How to Relieve Hip Arthritis Pain in 30 SECONDS

In this video, I'll show you how to

relieve

hip

arthritis

pain

in 30

seconds

. Stay tuned! Hello everyone. Dr. Rowe comes to us from SpineCare in St. Joseph, Michigan. In this video, we will focus on quick relief from hip

pain

caused by osteo

arthritis

. That's wear-and-tear arthritis of the hip, and we'll do that by lengthening and strengthening everything in and around the hip. To make it easier, I will divide the video into different parts. Each part will focus on a different area of ​​the hip. That way you can easily target the spots that need it most, and in the last part of the video we'll also focus on strengthening.

So don't miss that part. It's the most important! All of these exercises can be done at home. They require no equipment and quickly

relieve

hip pain, even in as little as 30

seconds

. So, let's get started and fix that hip pain right now. In this part, we will focus on hip pain on the outside of the leg and thigh, focusing on the AB or hip abductors. This is known as a clamshell combo. If your mattress is firm enough, you can do it on the bed but you can also do it on the floor. You will simply lie on your side with the painful side facing the ceiling.

Support your head with your hand like this. The movement is very easy. My knees will be approximately 90 degrees. I'm going to bring my feet and heels together towards the bed or the floor as well to get a stable anchor point. Take your hand and put it right on your hip. What you're going to do with this top leg is just rotate it up like this, bringing your knee back as far as you can. Really focus on moving through the hips and waist. When you do this, you will feel a lot of activation on the outside of your hip.

That is the hip AB or abductors. You should go up as high as you can and hold this comfortably for about three to five seconds. From there, slowly descend to the starting point. You just want to do this nice and slow for about 10 to 15 reps. So with each rep, try to bring that knee even further back. After that, take a break. If you feel like you have a little more energy, you can do another set or two and I recommend that when you finish on one side, you switch to the other to keep both in balance.

Here's how you can take it to the next level if clam shell is too easy. So instead of bending your top knee, straighten your leg completely away from you. With this one too, you want pretty much from shoulder to hip to knee to ankle in a nice straight line. Again, this time I'm going to stabilize at the hip. I'm just going to lift my ankle and foot toward the ceiling while keeping my legs straight. You'll feel a lot happening on the outside of your hip, so go up as high as you can. Again, hold it for about three to five seconds.

You'll simply relax and then repeat this 10 to 15 times, adding another set or two as needed, but you can even take this to the next level by incorporating a little more dynamic movement. We call this the outer arch of the hip. So instead of going straight, bring your leg back slightly and repeat this process. You will notice that it affects the muscles a little differently. So, experiment by going all the way back and then moving forward doing the same. You're going to notice that a certain point, a certain angle really hits those muscles, that hip a little bit more.

You want to focus on that, perform more reps, because you're addressing the weakness that might be causing your hip pain, but again, when you're done on one side, switch to the other to keep both in balance. In this part, we will focus on internal hip pain, including towards the inner thigh and groin, focusing on the AD of the hip or adductors. This time, you will have the painful side facing down. Again, you can do this in bed or on the floor. So what I'm going to start with is just holding my head like this with my hand and then having my body in a nice straight line.

Again, painful side towards the bed. I'm going to take the top leg right here, bend the knee, and then bring the foot over the sore side and press down on the bed or the floor to get a little bit of a stable anchor point. You can take your hand and hold your knee or your hip, whichever is easier, but in this case we are going to treat the lower painful side as if it were a plank. You want to keep it nice and straight. You will simply lift your leg towards the ceiling as high as you can, you will feel great activation in the inner leg and hip.

Hold it comfortably for about three to five seconds. From there, you'll just relax. You want to do this 10 to 15 times. With each repetition, challenge yourself to develop a little more. From there you can take a breather. If you have some energy, you can do one or two more sets, but what I can do to take this one to the next level is incorporate a more dynamic movement into the exercise to target the inner hip a little more. So let's take the non-painful side and this time bring the foot back and press down again to achieve a point of stability.

Instead of continuing straight, simply bring your leg forward slightly and then repeat this exercise. You'll notice it hits the hip a little differently and I try to do this for a couple of reps and then move away even further. You're going to make a full arc going as far as you can with it. You'll notice that a certain spot may be a little more challenging or simply the one that affects your hip pain the most. That's where you should stop and do more reps. Always focus on the points that need it most, but it is a good way to identify tense and sore points and I recommend that everything you do on one side you do on the other. to keep them both in balance.

In this part, we will focus on anterior or front hip pain focusing on the hip flexors which tend to cause a lot of pain down the front of the leg towards the hip and groin. This one is known as a rock frog. You can do it in bed or on the floor. Just start on all fours like this. What we are going to do is bring our feet together and then slowly slide our knees out as far as we can until we feel a deep stretch in the inner thigh towards the groin. From there, I will bring my chin towards my chest.

The movement is very easy. I'm going to rock my whole body back, as if bringing my butt towards my heels. The lower you go, the more intense the stretch you'll feel in your legs, hips, pelvis, and even your lower back. Hold this here for about 15 to 20 seconds. From there we are going to do the opposite. We're going to move forward as much as we can. You will notice that it affects the muscles very differently. You're going to feel a very deep stretch in the front of your leg, those hip flexors. Again, hold this cycle for about 15 to twenty seconds and then from there you can take a break, but I try to do this full cycle for about three to five reps, and with each rep I try to stretch a little bit more.

Here's a really simple way to help improve hip rotation with an exercise I call windshield wipers. You can do this in bed or on the floor, just lie on your stomach and prop yourself up on your elbows like this. So whatever hip you're focusing on, what you're going to do is bend your knee about ninety degrees on that side. Movement from here is very easy. I'm going to start by sticking my foot out as much as I can. This puts the hip into internal rotation and the key to this exercise is to move through the hip only.

Do not try to twist at the waist or back. All movement through the hip but go as far as you can. You should feel many muscles activate in and around that hip. I hold this comfortably for about 5 seconds. I'm just going to relax and then go in the opposite direction. Go in and bring that hip into external rotation. Again, hold it for 5 seconds. From there, I'll just relax and then switch to the other side and repeat this. You want to do this nice and slow for about 10 full reps in both directions, on both sides and with each rep, always try to stretch a little further to activate those muscles and get more range of motion out of them. hips.

When it comes to hip arthritis, your main goal should be to develop strength and stability in and around the hip joint. That way, it can relieve pain but also help slow the progression of hip arthritis. I'm going to go over two separate exercises that can help us with this. The first is known as 3D dead bug. It is a great exercise that will produce many results in a short time. You can do this in bed or on a bed or lie on your back. What you're going to do is lift your legs like this. Hips and knees approximately in a straight line.

Your knees will be bent at approximately 90 degrees. My hands can be placed on my hips or to the sides for a little more support, but the movement is easy. I'm going to take one leg and then just lower it by straightening my knee. The key with this one is to let your leg float off the bed or floor. Don't let the back of your leg touch. In this position you should feel a lot of firing in your core, back, glutes and legs. Anything that helps generate stability around that hip. Hold this position for a couple of seconds.

From there, I'll take it to the next level by bringing my leg in as much as I can. The further we go inward, the more you will feel a deep activation of the muscles on the outside of the leg and hip. From there, I'm going to go even further by taking my foot and turning it inward like this. You will really feel a lot of fire around your hips. Hold this for a couple of seconds and then from there you'll just relax and then bring your leg out as far as you can. This time you will feel it more on the inside of your leg and hip.

Once we feel that deep activation of the muscles, we will stick our toes and foot out as much as we can. This one feels really good. Again, I hold this for a couple of seconds. From there, I'll just go back to the middle and then take a breather. On the next repetition, try to develop it further. Stretch more on these moves and you'll be able to hold them longer, too. The longer you hold it, the more it will challenge those muscles. That's the key. Always challenge yourself to build strength because you'll end up getting better results, but I try to do this whole cycle nice and slow for about five full reps and then when I'm done on one side I just switch to the other to keep them both in. balance.

This exercise is what I like to call plank bridge. It will focus a little more on the glutes and buttocks, a great hip stabilizer. This can be done in bed or on the floor, but it is probably easier to do it on the floor. What I'm going to do is start lying on your side. You want your entire body to be in a nice straight line, with your knees bent at about 90 degrees. Rest your upper body on your forearm like this. The other hand will go directly to the hips. Movement from here is very easy. I'm going to push my hips toward the ceiling as much as I can.

Then, you lean on your forearm and knees. The higher you go, the more you'll feel your side muscles right here, the lower side starts to activate. I feel it go to the side, towards the small of my back, through my pelvis and, most importantly, towards my hip. Really focus on feeling it in your hip. We want to hold this for about 5 seconds. From there you can relax, take a breath. On the next rep, try to go even higher. You want to do this for about five full reps and when you're done on one side, switch to the other to keep you balanced.

You can add one or two more sets to make it more challenging, but next I'm going to build the bridge. So, I'm going to lie on my back. What I'm going to do from here is have my knees bent, my feet are going to be flat. Legs hip-width apart. Take your hands, put them on your hips. The movement again, very easy. I'm bringing my hips up toward the ceiling and I have a nice straight line from my knees to my hips to my shoulders. If you can't get into this position, let's say you can only go up an inch or two.

As best you can over time, I hope you gain strength and flexibility to get to this position, but I feel like my core muscles activate a lot, lower back, butt, legs, everything that helps hold those hips. I try to hold this position for about five. seconds and then just relax and then I'll repeat this up to 10 times. With each rep, try to go a little higher and activate those muscles. To make it more challenging, you can simply lift one leg this way and put all your weight on one side, but whatever you do on one side, make sure you do it on the other.

So, try it too. You can also do a different variation of the bridgeknown as clam. So what I'm going to do is take my feet, put them together like this and press inward to get a little point of stability. Bring your knees out as far as you can until you feel a very deep stretch down the inside of your legs from your groin to your hips and then slide your heels toward your butt as far as you can to get a little bit of a deeper stretch. The movement is the same from there. Take your hands, place them on your hips, and then bring your hips up as far as you can.

You'll notice that it puts a little more emphasis on the hips. So, try it. If you feel it gives you better results, do more reps at that point, but follow these movements and use what gives you the most relief. If exercise has helped you, please support the channel by liking this video and maybe subscribing too. If you have any comments or questions, please leave them below. I will contact you as soon as I can. Thanks for watching!