I guess now really triggering movements (like just dancing on my toes a little).. my question would be, is it possible that the condition started forming due to my eating disorder and severe exercise when I barely had any fat? Which happened before college and then I went into intense daily dancing (and truly tortured myself trying to prove I’m not lazy which according to them I was 😄) for more than half a year till I couldn’t anymore.. And does massaging the legs help when it’s super painful or is it going to make it worse? And do the strength exercises also help with that severe tension (which goes alongside osteoarthritis for me), because to me it sounds contradicting.. I apologize for so many questions and such a long comment but I’m genuinely desperate and scared it will only get worse as I’m still so young and already mourning my own strong and healthy self.. I love dancing even though I was a complete beginner and still am.. what if I’m never able to even attempt to dance again. I’ll be beyond grateful if you respond, as it’s the first video that I thought was actually great in helping me understand what it is I’m going through and the first person I thought could possibly help me with a few questions that have been haunting my mind since forever.. Thank you so much if you take the time to read this comment, God bless you. I apologize for so many questions and such a long comment but I’m genuinely desperate and scared it will only get worse as I’m still so young. I love dancing contemporary even though I was a complete beginner and still am.. what if I’m never able to even attempt to dance again. I’ll be so grateful if you respond, as it’s the first video that I thought actually helped me understand what it is I’m going through and could possibly help me with a couple questions which have been haunting my mind since forever..
The conditions you mentioned could have contributed to your issue, hard to say for certain and likely there were many factors. Doing the exercises for the hips to strengthen them overtime is the only to improve function and overtime get back to the activities you want. We understand it is scary, but go very slow and find the right entry the hips can handle, then slowly progress as your symptoms tolerated. Doing the correct exercise will not damage the hips. Hope this helps.
Thank you so much for sharing. Great explanation. For me RESISTANCE BANDS work better. I don't know why but I have less pain when I exercise, and I feel less sore the next day !!??
A 26 yo female this side. I am experiencing this issue since I was 23. I am experiencing pain whenever I do excessive workout, prolonged sitting or sleeping on one side. I have completely stopped working out. And to my amazement the instances of freezing of my joints have lessened significantly. My question is, 'would I never be able to exercise/workout'
Sorry to hear you have been dealing with this. This is uncommon is someone your age. From what you are describing this video will likely help you more. ua-cam.com/video/l5Me8a1Hui4/v-deo.html You will likely have to be careful how much you do when you start exercising, but to answer your question. It is very likely you will be able to exercise again.
I have this constant pain in the front, side and back of the waist/ hip area. Its more apparent in the front groin hip area. Im confused dr. Iv tried a lot of stretches and strength stuff, managed to get rid of most of my sciatica that I have had for a couple years but now this has been going on really badly for a year and I'm 37 I like to work out with the burning hurts it's like a burning pain sensation and I cannot do lower body things especially things like step UPS or squats. Really Burns and hurts in the front part. Not only does it burn in the front, but tingling too in the bladder area 😮😢 videos are awesome doctor wish you lived near me....what do I do
Thank you for the comment. Sorry to hear you have been dealing with this for so long. Unfortuantely we can't give any specific advice without an examination. We recommend seeing a healthcare provicer as soon as possible
💯😎👊💯Yes you are so right that sciatica pain in the elder people it hurt bad 😣 So thank you for your help All of your help we really appreciate it Help from the Carolinas 😇 💙 ING it ✅💯
I was diagnosed with severe arthritis ofbthe right hip...few years ago..is there any hope to avoid surgery...ive been putting it off trying alternatives...pt..chiro...acupuncture...help.
All of our best recommendations are in the video. If you have severe arthritis getting a surgical consultation is important. Especially if you are over 55 years old Don't waste your time with chiro or acupuncture. A good evidence-based PT that could help you strengthen your hips muscles will most likely provide some benefit but unlikely to full resolve the issue
At age 60, I was 6', 139# and had run 36,000 miles. At that time, I was running 6 nine-minute hilly miles, walking one, biking 16 (again hilly) miles at 15mph average, and doing 1½ hours of yoga per day. I could bring my thighs to my chest, and also lie on my back, raise my legs, and drop them into full lotus unassisted. Over the next few years, I developed OA in both hips, my right leg first became shorter than my left, and then my left became about 1" shorter than my right. Now at nearly age 73, I have used a rollator for the last eight years, but stopped last month and am trying to get some of my mobility back. This video may help with that. Thanks.
You are most welcome! If you haven't tried an heel lift, that may be an option to see if it can help with the leg length inequality. Hope this video helps, please let us know if you have any questions
Thank you for your videos, am 40y Male and have been diagnosed with Avascular Necrosis and have severe pain on my right leg groin and knee area. Waiting for a surgery, will these exercises help with the pain
@PerformanceSportSpine thank you so much for replying, before the doctors exactly found out what was wrong with me after doing scans and x-rays he referred me to physiotherapy and was asked to do exercises similar to your ones.
Waiting for the doctor to actually put me on the waiting list for the operation, still very early days, just found out last week of my condition but been having severe groin and knee pain for the last few months.
Great presentation, thank you so much! Question, as you progress through the exercises, like the step-ups, would you continually increase the height or at some point I assume you would add additional weight? Similar for the chair squats assume at some point you would increase the reps and/or weight to continue to improve?
Thank you! Adding weight is a great option to increase the difficulty. As well as adding reps, sets, slower tempo or a higher step. Yes progress when you feel your body is ready for an additional challenge
For most people, they can run at some capacity safely. Dosage will come into play, good shoes, not running on concert. For a lot of people we implement a walk/jog protocol.
Dear Sir: I have been diagnosed with Osteoarthritis affecting the ball and socket joints in my hips. One hip is particularly sore when walking. Feels like a sharp edge is sticking into the joint! Do you know if this series done 3 - 4 times per week can successfully rehabilitate your hips? Thank you.
Fortunately there is a lot we can do for osteoarthritis as movement and moderate exercise is protective. If your osteoarthritis is mild to moderate it is very likely if you follow what we talk about in this video you will see significant improvement. Please let me know if you have any additional questions
Dear Sir: I started using this exercise routine at the beginning of July. Unfortunately, I have had to stop. The movements seem to aggravate the condition and walking becomes very painful for several days afterwards. My very recent X-Ray diagnosis states and I quote: "Moderate to Severe OA changes in both Hip Joints. Mild degenerative changes in the Sacroilliac Joints. Degenerative changes in the Spine". The search goes on for healing movements!😒😒
I have this problem for more than 5 years and its been very hard l take the best care of myself when walking and deciding about when to do hip replacement which does make me think alot lm not sure when it does scare me a bit any operation is very serious business and have to find the right experienced doctor suitable for this procedure
I was diagnosed with moderate to severe osteo with bone spur in hips. I have exercised regularly since I was 35 and now am 63. I do the nordic track 25 minutes or fast walk 25 minutes. I do mild stretching and 20 squats before I start exercising. I was also doing 300 situps 5 days a week using the old ab roller but recently stopped that when I moved. At one point I was doing pushups and a 4 minute plank but stopped that when I didnt feel it was helping me. I experience pain at night and raise the legs with a pilow or on my side with a pillow between the legs. I do experience what you showed with socks, getting in a truck etc. I also have a goofy nerulogical weirdness that seems to stem from soreness in the hips and just makes me feel tired and blah. I am not sure if this is caused from this condition as well. I am wondering if hip survery gets rid of the arthritis and pain? I have only taken tylonel 1 time recently when I had overdone it during the day, lifting etc. when moving. Stess seems to agrivate as well? Any opionion would be helpful. I just say keep on movin movin every day.
Hi! Thanks for the info. If you have severe OA I would definitely get a surgical opinion. If people are otherwise healthy, you can expect good results in pain reduction and improved function. Stress can definitely aggravate pain, as pain is very complex and has many factors that contribute to your experience of it. Definitely keep moving and focus on exercises/activities that the hips seem to handle the best.
Thank you for your reply. I forgot to mention I had triple bypass 2 years ago but doing fine now except for what I mentioned. I will seek surgical opinion as noted. You never commented on the neurological blah and tiredness I can feel and if this can cause that as well. Thanks again for your reply I REALLY appreciate you.
@@kerrychristy308You are most welcome! Let us if you have any questions after the visit. As for the neurological blah and tiredness, I can't give any medical recommendations on that.
Hi, I have undergone a femur fracture and had a surgery I had to implant rod into femur. But now when I try to do side raises I feel this pain in hip joint. Is that of something concern. Or it can heal with the time.
I think there's a lot with the way of living. I'll give my example, so maybe that will help someone... I'm 40 years old. Because of my job I sit a lot. But I'm also very active (well used to be before I'm diagnosed with mild hip OA), I played soccer 2-3 times a week and hike a lot. Hiking will never be less then 20km with minimum 1000m altitude difference. So, sitting a lot doing nothing and then go full 100% soccer and hike. And I was in good shape. But here's where I think the problem may occur - I did a minimum or no stretch at all. Relaxing for me after those activities was just laying on the bed. Muscles would go from 0 to 100 and back, some would get stronger from soccer and hiking and other would get tight&weaker from sitting - so muscle imbalance is created. And I'm talking about minimum 10 years of doing it like that. So, question for you - can massive muscle imbalance create hip OA? Doctor based on x-ray suggested surgery - that's still not option for me at this age, because I still have no pain for surgery. The pain is more irritating, annoying then it is painful, but limited ROM is big issue for me because of some extreme hiking (I stopped playing soccer) which I still like to do very much. ROM is clearly after 90 degrees flexion, when trying to do more pinching/blocking happens. Also, after 20km of hiking I feel like there is inflammation around hip joints, and then I really do need rest. So, my guess that hip flexor muscles are tight and weak. Maybe glute muscles also... So, are these the exercises what I need for my condition? You think I need to strengthen those muscles rather then stretch them?
Thanks you for sharing your story. With this issue the ROM loss is d/t bony changes, so you don't have to stretch and the goal is not to increase flexibility. Aggressive stretching will only irritate the issue. With this you wanted to strengthen all the muscles around the hip, so yes these are the exercises you should be doing. The muscle imbalance and sitting did not create this issue, the changes came in your teenage years, mostly likely from the demands of soccer. Also in regards to surgery, this issue can not be made from simple x-rays, clinical presentation and sign/symptoms also matter. this condition presents on a continuum from mild to moderate to severe, where only the later is surgery needed.
@@PerformanceSportSpine Thank you for quick response. I watched your other videos about hip labrum tear and hip impingement... for me there is a lot correlation between those problems and OA. I noticed you are mentioning the goal is to get stronger in ROM you have... But what if I want to increase ROM over time (that's the main goal for me)? Because of the bony changes, am I destined to ROM I have right now and the purpose is just to get stronger in that limited ROM, so maybe the condition I have doesn't get worse? Or these exercises will eventually help to get more ROM over time?
@@269Plavi If your ROM is limited to stretching or mobility work won't increase it. The goal is to get stronger in that range of motion and moderate exercise is protective of joints.
Hi I have chronic pelvis and my doctor asked me to go for replacement and I refuse because I'm doing activities well but the pains still there whenever I stress out should I?
I have been diagnosed OA. I feel a lot of pain and I now even Limp. My worry is my tigh muscles has also been reducing in Size. Pls do we have anything that I can do to build up my muscles???
Sorry to hear that. One thing we recommend is use a tape measure that bends and measure both things to have a more objective measurement and get a baseline. As for ways to strengthen the muscles this video will give you 2 good options, assuming it is same for you do exercise your knee and leg. Video Link:ua-cam.com/video/ds9t0DciJwM/v-deo.html Exercises @ 4:40 & 5:25
What would you recommend if a person has right hip and both knees have arthritis and need replacing? The right leg quad muscle into the knee inner and outer can be very painful- shooting pain.
For the hip arthritis we would recommend what we talk about in this video. As for the knee arthritis we can post a link to a different video. As for the knee replacement, there are lot of factors to consider, hopefully the surgeon/medical practitioner has gone over all the options.
Hi - I don’t think I fully understand what ‘stiffness’ means? I don’t feel stiff per se, I have pain that seems to prohibit me from moving, is that the same thing? Ty
Stiffness is more of a tightness feeling or restriction of movement, rather than pain. However there can be some cross over as everyone experience can be different
I am in alot of pain on my left leg have had hip replaced on right but really fo not want surgery on left too pls letbme know which exercises i should do tku
I can do the internal rotation more than 15 degrees but it causes pain in my upper thighs and groin. Can it be muscle pull? I am 34 years old, not an athlete, neither have an physically active life style.
It sounds like a muscle strain. This video will show you how to identify which muscle it is and the proper rehab exercises to resolve it. ua-cam.com/video/9YeyecaxEGw/v-deo.html
Okay,I’m experiencing this as a Futsal player. Besides all the exercises what can i use to relief pain. This mostly happens when i play futsal for a long period of time to say a full match than this pain start mostly with fatigue too
great video! I got detected with hip arthritis at 23 and they said it was most likely genetics just like my scoliosis, cataracts and prostatic condition.(yeah i was really blessed genetically right?) will stem cells help me to avoid using a wheelchair on the future say 20 years from now on? or is that inevitable? Also is there a way to build muscles on the lower body for harmstrings,quads and glutes without affecting/involving the hips to avoid the hip arthritis from getting worse? I’d really like to build muscle to at least lean muscle level for aesthetics. Thank you for the content!
Thank you! Yes, there is a large genetic component as well as others. As for stem cells, I think we need more research to be able to say confidently one way or the other. As for exercises you absolutely can strengthen the muscles, joint and of tissue that is protective. Remember when exercises are done at the right dosage there is WEAR and REPAIR, not WEAR and TEAR.
I have left hip and left knee osteoarthritis. This is my 3rd day of doing exercises. Need to add, I’m 76, ortho said not ready for any replacement and he’s not a fan of that anyway! After the first day, my knee woke me up at night, IT Band.. any extra suggestions?
We would recommend ice and rest. And any over the counter medication (that isn't contraindicated with any health conditions). Rest until the knee/It band are calmed down, then start again a little slower, maybe take every other day off.
Thank you for your quick response! I do the ice and try to rest when I can. I am a Pilates instructor and try to keep seniors moving! I may also do half one day, and the others the next..alternating! I am always working on my core and posture which does help! I also like your explanations! 👏👏
It is not, anterior femoral glide syndrome is a made up dysfunction. Trying to "fix" that will not be successful. As for diagnosis, x-ray and history/physical examination is enough
I was recently diagnosed with both hips osteoarthritis and trochanteritis. I am wondering would I’ ll be able to join the gym in the future or will that disable me from any activity.
Yes you get definitely get back to the gym with the right exercises. The exercises in this video will give you everything you need to deal with the OA. As for trochanteritis, this video will help you understand that condition and how to effectively treat it. ua-cam.com/video/l5Me8a1Hui4/v-deo.html
Thank you for making this video. 😊 I have been in pain for a while. I am going to try these exercises. I have been hunched over when walking because it didn't hurt as much when I did this. My posture is awful now. What can I do to correct this? I am 64 years old and its hard getting up and down on the floor. Thank you for your time.
You are most welcome. These exercises should help. With the walking issue, that may be stenosis of the back, especially if sitting feels better than standing/walking and you have pain over the buttocks/back of legs. If so this video will help. ua-cam.com/video/jo368Q-ow_M/v-deo.html Please me know if you have any questions.
Oh! I like this. I'm gonna save it to my phone for easy reference. My hips (especially the left one) aches and throbs when I go to bed. I'm gonna start these exercises tomorrow! I already go to the gym and have lost weight, so that's 2 good things!
I appreciate the fact that every explanation was direct and straight forward rather than on some videos that go on and on before they really get to the point.
Concise and pragmatic, that is our hope with these videos. Thanks for watching!
I am a 64 and YES the pain at night is insanely painful and incredibly stiff. I wake in the middle of night, try to roll over but the pain and stiffness makes me lay still for comfort, but I know I must get up and MOVE. So I tell myself yes there's going to be pain and it's going to hurt but if I don't get up and move it will only get worse. So I slowly reach for my push walker and roll out of bed screaming. each move hurts and I can barely walk and have to pee! I make it to the bathroom and ease myself down on the toilet, relief, but now I am stuck on the pot, just as bad as having to get out of bed. I now keep an exercise ball beside my bed, when I wake at night in pain I scootch out of bed screaming to get my hips on the ball for instant relief. I sit on the ball and do what I can to get the blood flowing, rocking, ankle pumps, hip gyrations easy, ect... only gets BETTER. I am up drinking a cup of coffee now at 3 am. 'Fear the Bed' Thanks for the video.
Sorry to hear you are dealing with all that. This pain can truly be debilitating. Sounds like you have done a great job modifying and assisting the things you have control over. Hope this video provides you with a few more options to try!
I go through the same , but now last 2 weeks I have done physiotherapy and doing exercises, much better
I am eighty seven I feel severe pain in right side I do exercise but no relief I cannot walk continuously for more than ten minutes however after a rest of five minutes I resume walking for ten minutes more ..This has my life difficult .
When I first had that kind of pain - mind my didn't get as bad as yours , altho I thought it was pretty bad - I went to chiropractor. She was horses chiropractor but also doing humans. I took 10 sessions and she changed my life, it had tremendous effect, so maybe good chiropractor would help you too. I only layer found out it's OS arthritis
I wish you well❤
Thanks for the info.! My left hip was diagnosed with mild OA when I was about 50 and has now progressed to severe OA at almost 61. I've been waiting the last 2 yrs. for total hip replacement surgery. Decided to join a gym about 10 months ago and had a personal trainer suggest some exercises to strengthen my glutes and related muscles around the hip/groin. I have seen significant reduction in my pain and ability to use my left leg. I've postponed my surgery out for another 6 months to see how things go.
You are most welcome! Glad to hear you were able to help reduce your pain with exercises and strength training! Keep up the good work and hopefully you can hold off the THR for a long time
Please do not do it regardless!
I choice the pain than giving my leg to a KNIFE.
PRAY TOO.
@@Ayngage I know several people that have had the surgery and all have positive experiences (pain free after healing from the surgery). As long as I can manage the pain, without resorting to taking drugs frequently (anti-inflamatories/tylenol), I'll not get the surgery. Unfortunately, from everything I've read, the arthritis will continue to progress. Prayer is good.
Bai tap cua ban huong dan that co hieu qua xin cam on.
@@macker0077 At first I thought you were from the UK because you said you had been waiting two years for hip surgery, then you said you knew people who had postive experience from surgery, then I thought you are not from the UK (everyone I know in the UK has bad results from surgery). Then I saw Tylenol mentioned and I know you are from US (or may be Canada (could explain the two year wait))
Fantastic presentation!!!I wanted to add on the association of cold weather and pain…as much as belief is a factor,notably the pain and cold receptors share the same pathways in the brain and it hence why patients also feel much pain in cold weather.So making them aware of that helps a lot to cope.Thanks!
Thank you! Also thanks for the explanation of the pathways and how they are connected
I'm 80, diagnosed with moderate OA, both hips. I stretch and strengthen all the hip attached muscles daily in shoulder deep, 90 degrees water for 20 to 30 minutes. The zero-gravity condition has allowed me to dramatically improve the tone on the muscles that hold the ball in it's socket, without over stressing my deteriorating cartlidge. My Fitbit watch shows that I'm consistently walking over 8,000 steps daily without significant pain. Two years ago, 100 steps was my upper limit.
Very inspiring! Thank you for sharing, I hope a lot of people read your comment.
My hip pain started two months ago after my chiropractor taught me a glute stretch because I told him I was having trouble tying my left sneaker. Bending to cut left toenails also a problem. I did the stretch only a few times then stopped. Now my hip hurts sitting and today, walking. I’m 70 and 20 lbs overweight because of a medication I’m taking which messes with estrogen as a side effect. It’s the only medication I’ve ever taken (blood pressure) and I can’t get off it. I’ve tried several times.
I eat a whole food plant based diet and am usually trim and light on my feet. Now I’m fat around belly hips and thighs. Still eating the same way with no oil. I’ve recently added 4oz animal protein with breakfast but haven’t seen any improvement yet.
Will start these exercises now! Thank you so much.
Thanks for watching, they should help. Sounds like you have had quite the journey, keep up the good work and best of luck!
Go carnivore and eliminate all carbs
I can't believe this exercise works like a miracle. I feel very good at just one try. Thank you sir 🙏
That's terrific news. Thanks for watching!
I’ve learned more in your short video than all Summer at the local Physical Therapy Center. Thank you
I am happy to hear you found it informative!
I was diagnosed with rheumatoid arthritis when I was 19, I still didn't got better treatment to this, a expecting that this year I would have my best year come back!
Sorry to hear that. We love the positive attitude, hoping you have a great year! We will be posting a video relatively soon covering rheumatoid arthritis
3:26
3:26
Thanks!
No problem! And thank you, very kind!
excellent. Thank you so much Dr. for really good information. I live in pain, and had the idea it was my fault for overdoing. You explained different reasons, and for that I am grateful. Plus, I just finished your exercises and I will look for more from you! Thank you thank you!
Thank you very much for the nice comment! Glad the video helped you know that you didn't do something to cause it. The exercises will help!
Those exercises seem to be working for me.
I don't have any diagnose for my pain but I tried those exercises and they worked like magic in relieving my pain in hip area, pelvis and back.
I will continue to do them so I can do my Martial Art.
Thanks for those videos wonderful
That's great news, thanks for sharing. Our mission is to help people stay active and not let pain inhibit what they want to do!
Is the pain even in the testicle?
@@phd2198 I think those muscles are linked together.
I always thought me doing martial arts is what caused mine
This is a superb video, thank you! I am 72 years old, male, and obese. The sad thing is that I was on the omad diet which is one meal a day, for one year 7 months never cheating a single day. I lost 66 lb and I was bicycling to the beach, 14 mile round trip several times a month. After one particular vigorous session I could barely make it back home my hip hurt so badly. I had been limping for more than a year, but without pain or disruption in my life. It's been 10 months and I've been to a hip doctor orthopedic, he says I need total hip replacement. I'm trying other alternatives because I will never never get a hip replacement.
Thank you for your comment. Sounds like you have had a long journey. Hope the limping gets better!
I'm trying to avoid a hip replacement also. My brother is 3 years older than I and he did both of his hips replaced probably 6 years ago.
Thank you for helping. I can do all the exercises or even more than you said but still I feel pain in my left hip and at a cervical join.
By cervical joint, do you mean you neck?
Thank you for this video. I will try these exercises. Your video was inspiring.
You're so welcome! Glad you found it inspiring!
Amazing informative video.
Glad it was helpful!
Been trying these for a while this is awesome thank you so much.
Glad you like them! Simple and effective!
What a clear explanation... I really liked it. God bless you sir ..
Thank you! Happy to hear you found it beneficial.
Really thankyou soo much. I am only 21 year old girl and facing this only because of prolonged sitting. My ribs are also stiffed which causes pain while breathing.
Thankyou for this and surely going to do these exercises and give you the honest feedback. 🙏🏻
You are most welcome! Arthritis is very rare in someone your age, so I would recommend making sure it this condition.
Do you have any suggestions about how to substitute where the exercises use the ball please?
Foam roller, soccer/basketball or small pillow
I'm a rumatuarthritus patient when I was thirty years old now I am sixty now I have hip joint problem I will follow this and hop best
Sorry to hear that. They should help! Let us know if you have any questions
Wow this was really helpful, very simple on the why and what to do. I am a huge fan of walking and the last 2 months this issue has been attempting to slow me down, and that frustrates me. I will work on this religiously. Thank you for the video
We love walking too! This will help, keep up the great work and let us know if you have any questions along the way
I think thats what I might have... going to try your exercises. Im 74 and when I was kneeling down several times in church I felt pain when I was walking out of church yesterday. Better today..😮. Its just on my left side.. walking better today.. not as painful.
Sorry to hear that. Hope this video is helpful for you. If you have any questions, don't hesitate to ask
Could you add some more specific exercises (I'm working on this every day and need a little variety)?
We will try and get a new video out soon
Thanks for this informative video❤
Glad it was helpful!
Thanks for explaining it so well Dr 🙏🏻❤️
Glad it was helpful!
Excellent! Thank you! I also exercise in a pool with a AquaJogger. It has helped a lot.
Wonderful! That is a great choice as well! Thanks for watching
I’m starting your exercises TODAY in hopes I don’t have to get a hip replacement. I took a cortisone shot directly into my hip 5 days ago and the pain is kind of manageable now. My range of motion is OK. I just do NOT want another shot… WORST pain ever!
Sounds great! Glad to hear your range of motion is good. These should help you not get another shot
I visited many doctors and no one told me anything for my rib pain after scans and many tests. thanks to your vídeo now only have pain in one point: the tip of the Edge of my left rib, and when i touch It it's like something moves there and crunch.doctors touched me there and felt It and said to me "oh,well, nothing to do here" i really Don't know how much i can do about it, but you save me a lot of pain.thank you very much
Glad to hear the video helped you! Sounds like you have had quite a journey, but your perseverance paid off!
This comment should be in the rib pain video of yours. Sorry for the mistake,but i'm sure you get it.thanks again good sir.people near you are Lucky to get your wisdom
I have to think of creative ways to put on socks and shoes due to right hip/groin pain. I’m gonna try these and report back. Thanks.
Yep, putting on socks can be very challenging. Hope this helps and yes, please let us know how it goes
I’ve had pain mostly in the front of hip and groin area. MRI showed a torn labrum in my hip several years ago. The stiffness putting socks on has gotten worse and noticed more weakness in the front of my hip. Do you feel these exercises will help for my symptoms. Thank You
That sounds like this condition, so the exercises should be helpful.
If you want to focus more on the labrum issue first, check out this video
ua-cam.com/video/goQ2A0JD57Q/v-deo.htmlsi=TSGX86Ng920jEKIm
Nice video. Hope it will be helpful to me. But i hv super morbid obesity problem. Thank you
Best of luck! Thanks for the comment.
wow yup have this and is very annoying do wing chun and feels better when moving a lot but laying down seems to set it off etc don’t remember ever doing any damage and had no scan
Moving is key! Keep up the good work.
Thank you for these exercises!Would be great to know the prognosis of OA long term and any options for treatment outside of hip replacement. Thank you! 🙏🏽
The prognosis is good for mild to moderate cases if they follow the advice of this video. All the best treatments are stated in the video
Very helpful. 🙏
Glad it was helpful!
Finally a neurologists said I had spinal stenosis a disk degeneration of L4L5. I have been taking spinal injections to relieve the pain. But the injections only last 2 weeks tops.
Is this for you hip pain?
yes, they are injecting L4L5 with steroids, this will help with all pains hip and lower extremities. sciatica
I am having avn please do suggest special exercises or care to be taking
With avn you would need to see a healthcare provider for specifc recommendations for your hip
I was diagnosed with this condition at almost 20 years old (I’m 21 now) I started studying at a musical theatre college with zero prior experience in dance (I was accepted because of my skills in singing and acting) which meant at 20 years old suddenly went straight into ballet, jazz, tap and other forms of dance full speed and I had already had pain in one of my hips before college which was undiagnosed (I was told I can’t dance because it’s gonna get worse but I still did as I thought I had no choice and I was naive thinking it can’t be that bad). And of course the pain immediately started getting so much worse and spread to my other hip and back and groin and arms and calves and just everywhere.. On top of that, I had been diagnosed with an eating disorder (anorexia nervosa) which also got so much worse, I relapsed the forth time as I started college and had no one to help with it (even though I did inform teachers about it no one cared). So now I have such severe tension causing pain all over my body from head to toes, fibromyalgia too, caused by extreme psychological stress during college) and on top of that osteoarthritis at 20 years old (which was almost not diagnosed because the person writing the report of the scan possibly thought I was older than I am so she just didn’t pay attention to the obvious signs of osteoarthritis). Oh and they also found a hip labral tear in one of the hips. I’m scared of doing strength exercises because whenever I even stand on my toes or lift my leg a little to high or try minimal dancing after half a year of not doing it at all, it’s like I go back to square one and both my legs alongside my back and everything get so tense I can’t sleep and if I try massaging it or pressing around my hips or knees to ease the tension (especially the inner knee side along the inner thigh) I feel needle sharp pain. And I also get a full body massage once every week but it’s so scary when whenever I get slightly better after months of getting massages, mud therapies and almost none exercise to give it the rest I’m told it needs, it goes back after a few minutes of I guess now really triggering movements (like just dancing on my toes a little).. my question would be, is it possible that the condition started forming due to my eating disorder and severe exercise when I barely had any fat? Which happened before college and then I went into intense daily dancing (and truly tortured myself trying to prove I’m not lazy which according to them I was 😄) for more than half a year till I couldn’t anymore.. And does massaging the legs help when it’s super painful or is it going to make it worse? And do the strength exercises also help with that severe tension (which goes alongside osteoarthritis for me), because to me it sounds contradicting..
I apologize for so many questions and such a long comment but I’m genuinely desperate and scared it will only get worse as I’m still so young and already mourning my own strong and healthy self.. I love dancing even though I was a complete beginner and still am.. what if I’m never able to even attempt to dance again.
I’ll be beyond grateful if you respond, as it’s the first video that I thought was actually great in helping me understand what it is I’m going through and the first person I thought could possibly help me with a few questions that have been haunting my mind since forever..
Thank you so much if you take the time to read this comment, God bless you.
I apologize for so many questions and such a long comment but I’m genuinely desperate and scared it will only get worse as I’m still so young. I love dancing contemporary even though I was a complete beginner and still am.. what if I’m never able to even attempt to dance again.
I’ll be so grateful if you respond, as it’s the first video that I thought actually helped me understand what it is I’m going through and could possibly help me with a couple questions which have been haunting my mind since forever..
The conditions you mentioned could have contributed to your issue, hard to say for certain and likely there were many factors. Doing the exercises for the hips to strengthen them overtime is the only to improve function and overtime get back to the activities you want. We understand it is scary, but go very slow and find the right entry the hips can handle, then slowly progress as your symptoms tolerated. Doing the correct exercise will not damage the hips. Hope this helps.
Thank you so much for this information. But what do you do if you can't stand on the leg to do the exercises, what do you do then?
You are most welcome! Try putting both hands on a table or chair to help balance and support the leg.
Sir I have be passing through this pain one years now 😭 thanks for the information
All the best! This should help you!
Thanks a lot doctor this exercise really helps me...
Most welcome! Thank you for watching and the nice comment.
Is the pain even in the testicle?
I appreciate your presentation very well explained.
Glad it was helpful! Thanks for watching
Can one do moderate weight in glute machine at gym for bridges?
Yes, as long as it is safe and doesn't hurt
Thank you so much for sharing. Great explanation. For me RESISTANCE BANDS work better. I don't know why but I have less pain when I exercise, and I feel less sore the next day !!??
You're so welcome! Movement is medicine, exercise and movement have so many health benefits, one of those being reducing pain.
A 26 yo female this side. I am experiencing this issue since I was 23. I am experiencing pain whenever I do excessive workout, prolonged sitting or sleeping on one side. I have completely stopped working out. And to my amazement the instances of freezing of my joints have lessened significantly. My question is, 'would I never be able to exercise/workout'
Sorry to hear you have been dealing with this. This is uncommon is someone your age. From what you are describing this video will likely help you more.
ua-cam.com/video/l5Me8a1Hui4/v-deo.html
You will likely have to be careful how much you do when you start exercising, but to answer your question. It is very likely you will be able to exercise again.
@@PerformanceSportSpine sounds hopeful. Let's see.
I have this constant pain in the front, side and back of the waist/ hip area. Its more apparent in the front groin hip area. Im confused dr. Iv tried a lot of stretches and strength stuff, managed to get rid of most of my sciatica that I have had for a couple years but now this has been going on really badly for a year and I'm 37 I like to work out with the burning hurts it's like a burning pain sensation and I cannot do lower body things especially things like step UPS or squats. Really Burns and hurts in the front part. Not only does it burn in the front, but tingling too in the bladder area 😮😢 videos are awesome doctor wish you lived near me....what do I do
Thank you for the comment. Sorry to hear you have been dealing with this for so long. Unfortuantely we can't give any specific advice without an examination. We recommend seeing a healthcare provicer as soon as possible
💯😎👊💯Yes you are so right that sciatica pain in the elder people it hurt bad 😣 So thank you for your help All of your help we really appreciate it Help from the Carolinas 😇 💙 ING it ✅💯
Happy to help! Thanks for the nice words.
I was diagnosed with severe arthritis ofbthe right hip...few years ago..is there any hope to avoid surgery...ive been putting it off trying alternatives...pt..chiro...acupuncture...help.
All of our best recommendations are in the video. If you have severe arthritis getting a surgical consultation is important. Especially if you are over 55 years old
Don't waste your time with chiro or acupuncture. A good evidence-based PT that could help you strengthen your hips muscles will most likely provide some benefit but unlikely to full resolve the issue
At age 60, I was 6', 139# and had run 36,000 miles. At that time, I was running 6 nine-minute hilly miles, walking one, biking 16 (again hilly) miles at 15mph average, and doing 1½ hours of yoga per day. I could bring my thighs to my chest, and also lie on my back, raise my legs, and drop them into full lotus unassisted. Over the next few years, I developed OA in both hips, my right leg first became shorter than my left, and then my left became about 1" shorter than my right. Now at nearly age 73, I have used a rollator for the last eight years, but stopped last month and am trying to get some of my mobility back. This video may help with that. Thanks.
You are most welcome! If you haven't tried an heel lift, that may be an option to see if it can help with the leg length inequality. Hope this video helps, please let us know if you have any questions
In such case, which Doctors or specialist to consult--- Ortho,Neuro,physio ?? Pl.advise.
Find a quality, evidenced-based physio
Thank you for your videos, am 40y Male and have been diagnosed with Avascular Necrosis and have severe pain on my right leg groin and knee area. Waiting for a surgery, will these exercises help with the pain
Sorry to hear that. Has your doctor determined if it is safe for you to exercise?
@PerformanceSportSpine thank you so much for replying, before the doctors exactly found out what was wrong with me after doing scans and x-rays he referred me to physiotherapy and was asked to do exercises similar to your ones.
Waiting for the doctor to actually put me on the waiting list for the operation, still very early days, just found out last week of my condition but been having severe groin and knee pain for the last few months.
@@kayatthemovies3119 Wishing you the best, hope you can get scheduled for surgery soon and find some things to help with the pain in the short-term.
Thank you. I'll try these.
Awesome! They will help
My right knee is bone on bone. I can’t use the step or kneel down. What are alternative exercises I could do
This video is what you need:
ua-cam.com/video/tVvD06mK61M/v-deo.htmlsi=04owXg0Z2FTUyJHH
Thanks for the video clip
You bet
Your video sound is somewhat low. Excellent info.
Thank you!
Excellent please do more videos
Thank you, will do!
Thank you so much sir, I like this type of your exercise process. 🙏♥️
So nice of you. Glad you found it helpful!
Can this exercise work for stubborn condition like rheumatoid arthritis?
Yes, these exercise could help some with RA, helping by keeping strength up and anti-inflammatory
Any alternative exercises for someone who doesn’t have a big ball like that?
You can just press you leg into the wall and slide it up and down. Alternatively, using a wash cloth can be helpful for some.
@@PerformanceSportSpine thanks, definitely trying it out. I hope these exercises will help, I’m in awful pain.
How many days/weeks of these exercises to show improvement?
3-4 times per week
@@PerformanceSportSpine How many weeks of doing them 3-4 times a week, before I start to see improvement?
Great presentation, thank you so much!
Question, as you progress through the exercises, like the step-ups, would you continually increase the height or at some point I assume you would add additional weight? Similar for the chair squats assume at some point you would increase the reps and/or weight to continue to improve?
Thank you! Adding weight is a great option to increase the difficulty. As well as adding reps, sets, slower tempo or a higher step. Yes progress when you feel your body is ready for an additional challenge
Great video! Thank you!
You are welcome!
Thank you ❤ IMO This is an Excellent presentation 💯
Glad you enjoyed it!
Hi, would jogging be harming with this condition?
For most people, they can run at some capacity safely.
Dosage will come into play, good shoes, not running on concert. For a lot of people we implement a walk/jog protocol.
Dear Sir:
I have been diagnosed with Osteoarthritis affecting the ball and socket joints in my hips. One hip is particularly sore when walking. Feels like a sharp edge is sticking into the joint! Do you know if this series done 3 - 4 times per week can successfully rehabilitate your hips?
Thank you.
Fortunately there is a lot we can do for osteoarthritis as movement and moderate exercise is protective. If your osteoarthritis is mild to moderate it is very likely if you follow what we talk about in this video you will see significant improvement. Please let me know if you have any additional questions
@@PerformanceSportSpineDear Sir: I very much appreciate your prompt reply and interest. I hope to give you feedback later this month. Best Wishes.
@@colinhenry2487 You are most welcome! Trying to help people as best we can. yes, please update us
Dear Sir:
I started using this exercise routine at the beginning of July. Unfortunately, I have had to stop. The movements seem to aggravate the condition and walking becomes very painful for several days afterwards. My very recent X-Ray diagnosis states and I quote: "Moderate to Severe OA changes in both Hip Joints. Mild degenerative changes in the Sacroilliac Joints. Degenerative changes in the Spine". The search goes on for healing movements!😒😒
@@colinhenry2487if condition worsens have you thought about total hip replacement
Good video ,I've also found using a grounding matt has reduced alot of my hip pain..
Thank you! Good to know, thanks for sharing.
I have this problem for more than 5 years and its been very hard l take the best care of myself when walking and deciding about when to do hip replacement which does make me think alot lm not sure when it does scare me a bit any operation is very serious business and have to find the right experienced doctor suitable for this procedure
Yes it can be very scary. Glad to hear you are taking the time to do your research to find the best one. Best of luck!
I was diagnosed with moderate to severe osteo with bone spur in hips. I have exercised regularly since I was 35 and now am 63. I do the nordic track 25 minutes or fast walk 25 minutes. I do mild stretching and 20 squats before I start exercising. I was also doing 300 situps 5 days a week using the old ab roller but recently stopped that when I moved. At one point I was doing pushups and a 4 minute plank but stopped that when I didnt feel it was helping me. I experience pain at night and raise the legs with a pilow or on my side with a pillow between the legs. I do experience what you showed with socks, getting in a truck etc. I also have a goofy nerulogical weirdness that seems to stem from soreness in the hips and just makes me feel tired and blah. I am not sure if this is caused from this condition as well. I am wondering if hip survery gets rid of the arthritis and pain? I have only taken tylonel 1 time recently when I had overdone it during the day, lifting etc. when moving. Stess seems to agrivate as well? Any opionion would be helpful. I just say keep on movin movin every day.
Hi! Thanks for the info. If you have severe OA I would definitely get a surgical opinion. If people are otherwise healthy, you can expect good results in pain reduction and improved function. Stress can definitely aggravate pain, as pain is very complex and has many factors that contribute to your experience of it. Definitely keep moving and focus on exercises/activities that the hips seem to handle the best.
Thank you for your reply. I forgot to mention I had triple bypass 2 years ago but doing fine now except for what I mentioned. I will seek surgical opinion as noted. You never commented on the neurological blah and tiredness I can feel and if this can cause that as well. Thanks again for your reply I REALLY appreciate you.
@@kerrychristy308You are most welcome! Let us if you have any questions after the visit. As for the neurological blah and tiredness, I can't give any medical recommendations on that.
Please advise what is the size of the ball for a 5'2" senior?
The ball should go to your knee or just above
Hi, I have undergone a femur fracture and had a surgery I had to implant rod into femur. But now when I try to do side raises I feel this pain in hip joint. Is that of something concern. Or it can heal with the time.
hello. The surgeon that performed the surgery would be the one to answer that question
Thank you so much for such good information.
Our pleasure! Appreciate the comment,
Please help sir I am patient of JIA-ERA arthritis and back is in front of hip area means groin so what excercise should i Do
Unfortunately we aren't able to give out specific medical advise
What about The Dead Bug exercise? I do that because I have heard it helps.
Yes that can be a good exercise. Will probably want to progress to more difficult/weight bearing exercises at some point
When I wake up I feel the pain more in the cold and damp weather without getting out of bed.
Cheers!
I think there's a lot with the way of living. I'll give my example, so maybe that will help someone...
I'm 40 years old. Because of my job I sit a lot. But I'm also very active (well used to be before I'm diagnosed with mild hip OA), I played soccer 2-3 times a week and hike a lot. Hiking will never be less then 20km with minimum 1000m altitude difference. So, sitting a lot doing nothing and then go full 100% soccer and hike. And I was in good shape. But here's where I think the problem may occur - I did a minimum or no stretch at all. Relaxing for me after those activities was just laying on the bed. Muscles would go from 0 to 100 and back, some would get stronger from soccer and hiking and other would get tight&weaker from sitting - so muscle imbalance is created. And I'm talking about minimum 10 years of doing it like that. So, question for you - can massive muscle imbalance create hip OA?
Doctor based on x-ray suggested surgery - that's still not option for me at this age, because I still have no pain for surgery. The pain is more irritating, annoying then it is painful, but limited ROM is big issue for me because of some extreme hiking (I stopped playing soccer) which I still like to do very much. ROM is clearly after 90 degrees flexion, when trying to do more pinching/blocking happens. Also, after 20km of hiking I feel like there is inflammation around hip joints, and then I really do need rest. So, my guess that hip flexor muscles are tight and weak. Maybe glute muscles also...
So, are these the exercises what I need for my condition? You think I need to strengthen those muscles rather then stretch them?
Thanks you for sharing your story. With this issue the ROM loss is d/t bony changes, so you don't have to stretch and the goal is not to increase flexibility. Aggressive stretching will only irritate the issue. With this you wanted to strengthen all the muscles around the hip, so yes these are the exercises you should be doing.
The muscle imbalance and sitting did not create this issue, the changes came in your teenage years, mostly likely from the demands of soccer.
Also in regards to surgery, this issue can not be made from simple x-rays, clinical presentation and sign/symptoms also matter. this condition presents on a continuum from mild to moderate to severe, where only the later is surgery needed.
@@PerformanceSportSpine
Thank you for quick response. I watched your other videos about hip labrum tear and hip impingement... for me there is a lot correlation between those problems and OA. I noticed you are mentioning the goal is to get stronger in ROM you have...
But what if I want to increase ROM over time (that's the main goal for me)? Because of the bony changes, am I destined to ROM I have right now and the purpose is just to get stronger in that limited ROM, so maybe the condition I have doesn't get worse? Or these exercises will eventually help to get more ROM over time?
@@269Plavi If your ROM is limited to stretching or mobility work won't increase it. The goal is to get stronger in that range of motion and moderate exercise is protective of joints.
Hi I have chronic pelvis and my doctor asked me to go for replacement and I refuse because I'm doing activities well but the pains still there whenever I stress out should I?
Is your arthritis moderate or severe?
I have been diagnosed OA. I feel a lot of pain and I now even Limp. My worry is my tigh muscles has also been reducing in Size. Pls do we have anything that I can do to build up my muscles???
Sorry to hear that. One thing we recommend is use a tape measure that bends and measure both things to have a more objective measurement and get a baseline.
As for ways to strengthen the muscles this video will give you 2 good options, assuming it is same for you do exercise your knee and leg.
Video Link:ua-cam.com/video/ds9t0DciJwM/v-deo.html
Exercises @ 4:40 & 5:25
What would you recommend if a person has right hip and both knees have arthritis and need replacing?
The right leg quad muscle into the knee inner and outer can be very painful- shooting pain.
For the hip arthritis we would recommend what we talk about in this video. As for the knee arthritis we can post a link to a different video. As for the knee replacement, there are lot of factors to consider, hopefully the surgeon/medical practitioner has gone over all the options.
Hi - I don’t think I fully understand what ‘stiffness’ means? I don’t feel stiff per se, I have pain that seems to prohibit me from moving, is that the same thing? Ty
Stiffness is more of a tightness feeling or restriction of movement, rather than pain. However there can be some cross over as everyone experience can be different
THANK YOU extremely helpful because I can see and follow you. Very ckear and understandable.
You are so welcome! That is exactly what we were hoping to accomplish.
Very informative. Thank you so much. New subbie~
Can I still play sports with this condition? If I focus on doing these exercises regularly
Yep you sure can! Do the exercises and keep the sports consistent.
Professional you are ❤
Thank you so much 😀
Good Information. Thanks 😊
So nice of you!
I am in alot of pain on my left leg have had hip replaced on right but really fo not want surgery on left too pls letbme know which exercises i should do tku
The best exercises are the ones we cover in the video
I can do the internal rotation more than 15 degrees but it causes pain in my upper thighs and groin. Can it be muscle pull? I am 34 years old, not an athlete, neither have an physically active life style.
It sounds like a muscle strain. This video will show you how to identify which muscle it is and the proper rehab exercises to resolve it.
ua-cam.com/video/9YeyecaxEGw/v-deo.html
Okay,I’m experiencing this as a Futsal player. Besides all the exercises what can i use to relief pain. This mostly happens when i play futsal for a long period of time to say a full match than this pain start mostly with fatigue too
Most of it is load management (frequency, duration, intensity, rest). Heat/ice may help to a small degree
great video! I got detected with hip arthritis at 23 and they said it was most likely genetics just like my scoliosis, cataracts and prostatic condition.(yeah i was really blessed genetically right?) will stem cells help me to avoid using a wheelchair on the future say 20 years from now on? or is that inevitable? Also is there a way to build muscles on the lower body for harmstrings,quads and glutes without affecting/involving the hips to avoid the hip arthritis from getting worse? I’d really like to build muscle to at least lean muscle level for aesthetics. Thank you for the content!
Thank you! Yes, there is a large genetic component as well as others. As for stem cells, I think we need more research to be able to say confidently one way or the other. As for exercises you absolutely can strengthen the muscles, joint and of tissue that is protective. Remember when exercises are done at the right dosage there is WEAR and REPAIR, not WEAR and TEAR.
I can't raise my leg up I must go for hip replacement mu right hip had no cartilage
Good luck with the hip replacement
Fantastic video, thanks!
Glad you liked it!
I have left hip and left knee osteoarthritis. This is my 3rd day of doing exercises. Need to add, I’m 76, ortho said not ready for any replacement and he’s not a fan of that anyway!
After the first day, my knee woke me up at night, IT Band.. any extra suggestions?
We would recommend ice and rest. And any over the counter medication (that isn't contraindicated with any health conditions). Rest until the knee/It band are calmed down, then start again a little slower, maybe take every other day off.
Thank you for your quick response! I do the ice and try to rest when I can. I am a Pilates instructor and try to keep seniors moving! I may also do half one day, and the others the next..alternating! I am always working on my core and posture which does help!
I also like your explanations! 👏👏
What of if your hip has loses what is the treatment
Not exactly sure what you are asking.
Two words, Thank you.
Our pleasure! Thanks for the comment.
Thank you so much. You are so explanatory and hit the nail on the head. I am starting today. Thank you. Be blessed
You are so welcome. Glad you found the video helpful. Take care!
Hi is this condition similar to anterior femoral glide syndrome. And will a simple x ray be sufficient to diagnose it or will it require an MRI?
It is not, anterior femoral glide syndrome is a made up dysfunction. Trying to "fix" that will not be successful. As for diagnosis, x-ray and history/physical examination is enough
Superb video!
Thank you very much!
Rehabilitate is to put back to original condition, HOW do you rehab arthritis.
You don't rehab the arthritis. You increase the strength and capacity of the muscles around the arthritis to help with it.
I was recently diagnosed with both hips osteoarthritis and trochanteritis. I am wondering would I’ ll be able to join the gym in the future or will that disable me from any activity.
Yes you get definitely get back to the gym with the right exercises. The exercises in this video will give you everything you need to deal with the OA. As for trochanteritis, this video will help you understand that condition and how to effectively treat it.
ua-cam.com/video/l5Me8a1Hui4/v-deo.html
@@PerformanceSportSpine Thank you very much.
@@louizan.8931 You're most welcome
Thank you for making this video. 😊 I have been in pain for a while. I am going to try these exercises. I have been hunched over when walking because it didn't hurt as much when I did this. My posture is awful now. What can I do to correct this? I am 64 years old and its hard getting up and down on the floor. Thank you for your time.
You are most welcome. These exercises should help. With the walking issue, that may be stenosis of the back, especially if sitting feels better than standing/walking and you have pain over the buttocks/back of legs. If so this video will help.
ua-cam.com/video/jo368Q-ow_M/v-deo.html
Please me know if you have any questions.
Oh! I like this. I'm gonna save it to my phone for easy reference. My hips (especially the left one) aches and throbs when I go to bed. I'm gonna start these exercises tomorrow! I already go to the gym and have lost weight, so that's 2 good things!
That's a great idea! Congrats on the weight loss. Thanks for watching and keep up the great work!
can you tell me if you are now ok
or the pain in still there
i have pain like you so any advice