A torn hip labrum can cause serious pain that
if not managed properly can lead to hip arthritis or even a hip surgery. Most hip labrum tears can be managed without
surgery and even improved enough to get you back to doing the things that you love to
do. In today's video, I'll be covering the top
six exercises that you need to be doing to get your hip labrum tear under control and
improving without surgery. The first four exercises are focused on getting
pain relief and mobility back for somebody dealing with a severely flared up painful
torn hip labrum. The last two exercises are more advanced exercises
that are for someone that's still having symptoms of a torn hip labrum, but it's no longer severe,
it's a little more manageable. And just to give you a quick tidbit on how
hip labrum tears happen, I've got more videos on this by the way, there's a playlist linked
in the description that has more help for torn hip labrum. But just to make sure that you understand
why we're doing these exercises. The labrum is on the rim of the socket here
of the ball and socket joint. And usually the hip labrum tears happen towards
the top and front part of the hip. So pain very often is going to be in this
area on the front of the hip on the affected side. And the root problem that usually sets up
a hip labrum tear. You know, one that wasn't caused by an accident,
like a car accident is that the ball is too far forward on the socket and it's rubbing
against the cartilage right there the labrum that's what the what the labrum is made up,
it's made up of cartilage. So if you have consistent chronic overpressure
on the labrum, the cartilage right here on the front part of the hip socket, then you
begin to tear it. So these exercises are focused on getting
easy mobility back and even repositioning the ball into the middle of the socket to
alleviate that pressure on the front of the hip joint. The first exercise is really, really simple. It's hit fidgeting, all you have to do is
sit down somewhere just like so. And just wiggle your legs in and out, it looks
like I'm fidgeting, nobody know that you're doing an exercise for your hip labrum. And if anything, they're just going to say
do you have to go to the bathroom? Are you okay? And the best way to do this is to do it for
a few minutes at a time to three minutes. You don't have to lean forward like I am on
my arms, you can lean back, you can be resting your arms on an armrest, you can have your
hands in your lap, you can just do one leg, the leg that's affected. And the point of this exercise is to move
that ball and socket joint in a nice easy way that doesn't provide a lot of pressure,
you're not moving into any sort of resistance. And what you're doing is you're circulating
the fluid inside the joint that can help to nourish the cartilage where the terror is
on your labrum, you want to make sure not to tire out any of your muscles doing this. If you do this long enough, you might start
to get fatigued or tired and some of the muscles in your hip that's too much because you could
actually be fitting feeding into the problem that setting up your hip labrum tear. You want to do this in such a way that leaves
you feeling just fine afterwards. The second exercise is called bent knee fallouts. Now this is more of a range of motion exercise,
you're going to potentially run into an area of motion that is going to hurt, you don't
want to push into it. In fact, find it the first time if you even
have a painful range of motion. And stay out of it. None of these exercises should ever be aggravating
for you. So you're going to have to lie down on your
back with your knees bent, just like this. Get your feet at a comfortable distance from
your body, knees, feet flat on the bed or the floor or wherever you're going to be doing
this. And then all you're going to do is drop one
knee out slow and controlled. As far as it'll go. Once you feel like you're the rest of your
body, your other leg wants to go that's too far, you've already maxed out the hip motion
that's available. So you only need to go as far as when your
body wants to start to move. For me it's about right there. Then bring it back in nice and easy and do
the same thing on the other side. Even if it doesn't hurt you just to train
your hip muscles to move independently of each other. You want to do this for a minute or two. Nice and easy, it should not cause any muscles
to get tired, it should not cause any pain. It should just feel like simple, easy motion. And in fact, if you do have pain, like let's
say your knee only wants to go out half of what I'm doing or somewhere in between. And this starts to hurt as you go along. In this exercise, you might find that you
can go a little bit further each time you drop your leg out. And after doing this for a minute or two,
you might find that your legs are moving near the same if not the same. That's some people ask can I move both legs
in and out at the same time? I think that's fine. I just like to train it one leg at a time
just for neuromuscular control for control of your body for coordination purposes. But if we're focused more so on allowing the
labrum the cartilage tear the labrum tear to heal, then it doesn't really matter that
you're moving one leg at a time or both legs at the same time. It's kind of nitpicky. The third exercise is glute squeezes. Now, this begins to address the root problem
of the previous two exercises, or just simply to calm down the joint to come down the labrum
to get the pain under control. Now, this does help with pain control, too. But it's moving a bit more into pulling the
ball into the socket. So all you're going to do is sit down in a
comfortable place, it could be a chair, computer chair, doesn't have to be a soft chair could
be a hard chair, whatever is comfortable for you be can be flat on the floor or a dangling
it doesn't matter. All you need to do is think about squeezing
your butt muscles. So you can see when I squeeze my butt muscles,
my whole body lifts a little bit because my muscles stick and under me, when you do that,
you should feel like your body goes up. Now here's a key thing you need to work on. This is very important. When you squeeze your butt muscles when you
tighten those glutes. You don't want to fire the muscles on the
front of your hips and thighs here, you need to make sure those muscles are quiet and not
activating. The reason for this is if you fire both the
muscles on the back of the hip and the front of the hip and thigh. You're going to promote the ball being shoved
into the socket inappropriately and causing that pinching sensation that that painful
torn hip labrum sensation more, you only want to practice firing the muscles on the back
of the hip, the glutes or the buttock muscles, so that you can promote the ball being sucked
backwards away from the front of the joint where it hurts. So once you can figure that out, you might
need to play around with it, you might need to not squeeze so hard figure out the percentage
of intensity that you can squeeze your glutes without your thigh muscles working to. In other words, if you squeeze it 100% and
your glutes and you feel your thigh muscles working back off to say 50%. And see if that's better for you. You might even need to back off down to 10%
or 5% in extreme cases. Or maybe you can do it well that 90% or 95%. Wherever you're at, it's okay, work from the
percentage that you can fire your glutes without your quads and your hip flexors also firing
and hanging out there, then hold it for 10 seconds practice holding your glutes tight
for 10 seconds without these muscles working at the intensity that works for you. As you get better at that I'm doing it right
now, you can gradually increase the percentage and you eventually want to get to as close
to 100% intensity of your glutes squeezing without your thigh muscles and hip flexors
working. Now an alternative to doing this because it
might work better for you right away is doing this lying down in the same position I was
for that bent knee followed exercise. So let me show you what I mean. Knees bent just like this. Tighten the glutes from right here. This works sometimes to do it better without
the thighs working. And another way to do it line down is with
your legs straight. Just relax your legs. And then try to work the glutes there without
the front of the hips and thighs working as well. Any of these positions could be beneficial
for you. In fact, you might even work better standing
up sometimes that helps if you just stand up and make sure this is relaxed on the front
of your body and just squeeze from back here tighten these muscles without the front working. That could get it for you too. There isn't really a right or wrong as far
as doing it sitting first or lying down or standing up. What matters is that you can get your glutes
to work and then hold it without the front of the hips and thighs working too. And this is an exercise that I would tell
anyone with a hip labrum tear. You need to get obsessed with this exercise
you need to be doing it all the time. I mean, you should be sitting in your car
driving, squeezing your glute muscles. And as long as you're safe, you should be
having a meal squeezing your glute muscles that anybody noticing you should be sitting
through a movie or a show or watching YouTube thinking about holding your glutes tight without
the front of your hips and thighs working to. The more of this you can do, the better off
your hips going to be your you're going to consistently take more pressure off and then
you're going to set up your glutes to work into a strengthening exercise, which we'll
talk about here in a moment. Now the fourth exercise, so this is still
one that you want to be doing. If you're still flared up in your hip labrum
tear. This is a hand heel rocking exercise. So you're going to you're going to get onto
your hands and knees on the floor on a bed wherever you feel comfortable. And you can be with your hands open flat or
on your knuckles, it doesn't matter. Then you're just going to rock back nice and
easy. Get your bottom towards your heels like a
dog or cat sits on its punches and rock back and forth in a comfortable range of motion. You don't want to stretch into pain. You can play with the position of your knees,
you can open them apart more or bring them together. There isn't a right or wrong. What I find is usually the knees more wide
tends to be more comfortable but some people are fine with their knees closer together. It just depends on your genetics, your anatomy,
the way that your body's built. It Find what works for you. And I would do this for 30 reps 60 reps, not
more than a couple of minutes is usually beneficial. Once you start doing more than two minutes
worth of this, you get diminishing returns, meaning it's not going to help you that much
more for doing much for doing additional time or reps. But some people will do this for a long time
because they just like the way that it feels it really they may feel that that it really
does help them. You know, my advice is more guidelines not
super specific, I'm giving you guidance on how to improve your hip situation. But it doesn't always need to be followed
to the absolute tee in order to see the best benefits I'll always highlight with you, you
know what's really important like firing your glutes without your quads and hips firing
to okay these past four exercises are for if you're dealing with a severely flared up
hip labrum tear, if you have that situation that you want to be doing those exercises
about every hour. Literally about every hour should be enough
to really fast get your symptoms under control, so that you can move into strengthening exercises
that help to heal your labrum even further, if you can do that frequency, find what works
for you, because maybe a few times a day is going to be beneficial for you. What you need to know though is that you can't
just do these exercises once or twice a day and expect to have a massive improvement,
it needs to be very frequently because of that motion to get inside your joint the fluid
that needs to circulate. And the pressure you need to take off where
the tear is you need to get those glutes working right to remove that pressure. If you just do these exercises once or twice
a day, it's not enough time with for that fluid to move around. And for that pressure to be removed, it needs
to be consistently throughout the day. The good news is as you get better at that,
then you get more glute control, the strengthening exercises don't need to happen as often. So these next two exercises are going to be
more like three to five times a day basically like 30 to 50 reps a day, you can even do
more, you can go up to 100 reps as long as you're not in pain doing so the first exercise
is squat holes. So I know I just said squats and you're probably
thinking, Oh, it's going to hurt my hip. But we're going to do little tiny baby squats. And we're going to hold them in a very high
position. And it's going to be comfortable for your
hips. So what you're going to do is stand up. And before we stand sideways here so you can
see me from the side view. Before you even do any version of a squat,
you need to make sure that you can tighten your glutes back here without your hips tightening
on the front, it should feel like these muscles are working. And there's not much going on here on the
front. Once you've gotten that, then you're ready
to do the squat, you're literally just going to barely bend your knees. That's it, you don't need to go down any more
than that you're not doing a full on deep squat, you're just barely unlocking your knees
with your glutes tight. Let me give you a full body of use. You can see what my feet are doing and what
my knees are doing. So glutes tight, knees out, because that when
you shove your knees out, it helps to get your glutes working better. And then you're also doing a forward hip motion
like You're like a forward hip thrust motion. So my feet are in position, glutes are tight,
hips are forward, knees out. And then you're just holding here you're going
to count to 10 Slowly count 10 seconds. And what you should feel are the glutes tiring
out the glutes working tensioning and fatiguing. And you should not feel that much work here
in the front. Now you might feel some, but the glutes should
greatly outdo what the quads in the hip flexors in the front here are doing. If you feel the quads in the hip flexors working
a lot, that means that you're using these muscles too much. And it's going to compress the front of the
hip joint, it's going to pull that ball forward on the socket and make more pressure onto
the labrum. If you can do this strengthening exercise,
it's critically important that you practice it a lot to really boost up the strength of
your glutes, the more you can practice it without your hips hurting the faster you can
take that pressure off the labrum and the faster you can get back to doing the things
that you love to do. Now once you feel like you've mastered holding
your glutes without the front of the hips and the front of the thighs working, then
you're ready to go into exercise number six, which is squat reps, repetitions. Now it's virtually the same thing except no
holding. And the point of this is to teach your muscles
to work faster, so that it can carry over into your everyday activities. Like when you bend down to pick up something
when you walk when you do your normal everyday things. So instead of just coming down and holding
now you're going to come down and come up, come down and come up. Here's the key things. When you come down, your knees need to be
going out, hips you to come forward, you need to always come down into that position. You see how it's important that you practice
the last exercise because if you can't successfully do this every time You're going to do your
reps wrong, you're going to use your hip flexors and your quads and you're going to make your
hip labrum tear worse, you have to make the glutes dominate the motion. When you come down, knees go out, hips come
forward every time, then when you come up, when you're in the up position, you need to
make sure that your glutes are tight up here. So glutes are working down here by shoving
your hips forward, knees out. And then when you come up, glutes are tight. So in real time, it looks like this. Knees out, hips forward, but tight at the
top, knees out, hips forward, but tight at the top. And you can only go You should only go as
fast as you can go while controlling the motion very well. If you can't control the motion very well,
you need to go back to the holes, and you need to train your glutes to work more consistently. As you do squats, you need to hold it and
practice holding it while you're doing the squat. As you can see here, I'm going a little bit
lower. This tends to happen, you know, we started
out just like that. But as you get more comfortable with using
your glutes better, the glutes get stronger, and they can support you better as you go
lower. And eventually you might go into some deeper
squats, as long as you're controlled, and it doesn't feel painful for your hip, you
can do that. And it's actually a good thing for you to
improve the mechanics inside your hip joint. Once you progress to exercise number six,
and you're doing squat reps, what I recommend is doing 10 reps, and doing five to 10 sets
a day, meaning 50 to 100 reps total in a day. And you can spread it out at first, especially
if you if you're learning this and you're getting used to it. But you can work to where you're doing them
all in one sitting, you know, all in like 10 minutes, for instance, or 15 minutes, whatever
time it takes you. As long as it's controlled and you're using
your glutes properly, you should go at the pace that you can sustain that as you get
better at it. And if you can go a little bit faster, that
trains your glutes more. And eventually you need to add weights to
this and go into other exercises. But these six exercises are a great starting
point to get that hip labrum tear pain under control and then begin to heal it naturally. Hey, If this video was helpful for you, please
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