♪ Bob and Brad, the two most famous ♪ ♪ physical therapists on the internet. ♪ - Hi folks, I'm Bob Schrupp
physical therapists. - Brad Heineck, physical therapists. - We are the most famous physical therapists on the internet. - In our opinion of course, Bob. - Today we're to talk about seven signs your hips are way too weak. We might even throw an eight in there. - Yeah, a little bonus. - So if you have weak hips, it's going to cause your walking pattern to be very strange, first off. - Sure. - And we'll show some of that later but, it also could result in your walking pattern being painful. - Yeah. - So, you know, weak hips can also result in poor balance and falls. - Right. - So it's not something
you want to have happen. If you have weak hips, you're going to want to watch our video, how to strengthen a painful hip. - Right, they're not difficult. You can do them at home typically. - We'll talk about that at the end though. - Sure. All right, number one, sign. Brad, do you want to show
this, getting out of a chair? - Oh yeah. - It takes maybe multiple tries or you got to lean way forward to do it. - So if you find you need to do this. This also is a quadricep thing too, but there's really no
isolated thing in this, but you know definitely
those hips particularly right at the end if you have a hard time straightening up. - Yeah, Brad and I have talked
about this many times too using the electric sit to stand chair. - Right, you know the recliner that has the push button to lift you up. - Yeah. Now they're fine especially if you can't
get out of the chair, but we want you to use it
only as high as you need to to get out of the chair cause you need to
strengthen those muscles. - Otherwise they get weak. - Yeah, and I've seen people
I could tell right away I go, do you have one of those
sit to stand chairs? And they'll say, yeah. How do you know? Because your leg muscles are so weak because you never use them anymore. So next one, this is where we're talking about with the walking. You can actually develop
a Trendelenburg signs. Like when you walk, you take a step, your hip drops down. And a way to test that, there's actually, you can put your hands
up against the wall. I'll just put my hands
on the booyah stick here. So I'm going to lift my left leg, and when I lift it, this
pelvis should actually go up just a slight bit. If this muscle right here is weak and I lift this hip, it'll do this. - Drop down. - If this muscle is weak, when I lift this leg
it'll drop down like this. This muscle right here pulls
that body up, that pelvis up. So when you walk, you kind of get started getting that waddle. - Yep. - Yeah. - You'll see that, sometimes only on one side, it may be only one hip is weak. Sometimes both are weak. - Now sometimes also
when you have a weak hip you'll lean on that side because you're trying to not
have to make that hip work. So you might go like this if the hip is weak on this side. Also painful sometimes. - So you start compensating and that can be a problem
with your knee, your back and where your hip joints go. - Oh yeah, it throws everything off. And you can start getting
Bursitis because of it. You're stretching on the muscles over the bursa and, and yeah. Everything just stops working. - Yeah it throws the mechanics off. - All right, if your knees, and they weren't really before, are getting a little bit knock-kneed. So you're turning, what's happening is, if your muscle in your hip are weak, they normally externally rotate, or turn your hips out like this. Yeah, like that. - I mean, we're exaggerating,
but they stabilize it. Yeah, if these are weak, they tend to start going like this. We see this in young
volleyball players sometimes. You know, they set up
to get ready to take, receive the ball, you know? And they actually turn
their hips in like this which puts them more at risk
for injury of knee injuries. - Right, ACL. - So we teach them that they want to get down like this and
strengthen those muscles. So again, it's the muscles, a lot of the glute muscles
that help turn that thighs out. And if they're weak, they're going to, you're going to unfortunately turn in. All right, if you have a poor balance that might be a sign that
your hip muscles are weak. - Sure. - But a lot of your balance
comes from your hips and your ankles. - Right, yep. - So if you're having
trouble with your balance, I would definitely look at
the hips and strengthen them. And you may want to
secondarily look at the ankles. - Right, right. - If you are having trouble
going up and downstairs, you know, you certainly probably
have some weak hip muscles. - If you find yourself grabbing the rail and pulling on the rail to get yourself up and then leaning forward
excessively and pulling, there's a good chance to your hips and your quadriceps are
probably involved as well. - Now, if you also have
trouble getting out, we had if you have trouble
getting out of chair, but if you had trouble
getting out of a car seat cause a lot of the car
seats are almost even lower and you're kind of a bucket seat. - Oh, right exactly. - It can be a lot harder
to get out of those. - Yep. - That's a sign too, there's your sign. - Yeah, you gotta have
someone pull you out, or grabbing on the the
handles excessively. - Yeah. Now Brad, you had mentioned this one, and that's why I'll throw in a bonus here. Number eight. So you were saying just as a test you could do a bridge. - Right. - You could lie down on
the bed or on the floor and just try to lift up like this. You know, you could even
try it with one leg and see you know, if you can't get
up at all, moving at all. Yeah, your hips are weak. - You know if you get both of them and then you could try
one leg and the other, and see if it's the right
hip or the left hip. That's an easy way to zero in on it. - So this video is a part of
series videos on hip pain. So if you want to see the entire series, go to BobandBrad.com, go to the give, no not give away section, go to the program section
and look for hip pain. And we have I dunno,
30 videos on hip pain. - Yeah. - You pick out the ones you want to watch that pertain to you. - Just look at the title of them. - And? - Oh, there's a PDF printout. And then what it does is it prints out a review of that video, shows you the exercises so
you don't have to look back. The beauty of it is it's, it's all free. There's no email. It's our gift. - It's our gift to you. Thanks for watching. - Good luck with those hips. (upbeat music)
