3 Exercises To Naturally Treat AND Heal Painful Hip Tendonitis

In this video I’m going to show you three ways to naturally treat and heal painful hip tendinitis. Make sure you watch to the end of the video so that you can learn why this is so important to treat it early before it turns into a worse problem.

My name is Dr. David Middaugh. And I’m a specialist physical therapist at El Paso manual physical therapy. And this channel is dedicated to helping people stay healthy, active and mobile, while avoiding unnecessary surgery, injections and pain medications. Please consider subscribing to our channel so that you don’t miss out on any of the helpful videos we upload every week.

Now before I get into the exercises, I need to stress one point to you about hip tendinitis. It is incredibly important for you to get off your feet right now, if you’re suffering from hip tendinitis, which if you don’t know whether or not you’ve got it, we’ve got other videos on how to diagnose hip tendinitis in yourself and how to tell the difference between like hip tendinitis and hip arthritis and other hip problems.

Go down into the link in the description below. And you can find that, but if you’ve got hit tendinitis, and you’re pretty certain that it is hit tendinitis hit tendinitis in and of itself is an overuse injury. So that means you need to get off your feet, and only do what you have to do to do your daily activities only what you have to do to feed yourself to make sure you stay clean and healthy.

But if you are exercising right now, or you’re going out on walks for exercise, or you can get somebody to help you do any shopping that you need to do that would be ideal, so that you can let your hip tendinitis, rest and recover. Now once it’s no longer irritated than exercising is a good idea to begin to do gradually, these exercises that I’m going to show you here next, could be done while you’re irritated.

But if they’re hurting you to do them, while you’re irritated in your hip tendinitis, you need to back off and rest longer, until it no longer hurts for you to get through these exercises. If you feel pain during these exercises, then you need to rest longer and don’t come back to these exercises, until you’ve calmed down enough to get to these exercises without pain. So the first exercise that you need to do is called bendy Fallout, and it looks just like this, you’re going to lie down on your back with your knees bent.

It doesn’t matter what position your fear and exactly, but you need to have your knees bent. And then you’re going to slowly drop one leg out and then bring it in. And then you do the same thing with the other side, drop that leg out and bring it in and you’re trying to control your hip motion here. This is kind of an exercise and a stretch at the same time.

But the whole point of this is to just make your ball and socket joint move normally in an unloaded position, and very gently use your muscles around your hip, it doesn’t take much control to do this, you do have to tune in a bit to make sure that you’re not moving funny.

What I mean by that is when you drop your leg out, if your whole waist goes with you, your other leg goes with you, you’re going too far or you’re just not thinking about the motion properly, you have to keep the side that’s not moving stable while this side moves out. And then once you bring this side in and move the other side out, do 30 reps here.

Or you could do more if this feels good, go 40 or 50 reps, but I would say a minimum of 30 reps to get that ball and socket joint moving well and get the muscles to move well. And when it comes to the number of reps that you’re doing for a given exercise, there needs to be a reason behind it. And the reason why I’m giving you 30 reps is because if we do 10 to 20 reps, it’s usually just getting you warmed up.

And you’re figuring out the exercise still, but what we find here in the clinic is after 20 reps getting into towards 30 reps or more, that’s when you’re actually doing some work. So I encourage you to do even more than 30 reps. I would go from time more so maybe go for like three or four minutes or more doing that that knee follow up exercise that this is an exercise you can’t get enough of if you’re dealing with a hip tendonitis problem right now, I would look to do this exercise hourly, maybe even every half hour, but if you’re if you’re doing this exercise once or twice a day and expecting your hip tendonitis to improve it’s not going to work, you need to do plenty of this.

I mean, just think about it your hip muscles and tendons are overactive so much that they become inflamed and irritated. Doing a little movement is not going to be enough to calm it down you do a lot of movement has to be a good quality motion, but plenty of it so that you can calm the tissues down and begin to use the correct muscles.

The next exercise is a bridge exercise. I love this exercise so much because it really focuses on getting your glute muscles to work which is usually the root problem for a hip tendinitis issue. You get in the same position as he did with the bent knee fall out so you can be in your on your back with your knees bent.

 

And for this exercise, you got to think about your low back right here. Not your bomb but your low back above your waist here above your waistband of your pants. When you’re in this place. position right here, you’re going to flatten out that low back so that your abs go down, you don’t want to stick them out like this, you want to flatten them down.

When you do that, that motion right there, we call it a posterior pelvic tilt, you’ll fire your butt muscles at the same time, and that’s good, they may not fire very intensely, that’s okay, what you’re looking for is for your back to flatten out and your abs to turn on a little bit. Once you’ve established that, now you’re going to fire your butt muscles.

So you got to think about clenching the glutes as hard as you can without cramping, or causing any pain anywhere you want your glutes to feel like they’re working while still keeping your back as flat as you can against the surface that you’re laying down on. Then, if you’re good to go here, the next step is to lift your bottom up just a little bit. Now, a bridge exercise is a commonly taught exercise amongst physical therapists and physical therapy clinics have probably seen people doing tons of reps of bridges.

But they’re going all the way up like this typically, and they’re doing reps. Rarely are they ever doing any holding exercises. But like I mentioned with the 3030 reps earlier, there’s reasons for all this, you want to keep your back flat so that you force the right muscles to work, you’ve produced the ability in your spine and your pelvis. And you want to squeeze the glute muscles so that you avoid firing the muscles that are more on the front and outside of the hip, the ones that cause the tendinitis problem.

So by turning on these glutes, you should theoretically deactivate or reduce the activity in these muscles. And then it don’t want you to go up more than about an inch or a couple of million centimeters. Because the higher up you go, then you put a big stretch on these front muscles. And once you stretch them enough, you actually make them kind of start to work, there’s something called the stretch reflex that activates the muscles on the front of the thigh and hips, and it works against you.

So the feeling that you should get from doing a bridge exercise is a pretty intense burn in the gluteus muscles back here. Not a big stretch on the front of the hips and thighs. So what you’re going to do is hold it for 10 seconds and do 10 repetitions. So back flat, but tight, then lift up a little bit, an inch or two, two centimeters, and hold it there for 10 seconds, which you can do to intensify the glute burn is bring your feet closer in, that will take your hamstrings out of it. If you’re getting cramps back here all the time.

That’s a good trick. And then you can also point your toes out and angle your knees out. And that will typically isolate the glutes a little bit better. Do what you need to do for yourself to get as much of a good glute contraction back here without cramping or hurting anything else. After 10 seconds you can relax down. And like I said the meaning of this video if you’re irritated right now, this is going to hurt you no matter what anything is going to hurt you if you’re irritated except resting it.

So this is not something to do if you have very angry hip tendinitis, you need to be calmed down or flare down a bit in your hip muscles and tendons for you to tolerate this exercise very well. But fixing the glute strength or beginning to fix a glute strength as you’re doing here is what’s necessary for you to begin to reverse the hip tendinitis problem, so you can avoid worse things.

So you know, haven’t been 10 reps yet. But do 10 reps pause the video if you need to rewind it and start over with me. Again, I’m probably approaching halfway here with terrible counter. But what I’m looking for is that I can feel my bonds working in generally holding up for 10 seconds. Doing it 10 times will be enough to get those glutes working, then the next exercise is going to be but burners.

Now if you didn’t feel your glutes working on that bridge exercise, you’re definitely going to feel it on this bump burner exercise. And this one requires you to be on your hands and knees. So find a place that you can get onto your hands and knees in balance, okay, your bed might work or if it’s too soft, you might try a carpeted floor or on top of a rug or just put something soft down for you to be on your hands and knees.

It looks like this you’re going to get on all fours. I like to be on my fists because that’s just easier my wrists. Then you’re going to think about keeping your back straight and avoid twisting a lot because you’re going to pick up your leg just like this with your knee bent. And then even think about tightening up the glute muscle right here. Really squeeze out muscle.

And as you hold it, squeeze and you’re going to angle your knee out and turn your toe out to hold it right there for 10 seconds and you should feel your glute muscle on the ledge picking up burn quite intensely. That’s what you need.

If you notice that the angle of my hip I’m not stretched all the way back in this direction, because when I come back like that, you can see my back arching and my hips starts to stretch out in the front right here, which could aggravate that hit tendinitis problems, so you need to only go as far as Back and outward as you can without certainly get other muscles to activate and to bend your back and move your hip too much.

What you should feel on this exercise is this muscle right here starting to burn. So just like the bridges, I want you to do 10 second holds 10 times on each side is ideal. But if you if you’re short on time, then of course, do the side that your hip tendonitis is a problem on, it’s usually easiest to alternate sides. So once you do one side, then do the other side. So that you can give your the side that you just finished a rest because this can burn quite a bit.

Then, once you’ve gotten better at this, what you should do is start to straighten out your leg. And if you can do with your knees straight, and turn your foot all the way out and move your leg out just a bit like that, who it can burn quite a bit. But just make sure you’re not getting any hamstring cramps, or feeling any worse in your hip tendinitis. And keep your knee bent. If you aren’t able to do it with your legs straight out, there’s no rush to straighten out your leg.

But there’s going to be better people out there that have good glute strength that just ended up getting tendinitis. And you might be able to do it with your legs straighten out, that might be the right thing for you. And if you’re not the fittest person, and this bumper exercise is just too much for you right now hang out on the bridges.

So to give you exactly how much to do of these exercises, the first one the bendy follow outs, that one’s going to be your bread and butter exercise that you need to be doing very frequently at the beginning, especially if you’re more flared up. Once you can work to doing the bridge exercise consistently.

So I would do that when three or four times a day. And if you can do all the sets and reps compressed, I’m talking like 3040, maybe even 50 reps all together in a city, you know, you could take breaks, but do them all within the next you know, 10 minutes or 20 minutes, however long it takes you on that would be ideal to boost up your strength. And then if you can add on top of that the buck burners even better for your glutes to get stronger as fast as possible and take the pressure off the front and side of the hip tendons that are causing you that hip tendinitis problem.

So those are your three exercises. And that’s the frequency to do them. You the first one do quite a bit, the second and the third exercises, the bridges and the buck burners a little less frequently than then every hour throughout the day while you’re awake, but enough to burn your glutes significantly and get them tired in a good way to help out your hip problem. Now let me just take one or two minutes here to tell you why it’s so important to treat this problem right now, before it turns into something worse.

Hip tendinitis is one of the main reasons that people end up getting hip arthritis. So it’s incredibly important for you to make sure that you solve the hip tendinitis problem because that root problem of the glutes being weak is what sets up people to get the arthritis problem in later years of their life whenever they’re in their 60s 70s and beyond. And having hip arthritis is no fun.

It leads to tons of other problems, many of which are not correctable hip tendinitis is usually a 100% correctable, so it’s in your best interest to address it right now, before it becomes an uncorrectable problem that requires some surgery that you could have avoided altogether.

So make sure to get your glute strength up like I showed you here and get even more glute strength as time goes on to make sure that you don’t have a hip arthritis problem. Hey friends, if you liked this video, give us a thumbs up please share it with somebody that you feel needs to hear this information. And hopefully we’ll see you in the next video. We’ll talk to you soon. Bye