♪ Bob and Brad ♪ ♪ The two most famous physical
therapists on the internet ♪ - Hi, folks, I'm Bob
Schrupp, physical therapist. - Brad Heineck, physical therapist. - Because we are the most
famous physical therapists on the internet. - In our opinion, of course, Bob. - If you've got hip pain, you
gotta stop these five things, or it'll never go away,
dun, dun, dun, dun. I mean, these are things
you really wanna-- - It's amazing, Bob. - You wanna really stop doing these things because it can perpetuate the hip pain even if you're doing the
correct exercises and such. - Right, and you may just find one of these is just magic for you, or all of them are gonna add up to it. - Right. By the way, if you're new to our channel, please take a second to subscribe to us. We provide videos how to
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of Bob and Brad a day. - Say no more, Bob. - All right, the first one, Brad, is you don't wanna sleep on a painful hip. And quite often people do this. You know, it's a habit. They've been spending their whole lives, - I'm gonna see someone
next week, 67 years old, and that's one of the things he told me. He says I sleep on that side. I've always slept on it. I'm not sure what to do about it. - Yeah, so there's a couple
things we want you to try. If you're sleeping on the hip, what you're trying to
avoid is sleeping right on the point of the hip, as we call it. - [Brad] Wait. - Yeah? I can show on a skeleton here. - Well, it's just one of
those things, you know. 'Cause some people aren't
clear the hip is actually, it's down here. - [Bob] Yeah, it's on the side. It's not on the front. It's not on the back. It's right here on the side. Look at the bone right there, that bony protuberance there. - [Brad] And that's
where your bursa is too, which is tender or can be. - [Bob] And some tendons. So, you don't wanna
sleep right on the point. I'm gonna tell you to go ahead and try to sleep more back here where you have the meaty part
of the glutes, the glute max. That'll take some stress. - [Brad] You got some
natural cushion there. - So, instead of sleeping
right on the point, which is right on the side, just roll over a little bit like this. Sometimes what you need
to do is even put a pillow behind you to help support you and just sleep a little
bit more on the back, off the hip itself. - Yeah, I mean, if you have
anything to do with nursing, you're very well aware of positioning like this with pillows. - Yeah, because people get skin breakdown over bony protuberances.
- Right. - So, we wanna avoid putting pressure on those areas 'cause skin can break down. - But probably not have the
pillow under your shoulder. - Yeah, exactly. Also, let's say the hip,
the painful hip is on top. Well, in that case, you
definitely wanna put a pillow between the legs because
if it's on top like this, the hip is internally rotated
and flexed a little bit. - [Brad] That IT band's
pulling a little bit, which stresses the hip. - So, all this makes a big difference. You know, with me, I was
having some little hip pain, and I would find myself
laying on that side. I'm like, well, gotta get off of it. - Yeah. You probably took your wife's pillow and put it between your knees. - No, I've got my own. I did learn after all these years. I've learned some things. Our next thing, standing. The way you stand can
make a big difference. A lot of people tend to put their weight more than on one side, and sometimes over habit,
they'll do it for years. So, they'll be like this. - Won't even be aware of it. - Yeah, won't even be aware of it. And they're putting more pressure
on that hip all the time, and that's causing that hip to jam. And you're getting more pressure on it. Women, too, or adults or
parents, I should say, will hold their child, and they'll hold their child,
and they'll go like this. They'll put their child kind
of on their hip like this. - It's a nice little shelf there. - Yeah, a little shelf, and they'll hold it like this. And, again, that's stressing that hip for a long period of time. Or if you're a grandparent, maybe. I mean, I don't know, do you
hold your kids like that? - Well, yeah, I move them around, though I'm aware of it, Bob. - Yeah, you're aware of it, okay. - Sometimes I do the thing
where you throw them up in the air. They love that, whee. - If you're on concrete floors, you wanna use a cushioned insert. That can make a big difference too. - Or a cushion insert in your
shoe or a mat, a floor mat. - Yeah, very good point.
- Makes a big difference. - I think when you're
standing for a long time, to get a little bit of what we call synovial fluid in the hip, it's not the worst thing
to even do a little bit of marching in place. - Yep, get some of the movement going. You know, I got the stool
right in front of me. This is one of those things where if you do have a chair,
a stool, or a step, or like when you're doing dishes, open up that bottom cupboard. And this works for back pain too. And just alternate every few minutes. - Exactly, and it takes
pressure off the hip. Number three, sitting too much, especially when your knees
are higher than your hips. - Yes. - Brad's gonna show an
exaggerated version of this 'cause you probably wouldn't sit this low. But you're really jamming the hips when you're in this position. - So, my knee's way here. My hip is here. We got a really flexed
hip and a lot of pressure. And this is also hard on
your low back as well, so avoid this for a couple of reasons. - So, the same with crouching, if you're crouching down like that, that'll be the same thing like that. I would also say if you drive a lot or if you sit a lot in the office a lot, take frequent breaks and
just do a short walk. It doesn't have to be very long. But I'm sure you're finding already if you have a sore hip,
if you drive for a while, you get up, it's even
stiffer and sorer yet. - Yeah, those first few steps are like, you know what I'm talking about. But yeah, so if you are planning a trip, plan in stops where you're
gonna take actual walk, not just to the restroom but actual, you know, take a few
minutes and walk a distance. - Very good point. All right, the next, I have two more yet, walking incorrect. Brad's never supposed
to hear about this one. But if you're taking long strides and hitting, striking on your heel first, the force is going up into the hip and causing more forces on the hip. But it also causes the hip
bone, believe it or not, to move forward a little
bit in the socket. - [Brad] Sure. - And that can cause pinching, just like an impingement that
can happen at your shoulder. So what we want you to do is just shorten your stride a little bit, and when you hit, don't hit on your heel. Try to hit on the flat of the foot. Just take little shorter steps and hit on the flat of the foot
instead of going like this. So, you don't wanna be the soldier. - Yeah, like the little soldiers, you know, they crank them up. - Oh yeah, the wind-up soldiers? - Yeah, the little Christmas ones. - Yeah, yeah.
- Anyways. - Okay, number five. You wanna try to decrease
the weight-bearing on the hip especially when it's flared up. 'Cause pain tends to flare up,
and it can calm down again. So you wanna avoid stairs. You wanna avoid hills. - Particularly, yeah, up and down or even walking on the side. Uneven surfaces all stress
the hip quite a bit more. - Yeah, I think we're gonna recommend, quite often it helps. Not saying that you
need, a permanent thing, but to use a cane. - There you go. - Lot of times, if you can
use a cane just even for, maybe even at home, not
necessarily in public. But it'll calm things down. - If you have a left painful hip, it should be in the right side. - Exactly. - We're not gonna go through
the details on how to use them, but if you Google Bob and Brad,
how to use a cane properly, we have a really nice video
of how to adjust the cane and the sequencing so it takes
the pressure off the hip. - Right, there we go. Those are the five things. Give them a shot and let us
know in the comments below whether or not we know
what we're talking about. - Well, Bob, they've been
doing wonderful with us. Yeah, commenting. I've been feeling so good reading those. - You feeling the love, huh, Brad? - Oh, yeah. Thank you. - Oh wait, wait, I wanna
tell you one thing. We forgot to mention. - Wait, there's one more thing. - Did we mention the book? - I don't think so, Mike? - No, we didn't.
- No, this is, - McKenzie Method, it talks about everything
we talked about here, but it also goes over
exercises you should do. - The McKenzie books are self-help specific for the layperson, and I think they're probably
one of the best written books for the layperson.
- Yeah, exactly. It's Treat Your Own Hip by Robin McKenzie. Big fan of his. He's passed, but he was the man. - Yep, he's made a major influence. - Thanks. - Kind of like us?
(Bob laughs) We made Mike laugh.
(upbeat music)
