Hey everybody it’s Doctor Jo, and today
I’m going to show you some stretches and exercises for hip tendonitis. So hip
tendonitis is a general term, there’s a whole bunch of tendons around your hip,
so this is just a kind of general stretches and exercises for all of them,
so let’s get started. So the first stretch is
gonna be a hip flexor stretch when you get up in the lunge position. This is
usually the best way to stretch the hip flexors, make sure you grab a pillow to
put under your knee, especially if you’re on a very hard surface cause that’ll just
protect that knee a little bit. So you want the knee down of the side that you
want to stretch, put the other foot out a little bit to give you room to kind of
lean forward, you want to keep your upper bodder, upper bodder, upper bodder, upper BODY
nice and straight. Lean forward to get the stretch, so if you’re if you’re
bending forward with your upper body, you’re not really stretching that hip
flexor, so keep this upright and push forward leaning forward, and then you’re
gonna get a stretch right through there. So since this is a stretch, you want to
hold it for about thirty seconds and then come back up, so again keeping that
body nice and upright and pushing forward, holding for thirty seconds doing
that three times. If you got a lot going on with your hips, you probably want to
stretch both sides, but if you’re in a hurry, just stretch the side that hurts
the most. The next one is going to be a quad stretch, so there’s a bunch of
different ways to stretch the quad as well, but you can do it in the same
position here by just taking your foot and then pulling it upwards, so some
people that they’re really tight in that quad it’s going to be hard to grab like
this, so you can take a little belt or something and pull it up, but if you have
a little more flexibility just kind of bend
down grab that ankle, and pull it up this way.
So again being upright really helps with the stretch. If I’m coming down, I’m not
getting the stretch because I’m bending here, so make sure you keep that body
upright, and then pull that heel towards your bottom, whew, and don’t fall off
balance, so again holding that for 30 seconds, relaxing a little bit, and doing
that three times. The next stretch is a figure four stretch, this is for your
glutes and your piriformis muscles, so you’ll feel the stretch right underneath
there. Take the side that you want to stretch, and cross it over where your
ankle is just above your knee. Then bring your foot up until it feels nice and
tight, and if you want a little bit more of a stretch, take your upper body and
lean it forward, but try to try and keep your back straight, so you’re not curling
up, but you’re keeping your back straight, and then just leaning forward, so holding
that stretch for about thirty seconds, you should feel it right through there
in that piriformis, kind of glute area. Relax it a little bit, and then do
that three times, so keeping that upper body straight and bending forward at the
hips. Then the next stretch is going to be for the IT band. There’s a lot of ways
to stretch your IT band I’m just going to show you with a strap because that’s
usually the easiest one, you can use a strap, you can use a belt, you can use a
beach towel or even a dog leash if you have one, so you want to put the loop around the side
that you want to stretch, and then just lie down and get comfortable. Pull your
leg up, you don’t have to go till it gets tight, just bring it up not quite to 90,
and then drop it over, so you’re just bringing it across your body and you
should feel the stretch along the outside of your leg there through that
whole IT band there. Some people feel it more of their hips, some people feel
it more at their knee, it really just depends on where they’re tight
because that IT Band starts all the way up at the top of the hip and then goes down
past the knee, so again holding that for 30 seconds, come back up, relax it for a
little bit, and then do that three times. So pulling up and then across your body,
but try and keep your upper body flat down so you’re not bringing your whole
body over, that the hips are mainly staying down and that leg is coming
across your body. So now we’re going to go into some exercises. Once you get
everything nice and stretched out, then you want to strengthen those muscles in
that stretched out position, so the first one’s going to be a simple straight leg
raise. I like having the other leg bent up because it just takes some pressure
off your back, some people like to keep it straight, that’s fine if that’s
comfortable for you, but this is the most comfortable way for me, and I like that
it gives you a little bit of a target. The leg that you want to exercise is
going to be straight out, pull up your toes because that’s going to help lock
out your leg and keep everything nice and muscles contracted, and then just
slowly bring it up about even to the other side. So that’s why I like that one
bent, you have a little target because you don’t want to kick it up super high
because that’s then just using momentum to get the leg up, and then slowly coming
back down, so that slow controlled movement is what’s important. If you’re
going fast, you’re just using momentum and you’re not really using those
muscles, so just starting off with about ten of these, then you can do two sets of
ten, three sets of ten, two sets of 15, if you get to 20-25 and they’re super easy,
then you can add a little ankle weight on to it. The next one is going to be in
side lying, and it’s going to be hip abduction A B, so this time the leg that
you want to exercise is going to be up on top, you can bend the bottom leg just
to kind of give you some support, you can lay all the way down, you don’t have to
prop up on your elbow, it’s just easier for me to talk this way, but you want
your whole body to be in a straight line. So it’s not kind of “C”ed forward,
sometimes people make a little C curve, but then you’re not really working those
muscles that you want to work, so keep that leg nice and straight, pull up those
toes, and as you lift your leg, you want to
lead with your heel and go backwards just a little bit with that leg to help
keep that whole body straight, so you’re going back this way, and again if you
want to lie all the way down for comfort, that’s fine, but make sure that heel goes
first and it goes slightly back, so you should really feel it working kind of in
this area right here, and so again starting off with ten fifteen of these,
and then working up your sets and your reps, and if you get twenty – twenty five
and that’s easy, then you can add a little ankle weight. Then you’re going to
roll over onto your stomach and do prone extension, so same kind of concept about
keeping that leg nice and straight, if you pull your toes up that kind of helps
lock everything out. You can lie all the way down, so you don’t irritate your back
or irritate your neck, but when you’re on your stomach, your leg’s not going to go
super high, so don’t feel like you have to go high because a lot of times then
people want to roll their body as they come up, but you really want to keep
those hips down on the ground, so if you want to put your forehead on your pillow
like this so you don’t stress out your neck ,that’s fine, or some people just
kind of like to be propped up like this, but just a little kick up. Again as you
can see, it’s not super high, it doesn’t have to be really high, try and keep that
leg as straight as you can. If the knee bends a little bit, that’s okay
mine might Bend just a little bit, but again just starting off with ten fifteen
and then working your way up from there. So normally you just keep turning in
each direction to get the same leg, I’m just going to stay this way so you can
see what I’m doing, but now you’re gonna do hip adduction, A D deduction, so that’s
the inner leg for this one. The top leg can either be propped up in the back or
it can be propped up in the front, it’s really just whatever your comfort level
is. Some people like it in the back like this, some people like it in the front
like this, so I’m just gonna go in the back so you can kind of see what my leg
is doing, but the same kind of concept where you want that leg to be pretty
straight it’s not coming up forward like this, it’s really just coming straight up,
so again it’s not going to be a big movement, this isn’t a big
movement, just because of the position that you’re in, but keeping those toes
pulled up tight to keep that leg straight and then just bringing it off
the ground and really controlling it back down. So pretty simple just keep
working your way around rolling to each side and getting that worked out so
that’s that’s a really good exercise just for that hip tendonitis in general.
So after you get those done, if you want to do something that’s a little higher
level, you can go into some side planks. So when you do side planks with this,
what I like to do is add kind of an exercise, so you’re not really just
holding the plank, you’re dropping your hips down a little bit and coming back
up, and what that does is that just helps work those muscles in a more dynamic way
versus just a plank where you’re kind of doing it statically, so for a lot of
people they might want to start on their knees first which is the modified side
plank, which is fine, and then eventually move out to your feet. So what you’re
gonna do is your elbow should be pretty much underneath your shoulder here, so if
you’re too far one way or the other, you’re gonna risk making your shoulder
pretty uncomfortable. You can put your hand flat, or you can put it up, whichever
is more comfortable for you. Put your knees kind of bent here where you’re
gonna be in pretty much a straight line, and then lift your hips up, so I’m still
kind of in a straight line even though I’m on my knees, and then I’m just gonna
drop my hip down and then pop it back up. So this just goes into an exercise
making it more dynamic where you’re moving the muscle versus just holding
the plank which is more almost like an isometric kind of exercise, so giving it
more movement there just works the muscles in a little different way, and
you can do it both ways and you can also then do it on your legs all the way
straight out on your feet. You want it to be a little bit harder so
you can just drop down and come back up like that. So the last one’s gonna be
standing up. So the last move is actually a stretch, but it’s a combination stretch,
but it’s a little bit of a balance exercises as well, so I say use something
that you can hold on to like if you’ve got your desk nearby, or if you got a
cane or just a stick because if your balance isn’t great, this is one’s gonna
be a really hard one to do, so you might not want to do it if your balance isn’t
really good. Make sure you have something to hold on to the first time you try it,
and then if it becomes easy, then you don’t have to, but get a chair or
something sturdy that’s a little bit lower, and the side that you want to
stretch, you’re going to put your foot up on the chair. Use the stick or whatever
you’re holding onto to kind of hop forward because you want to get that leg
in that nice stretched position right there, and then what you’re going to do
is just bend down. Now you see that my knee went a little bit in front of my
toes, so if I can put that foot out a little bit more that’s why you might
need the stick because you have to kind of hop into position, so again this one
is a big balanced one it’s strengthening the leg and is stretching the leg as
well, so make sure that you’re in a safe position and you don’t try it until
you’re read, but then again you’re just going down,
and so I’m getting that stretch, I’m getting that exercise, and I’m balancing
as well, so you don’t necessarily have to hold this this is kind of a dynamic
movement one. Just start off with five or ten, you’re gonna feel it, so you probably
don’t want to do more than that the first time you do it. So those were your
stretches and exercises for hip tendonitis. If you want to help support
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remember be safe (don’t fall down), have fun, and I hope you feel better soon.