HIP OSTEOARTHRITIS. BEST Exercises, Stretches & Advice for Hip & Groin Pain Relief

#hippain #hiparthritis #groinpain
Osteoarthritis (OA) affects more than 240 million people worldwide and is the most frequent reason for activity limitation in adults.
OA is the most common type of arthritis. It can involve almost any joint but typically affects the hands, knees, hips and feet. It is characterized by pathological changes in cartilage, bone, synovium, ligament, muscle, and periarticular fat, leading to joint dysfunction, pain, stiffness, functional limitation, and loss of valued activities. Risk factors include age, female sex, obesity, genetics and major joint injury.
Timeline:
0:00 Start
0:14 Relevant Anatomy
0:36 Clinical Presentation
0:53 4 Cardinal Signs of Hip OA
1:22 What causes this condition?
2:05 Exercise (Level 1 & 2)
4:42 Accessory Exercises
5:50 Risk Factors
6:05 Don't Aggressive Stretch
6:38 Does cold weather make my hip pain worse?
Related Videos:
Knee Osteoarthritis: • How to Treat Knee (OA)...
Piriformis Syndrome: • Persistent Buttock Pai...
Groin & Hip Pain: • GROIN & HIP PAIN. Bes...
Hip Impingement: • Hip Impingement Pain (...
Gluteal Tendinopathy: • How to FIX Lateral Hip...
Snapping Hip Syndrome: • Snapping Hip Syndrome ...
Gluteal Bursitis: • GLUTEAL BURSITIS. BEST...
Adductor/Groin Pain: • Groin/Adductor Pain, B...
Hip Impingement Comprehensive Rehab: • HIP IMPINGEMENT PAIN. ...
References:
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/24462...
pubmed.ncbi.nlm.nih.gov/32614...
jamanetwork.com/journals/jama...
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Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Performance Sport & Spine, nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded. Redmond, WA Chiropractic

[@colazock]

I am a 64 and YES the pain at night is insanely painful and incredibly stiff. I wake in the middle of night, try to roll over but the pain and stiffness makes me lay still for comfort, but I know I must get up and MOVE. So I tell myself yes there's going to be pain and it's going to hurt but if I don't get up and move it will only get worse. So I slowly reach for my push walker and roll out of bed screaming. each move hurts and I can barely walk and have to pee! I make it to the bathroom and ease myself down on the toilet, relief, but now I am stuck on the pot, just as bad as having to get out of bed. I now keep an exercise ball beside my bed, when I wake at night in pain I scootch out of bed screaming to get my hips on the ball for instant relief. I sit on the ball and do what I can to get the blood flowing, rocking, ankle pumps, hip gyrations easy, ect... only gets BETTER. I am up drinking a cup of coffee now at 3 am. 'Fear the Bed' Thanks for the video.

[@PerformanceSportSpine]

Sorry to hear you are dealing with all that. This pain can truly be debilitating. Sounds like you have done a great job modifying and assisting the things you have control over. Hope this video provides you with a few more options to try!

[@sudeshnam1672]

I go through the same , but now last 2 weeks I have done physiotherapy and doing exercises, much better

[@MunirAhmad-gn8jm]

I am eighty seven I feel severe pain in right side I do exercise but no relief I cannot walk continuously for more than ten minutes however after a rest of five minutes I resume walking for ten minutes more ..This has my life difficult .

[@rainz222]

When I first had that kind of pain - mind my didn't get as bad as yours , altho I thought it was pretty bad - I went to chiropractor. She was horses chiropractor but also doing humans. I took 10 sessions and she changed my life, it had tremendous effect, so maybe good chiropractor would help you too. I only layer found out it's OS arthritis

[@sgsmozart]

I appreciate the fact that every explanation was direct and straight forward rather than on some videos that go on and on before they really get to the point.

[@PerformanceSportSpine]

Concise and pragmatic, that is our hope with these videos. Thanks for watching!

[@MegaMusical10]

Fantastic video, thanks!

[@PerformanceSportSpine]

Glad you liked it!

[@Jim-bh7gs]

THANK YOU extremely helpful because I can see and follow you. Very ckear and understandable.

[@PerformanceSportSpine]

You are so welcome! That is exactly what we were hoping to accomplish.

[@cassandrarussell5558]

Very informative. Thank you so much. New subbie~

[@Cris-jj6yd]

Thanks for explaining it so well Dr 🙏🏻❤️

[@PerformanceSportSpine]

Glad it was helpful!

[@thepianocornertpc]

Thank you very much.

[@PerformanceSportSpine]

You are most welcome!

[@cassiew1734]

Thank you so much for such good information.

[@PerformanceSportSpine]

Our pleasure! Appreciate the comment,

[@maylailum5335]

Awesome ‼️

[@PerformanceSportSpine]

Thank you!

[@reneeb.9187]

Two words, Thank you.

[@PerformanceSportSpine]

Our pleasure! Thanks for the comment.

[@ggwithpurpose7954]

Thanks!

[@PerformanceSportSpine]

No problem! And thank you, very kind!

[@santanubiswas1721]

Thank you so much sir, I like this type of your exercise process. 🙏♥️

[@PerformanceSportSpine]

So nice of you. Glad you found it helpful!

[@sureshkumarS-eu5vw]

What a clear explanation... I really liked it. God bless you sir ..

[@PerformanceSportSpine]

Thank you! Happy to hear you found it beneficial.

[@robinshepard4571]

Thank again 🎉

[@PerformanceSportSpine]

Of course!

[@riyasingh-ik2tt]

Thanks for this informative video❤

[@PerformanceSportSpine]

Glad it was helpful!

[@lisah6076]

Good Information. Thanks 😊

[@PerformanceSportSpine]

So nice of you!

[@donoconnor4204]

Superb video!

[@PerformanceSportSpine]

Thank you very much!

[@mariannebhatia7245]

Very helpful. 🙏

[@PerformanceSportSpine]

Glad it was helpful!

[@ryobiredux2912]

Thus guy is really hip.. can't wait to try some of these movements.

[@PerformanceSportSpine]

haha, like the pun. These exercises are great!

[@phd2198]

Is the pain even in the testicle?

[@ollierahanian7190]

excellent. Thank you so much Dr. for really good information. I live in pain, and had the idea it was my fault for overdoing. You explained different reasons, and for that I am grateful. Plus, I just finished your exercises and I will look for more from you! Thank you thank you!

[@PerformanceSportSpine]

Thank you very much for the nice comment! Glad the video helped you know that you didn't do something to cause it. The exercises will help!

[@tomaslimousine5983]

Professional you are ❤

[@PerformanceSportSpine]

Thank you so much 😀

[@karenpiraneo5426]

Excellent! Thank you! I also exercise in a pool with a AquaJogger. It has helped a lot.

[@PerformanceSportSpine]

Wonderful! That is a great choice as well! Thanks for watching

[@fridaystephen9683]

Thanks a lot doctor this exercise really helps me...

[@PerformanceSportSpine]

Most welcome! Thank you for watching and the nice comment.

[@phd2198]

Is the pain even in the testicle?

[@suncvn]

excellent

[@PerformanceSportSpine]

Thank you! Cheers!

[@nellyngari7568]

Fantastic presentation!!!I wanted to add on the association of cold weather and pain…as much as belief is a factor,notably the pain and cold receptors share the same pathways in the brain and it hence why patients also feel much pain in cold weather.So making them aware of that helps a lot to cope.Thanks!

[@PerformanceSportSpine]

Thank you! Also thanks for the explanation of the pathways and how they are connected

[@priscillasoni8204]

Excellent please do more videos

[@PerformanceSportSpine]

Thank you, will do!

[@secretvengance]

I was diagnosed with rheumatoid arthritis when I was 19, I still didn't got better treatment to this, a expecting that this year I would have my best year come back!

[@PerformanceSportSpine]

Sorry to hear that. We love the positive attitude, hoping you have a great year! We will be posting a video relatively soon covering rheumatoid arthritis

[@kennethnewton4093]

3:26

[@kennethnewton4093]

3:26

[@carolbenson6524]

I think thats what I might have... going to try your exercises. Im 74 and when I was kneeling down several times in church I felt pain when I was walking out of church yesterday. Better today..😮. Its just on my left side.. walking better today.. not as painful.

[@PerformanceSportSpine]

Sorry to hear that. Hope this video is helpful for you. If you have any questions, don't hesitate to ask

[@rehanatufail4096]

I'm a rumatuarthritus patient when I was thirty years old now I am sixty now I have hip joint problem I will follow this and hop best

[@PerformanceSportSpine]

Sorry to hear that. They should help! Let us know if you have any questions

[@Shalom99143]

God bless n tnku❤

[@PerformanceSportSpine]

You're most welcome!

[@macker0077]

Thanks for the info.! My left hip was diagnosed with mild OA when I was about 50 and has now progressed to severe OA at almost 61. I've been waiting the last 2 yrs. for total hip replacement surgery. Decided to join a gym about 10 months ago and had a personal trainer suggest some exercises to strengthen my glutes and related muscles around the hip/groin. I have seen significant reduction in my pain and ability to use my left leg. I've postponed my surgery out for another 6 months to see how things go.

[@PerformanceSportSpine]

You are most welcome! Glad to hear you were able to help reduce your pain with exercises and strength training! Keep up the good work and hopefully you can hold off the THR for a long time

[@Ayngage]

Please do not do it regardless! I choice the pain than giving my leg to a KNIFE. PRAY TOO.

[@macker0077]

@@Ayngage I know several people that have had the surgery and all have positive experiences (pain free after healing from the surgery). As long as I can manage the pain, without resorting to taking drugs frequently (anti-inflamatories/tylenol), I'll not get the surgery. Unfortunately, from everything I've read, the arthritis will continue to progress. Prayer is good.

[@SangNguyen-mk9pi]

Bai tap cua ban huong dan that co hieu qua xin cam on.

[@youubik]

@@macker0077 At first I thought you were from the UK because you said you had been waiting two years for hip surgery, then you said you knew people who had postive experience from surgery, then I thought you are not from the UK (everyone I know in the UK has bad results from surgery). Then I saw Tylenol mentioned and I know you are from US (or may be Canada (could explain the two year wait))

[@marivallejo6718]

Ty

[@PerformanceSportSpine]

You're welcome!

[@lakshmimuralidaran3930]

Nice video. Hope it will be helpful to me. But i hv super morbid obesity problem. Thank you

[@PerformanceSportSpine]

Best of luck! Thanks for the comment.

[@grizz100]

I have to think of creative ways to put on socks and shoes due to right hip/groin pain. I’m gonna try these and report back. Thanks.

[@PerformanceSportSpine]

Yep, putting on socks can be very challenging. Hope this helps and yes, please let us know how it goes

[@keithbenson3996]

Thank you for replying to all of the questions. I was diagnosed with this back in October 2022. My situation I don't believe is weight related as I'm 6ft, 190s. The Doctor at Rothman Institute did say it was through wear and tear from basketball and advised me that the more I play, the sooner I'd need a replacement. My symptoms are everything that you described. Will these exercises help me get back range of motion and be relatively pain free?

[@PerformanceSportSpine]

Thanks for noticing, we make it a point to answer each comment. The thing about the "wear and tear" is it really doesn't explain the nuances of this issues as well as the differing severities. Did they tell you what level or arthritis you have, i.e. mild, moderate severe? Also dosage comes into play, slowly ramping up to play 1.5 hours 1-2x/week is much different than trying to play 3x/week for several hours right away.. In general for most people moderate exercise will always be superior doing nothing or pushing way too hard.

[@Mraymankarate]

Those exercises seem to be working for me. I don't have any diagnose for my pain but I tried those exercises and they worked like magic in relieving my pain in hip area, pelvis and back. I will continue to do them so I can do my Martial Art. Thanks for those videos wonderful

[@PerformanceSportSpine]

That's great news, thanks for sharing. Our mission is to help people stay active and not let pain inhibit what they want to do!

[@phd2198]

Is the pain even in the testicle?

[@Mraymankarate]

@@phd2198 I think those muscles are linked together.

[@ema5171]

I was diagnosed with this condition at almost 20 years old (I’m 21 now) I started studying at a musical theatre college with zero prior experience in dance (I was accepted because of my skills in singing and acting) which meant at 20 years old suddenly went straight into ballet, jazz, tap and other forms of dance full speed and I had already had pain in one of my hips before college which was undiagnosed (I was told I can’t dance because it’s gonna get worse but I still did as I thought I had no choice and I was naive thinking it can’t be that bad). And of course the pain immediately started getting so much worse and spread to my other hip and back and groin and arms and calves and just everywhere.. On top of that, I had been diagnosed with an eating disorder (anorexia nervosa) which also got so much worse, I relapsed the forth time as I started college and had no one to help with it (even though I did inform teachers about it no one cared). So now I have such severe tension causing pain all over my body from head to toes, fibromyalgia too, caused by extreme psychological stress during college) and on top of that osteoarthritis at 20 years old (which was almost not diagnosed because the person writing the report of the scan possibly thought I was older than I am so she just didn’t pay attention to the obvious signs of osteoarthritis). Oh and they also found a hip labral tear in one of the hips. I’m scared of doing strength exercises because whenever I even stand on my toes or lift my leg a little to high or try minimal dancing after half a year of not doing it at all, it’s like I go back to square one and both my legs alongside my back and everything get so tense I can’t sleep and if I try massaging it or pressing around my hips or knees to ease the tension (especially the inner knee side along the inner thigh) I feel needle sharp pain. And I also get a full body massage once every week but it’s so scary when whenever I get slightly better after months of getting massages, mud therapies and almost none exercise to give it the rest I’m told it needs, it goes back after a few minutes of I guess now really triggering movements (like just dancing on my toes a little).. my question would be, is it possible that the condition started forming due to my eating disorder and severe exercise when I barely had any fat? Which happened before college and then I went into intense daily dancing (and truly tortured myself trying to prove I’m not lazy which according to them I was 😄) for more than half a year till I couldn’t anymore.. And does massaging the legs help when it’s super painful or is it going to make it worse? And do the strength exercises also help with that severe tension (which goes alongside osteoarthritis for me), because to me it sounds contradicting.. I apologize for so many questions and such a long comment but I’m genuinely desperate and scared it will only get worse as I’m still so young and already mourning my own strong and healthy self.. I love dancing even though I was a complete beginner and still am.. what if I’m never able to even attempt to dance again. I’ll be beyond grateful if you respond, as it’s the first video that I thought was actually great in helping me understand what it is I’m going through and the first person I thought could possibly help me with a few questions that have been haunting my mind since forever.. Thank you so much if you take the time to read this comment, God bless you. I apologize for so many questions and such a long comment but I’m genuinely desperate and scared it will only get worse as I’m still so young. I love dancing contemporary even though I was a complete beginner and still am.. what if I’m never able to even attempt to dance again. I’ll be so grateful if you respond, as it’s the first video that I thought actually helped me understand what it is I’m going through and could possibly help me with a couple questions which have been haunting my mind since forever..

[@PerformanceSportSpine]

The conditions you mentioned could have contributed to your issue, hard to say for certain and likely there were many factors. Doing the exercises for the hips to strengthen them overtime is the only to improve function and overtime get back to the activities you want. We understand it is scary, but go very slow and find the right entry the hips can handle, then slowly progress as your symptoms tolerated. Doing the correct exercise will not damage the hips. Hope this helps.

[@majesticsword]

🧸 My son was just diagnosed with a rare condition of Hip Osteoarthritis that they say is (unknown) he is only 31. I hope you and him the Best of Recovery and that both can recover from such horrible pain, lots of support of good friends and therapy. I read that it is important to strengthen the glutes, this will provide lots of help to the joints and aches!🧸 Find videos on how to strengthen the glutes. Best of luck and Recovery. Don’t give up!

[@abahonyinyechi936]

Sir I have be passing through this pain one years now 😭 thanks for the information

[@PerformanceSportSpine]

All the best! This should help you!

[@rebeccaorford9899]

Do you have any suggestions about how to substitute where the exercises use the ball please?

[@PerformanceSportSpine]

Foam roller, soccer/basketball or small pillow

[@jasoncrocker7679]

wow yup have this and is very annoying do wing chun and feels better when moving a lot but laying down seems to set it off etc don’t remember ever doing any damage and had no scan

[@PerformanceSportSpine]

Moving is key! Keep up the good work.

[@terismidt4920]

Thank you for making this video. 😊 I have been in pain for a while. I am going to try these exercises. I have been hunched over when walking because it didn't hurt as much when I did this. My posture is awful now. What can I do to correct this? I am 64 years old and its hard getting up and down on the floor. Thank you for your time.

[@PerformanceSportSpine]

You are most welcome. These exercises should help. With the walking issue, that may be stenosis of the back, especially if sitting feels better than standing/walking and you have pain over the buttocks/back of legs. If so this video will help. kzbin.info/www/bejne/oKCWZ2uHYtSqla8 Please me know if you have any questions.

[@vedawattieram15]

Your video sound is somewhat low. Excellent info.

[@PerformanceSportSpine]

Thank you!

[@bobd400]

Great presentation, thank you so much! Question, as you progress through the exercises, like the step-ups, would you continually increase the height or at some point I assume you would add additional weight? Similar for the chair squats assume at some point you would increase the reps and/or weight to continue to improve?

[@PerformanceSportSpine]

Thank you! Adding weight is a great option to increase the difficulty. As well as adding reps, sets, slower tempo or a higher step. Yes progress when you feel your body is ready for an additional challenge

[@user-bp1fy5hy4b]

When I wake up I feel the pain more in the cold and damp weather without getting out of bed.

[@PerformanceSportSpine]

Cheers!

[@gordon-1]

At age 60, I was 6', 139# and had run 36,000 miles. At that time, I was running 6 nine-minute hilly miles, walking one, biking 16 (again hilly) miles at 15mph average, and doing 1½ hours of yoga per day. I could bring my thighs to my chest, and also lie on my back, raise my legs, and drop them into full lotus unassisted. Over the next few years, I developed OA in both hips, my right leg first became shorter than my left, and then my left became about 1" shorter than my right. Now at nearly age 73, I have used a rollator for the last eight years, but stopped last month and am trying to get some of my mobility back. This video may help with that. Thanks.

[@PerformanceSportSpine]

You are most welcome! If you haven't tried an heel lift, that may be an option to see if it can help with the leg length inequality. Hope this video helps, please let us know if you have any questions

[@alirezakarimipt]

Good

[@PerformanceSportSpine]

Cheers!

[@diegocastaneda2505]

great video! I got detected with hip arthritis at 23 and they said it was most likely genetics just like my scoliosis, cataracts and prostatic condition.(yeah i was really blessed genetically right?) will stem cells help me to avoid using a wheelchair on the future say 20 years from now on? or is that inevitable? Also is there a way to build muscles on the lower body for harmstrings,quads and glutes without affecting/involving the hips to avoid the hip arthritis from getting worse? I’d really like to build muscle to at least lean muscle level for aesthetics. Thank you for the content!

[@PerformanceSportSpine]

Thank you! Yes, there is a large genetic component as well as others. As for stem cells, I think we need more research to be able to say confidently one way or the other. As for exercises you absolutely can strengthen the muscles, joint and of tissue that is protective. Remember when exercises are done at the right dosage there is WEAR and REPAIR, not WEAR and TEAR.

[@msmink1141]

What would you recommend if a person has right hip and both knees have arthritis and need replacing? The right leg quad muscle into the knee inner and outer can be very painful- shooting pain.

[@PerformanceSportSpine]

For the hip arthritis we would recommend what we talk about in this video. As for the knee arthritis we can post a link to a different video. As for the knee replacement, there are lot of factors to consider, hopefully the surgeon/medical practitioner has gone over all the options.

[@Sufficient4UsIsAllah]

Brilliant video. But what about the causes? I can’t believe that age, inflammation or nutritional deficiencies alone lead to cartilage damage. I think believe that friction from hip being misaligned can cause it too. I only found one video mentioning that but didn’t save it and now can’t find it again. What are your thoughts on that being one of the reasons and how do you cure the hip position with exercise? Thank you.

[@PerformanceSportSpine]

Thank you! What do you mean by being misaligned? Like is structural out of place?

[@georgefitzhugh6455]

Subbed!

[@PerformanceSportSpine]

Thank you!

[@julie5668]

What about The Dead Bug exercise? I do that because I have heard it helps.

[@PerformanceSportSpine]

Yes that can be a good exercise. Will probably want to progress to more difficult/weight bearing exercises at some point

[@brettbarager9101]

Oh! I like this. I'm gonna save it to my phone for easy reference. My hips (especially the left one) aches and throbs when I go to bed. I'm gonna start these exercises tomorrow! I already go to the gym and have lost weight, so that's 2 good things!

[@PerformanceSportSpine]

That's a great idea! Congrats on the weight loss. Thanks for watching and keep up the great work!

[@omarmaaz7674]

can you tell me if you are now ok or the pain in still there i have pain like you so any advice

[@gingerpurkey7169]

I have left hip and left knee osteoarthritis. This is my 3rd day of doing exercises. Need to add, I’m 76, ortho said not ready for any replacement and he’s not a fan of that anyway! After the first day, my knee woke me up at night, IT Band.. any extra suggestions?

[@PerformanceSportSpine]

We would recommend ice and rest. And any over the counter medication (that isn't contraindicated with any health conditions). Rest until the knee/It band are calmed down, then start again a little slower, maybe take every other day off.

[@gingerpurkey7169]

Thank you for your quick response! I do the ice and try to rest when I can. I am a Pilates instructor and try to keep seniors moving! I may also do half one day, and the others the next..alternating! I am always working on my core and posture which does help! I also like your explanations! 👏👏

[@clarkramos2374]

I have this problem for more than 5 years and its been very hard l take the best care of myself when walking and deciding about when to do hip replacement which does make me think alot lm not sure when it does scare me a bit any operation is very serious business and have to find the right experienced doctor suitable for this procedure

[@PerformanceSportSpine]

Yes it can be very scary. Glad to hear you are taking the time to do your research to find the best one. Best of luck!

[@colinhenry2487]

Dear Sir: I have been diagnosed with Osteoarthritis affecting the ball and socket joints in my hips. One hip is particularly sore when walking. Feels like a sharp edge is sticking into the joint! Do you know if this series done 3 - 4 times per week can successfully rehabilitate your hips? Thank you.

[@PerformanceSportSpine]

Fortunately there is a lot we can do for osteoarthritis as movement and moderate exercise is protective. If your osteoarthritis is mild to moderate it is very likely if you follow what we talk about in this video you will see significant improvement. Please let me know if you have any additional questions

[@colinhenry2487]

@@PerformanceSportSpineDear Sir: I very much appreciate your prompt reply and interest. I hope to give you feedback later this month. Best Wishes.

[@PerformanceSportSpine]

@@colinhenry2487 You are most welcome! Trying to help people as best we can. yes, please update us

[@colinhenry2487]

Dear Sir: I started using this exercise routine at the beginning of July. Unfortunately, I have had to stop. The movements seem to aggravate the condition and walking becomes very painful for several days afterwards. My very recent X-Ray diagnosis states and I quote: "Moderate to Severe OA changes in both Hip Joints. Mild degenerative changes in the Sacroilliac Joints. Degenerative changes in the Spine". The search goes on for healing movements!😒😒

[@daigorowolf2136]

@@colinhenry2487if condition worsens have you thought about total hip replacement

[@lindamastropietro4429]

My right knee is bone on bone. I can’t use the step or kneel down. What are alternative exercises I could do

[@PerformanceSportSpine]

This video is what you need: kzbin.info/www/bejne/qofZdWNsorBpZ68si=04owXg0Z2FTUyJHH

[@Everylalalala]

Please advise what is the size of the ball for a 5'2" senior?

[@PerformanceSportSpine]

The ball should go to your knee or just above

[@kerrychristy308]

I was diagnosed with moderate to severe osteo with bone spur in hips. I have exercised regularly since I was 35 and now am 63. I do the nordic track 25 minutes or fast walk 25 minutes. I do mild stretching and 20 squats before I start exercising. I was also doing 300 situps 5 days a week using the old ab roller but recently stopped that when I moved. At one point I was doing pushups and a 4 minute plank but stopped that when I didnt feel it was helping me. I experience pain at night and raise the legs with a pilow or on my side with a pillow between the legs. I do experience what you showed with socks, getting in a truck etc. I also have a goofy nerulogical weirdness that seems to stem from soreness in the hips and just makes me feel tired and blah. I am not sure if this is caused from this condition as well. I am wondering if hip survery gets rid of the arthritis and pain? I have only taken tylonel 1 time recently when I had overdone it during the day, lifting etc. when moving. Stess seems to agrivate as well? Any opionion would be helpful. I just say keep on movin movin every day.

[@PerformanceSportSpine]

Hi! Thanks for the info. If you have severe OA I would definitely get a surgical opinion. If people are otherwise healthy, you can expect good results in pain reduction and improved function. Stress can definitely aggravate pain, as pain is very complex and has many factors that contribute to your experience of it. Definitely keep moving and focus on exercises/activities that the hips seem to handle the best.

[@kerrychristy308]

Thank you for your reply. I forgot to mention I had triple bypass 2 years ago but doing fine now except for what I mentioned. I will seek surgical opinion as noted. You never commented on the neurological blah and tiredness I can feel and if this can cause that as well. Thanks again for your reply I REALLY appreciate you.

[@PerformanceSportSpine]

@@kerrychristy308You are most welcome! Let us if you have any questions after the visit. As for the neurological blah and tiredness, I can't give any medical recommendations on that.

[@taysha4999]

I am in alot of pain on my left leg have had hip replaced on right but really fo not want surgery on left too pls letbme know which exercises i should do tku

[@PerformanceSportSpine]

The best exercises are the ones we cover in the video

[@louizan.8931]

I was recently diagnosed with both hips osteoarthritis and trochanteritis. I am wondering would I’ ll be able to join the gym in the future or will that disable me from any activity.

[@PerformanceSportSpine]

Yes you get definitely get back to the gym with the right exercises. The exercises in this video will give you everything you need to deal with the OA. As for trochanteritis, this video will help you understand that condition and how to effectively treat it. kzbin.info/www/bejne/omawlmuXZq2on5Y

[@louizan.8931]

@@PerformanceSportSpine Thank you very much.

[@PerformanceSportSpine]

@@louizan.8931 You're most welcome

[@user-sd8rw8hu1j]

A 26 yo female this side. I am experiencing this issue since I was 23. I am experiencing pain whenever I do excessive workout, prolonged sitting or sleeping on one side. I have completely stopped working out. And to my amazement the instances of freezing of my joints have lessened significantly. My question is, 'would I never be able to exercise/workout'

[@PerformanceSportSpine]

Sorry to hear you have been dealing with this. This is uncommon is someone your age. From what you are describing this video will likely help you more. kzbin.info/www/bejne/omawlmuXZq2on5Y You will likely have to be careful how much you do when you start exercising, but to answer your question. It is very likely you will be able to exercise again.

[@user-sd8rw8hu1j]

@@PerformanceSportSpine sounds hopeful. Let's see.

[@user-ij2qc4lf5x]

I have this condition Are the exercises to improve it or like what’s the goal with these exercises

[@PerformanceSportSpine]

Yes to reduce pain and improve function. No exercise can directly change the arthritis. But gradually getting stronger protects the joint and increase your threshold before you feel pain. Joints and body are meant to move

[@OPOKU_ACHEAMPONG]

I have been diagnosed OA. I feel a lot of pain and I now even Limp. My worry is my tigh muscles has also been reducing in Size. Pls do we have anything that I can do to build up my muscles???

[@PerformanceSportSpine]

Sorry to hear that. One thing we recommend is use a tape measure that bends and measure both things to have a more objective measurement and get a baseline. As for ways to strengthen the muscles this video will give you 2 good options, assuming it is same for you do exercise your knee and leg. Video Link:kzbin.info/www/bejne/mqScpWN6mM59ra8 Exercises @ 4:40 & 5:25

[@alidacozza8050]

I was diagnosed with severe arthritis ofbthe right hip...few years ago..is there any hope to avoid surgery...ive been putting it off trying alternatives...pt..chiro...acupuncture...help.

[@PerformanceSportSpine]

All of our best recommendations are in the video. If you have severe arthritis getting a surgical consultation is important. Especially if you are over 55 years old Don't waste your time with chiro or acupuncture. A good evidence-based PT that could help you strengthen your hips muscles will most likely provide some benefit but unlikely to full resolve the issue

[@folukeakinyemi2024]

Can this exercise work for stubborn condition like rheumatoid arthritis?

[@PerformanceSportSpine]

Yes, these exercise could help some with RA, helping by keeping strength up and anti-inflammatory

[@H.O.G745]

Thank you very much for this update but I wish I knew this 9-10 years ago because this rheumatoid arthritis has a heavy pain in my life and has caused me one leg longer than the other with 2inch through operation because pain was unbearable so I had to go for

[@PerformanceSportSpine]

Sorry to hear you have had to deal with all that. Wishing you better times ahead!

[@H.O.G745]

@@PerformanceSportSpine thanks very much

[@nnsulaiman6313]

Hi I have chronic pelvis and my doctor asked me to go for replacement and I refuse because I'm doing activities well but the pains still there whenever I stress out should I?

[@PerformanceSportSpine]

Is your arthritis moderate or severe?

[@chazwyman]

I never had a single problem with my hips until I lost 50lbs in weight.

[@PerformanceSportSpine]

Sorry to hear that. Congrats on the weight loss. Hope these exercises and recommendations will help with the hip pain

[@ANIMEE_13]

Please help sir I am patient of JIA-ERA arthritis and back is in front of hip area means groin so what excercise should i Do

[@PerformanceSportSpine]

Unfortunately we aren't able to give out specific medical advise

[@berniefynn6623]

Rehabilitate is to put back to original condition, HOW do you rehab arthritis.

[@PerformanceSportSpine]

You don't rehab the arthritis. You increase the strength and capacity of the muscles around the arthritis to help with it.

[@269Plavi]

I think there's a lot with the way of living. I'll give my example, so maybe that will help someone... I'm 40 years old. Because of my job I sit a lot. But I'm also very active (well used to be before I'm diagnosed with mild hip OA), I played soccer 2-3 times a week and hike a lot. Hiking will never be less then 20km with minimum 1000m altitude difference. So, sitting a lot doing nothing and then go full 100% soccer and hike. And I was in good shape. But here's where I think the problem may occur - I did a minimum or no stretch at all. Relaxing for me after those activities was just laying on the bed. Muscles would go from 0 to 100 and back, some would get stronger from soccer and hiking and other would get tight&weaker from sitting - so muscle imbalance is created. And I'm talking about minimum 10 years of doing it like that. So, question for you - can massive muscle imbalance create hip OA? Doctor based on x-ray suggested surgery - that's still not option for me at this age, because I still have no pain for surgery. The pain is more irritating, annoying then it is painful, but limited ROM is big issue for me because of some extreme hiking (I stopped playing soccer) which I still like to do very much. ROM is clearly after 90 degrees flexion, when trying to do more pinching/blocking happens. Also, after 20km of hiking I feel like there is inflammation around hip joints, and then I really do need rest. So, my guess that hip flexor muscles are tight and weak. Maybe glute muscles also... So, are these the exercises what I need for my condition? You think I need to strengthen those muscles rather then stretch them?

[@PerformanceSportSpine]

Thanks you for sharing your story. With this issue the ROM loss is d/t bony changes, so you don't have to stretch and the goal is not to increase flexibility. Aggressive stretching will only irritate the issue. With this you wanted to strengthen all the muscles around the hip, so yes these are the exercises you should be doing. The muscle imbalance and sitting did not create this issue, the changes came in your teenage years, mostly likely from the demands of soccer. Also in regards to surgery, this issue can not be made from simple x-rays, clinical presentation and sign/symptoms also matter. this condition presents on a continuum from mild to moderate to severe, where only the later is surgery needed.

[@269Plavi]

@@PerformanceSportSpine Thank you for quick response. I watched your other videos about hip labrum tear and hip impingement... for me there is a lot correlation between those problems and OA. I noticed you are mentioning the goal is to get stronger in ROM you have... But what if I want to increase ROM over time (that's the main goal for me)? Because of the bony changes, am I destined to ROM I have right now and the purpose is just to get stronger in that limited ROM, so maybe the condition I have doesn't get worse? Or these exercises will eventually help to get more ROM over time?

[@PerformanceSportSpine]

@@269Plavi If your ROM is limited to stretching or mobility work won't increase it. The goal is to get stronger in that range of motion and moderate exercise is protective of joints.

[@jennyreil6521]

❤❤❤

[@PerformanceSportSpine]

Great!

[@am1951]

Any alternative exercises for someone who doesn’t have a big ball like that?

[@PerformanceSportSpine]

You can just press you leg into the wall and slide it up and down. Alternatively, using a wash cloth can be helpful for some.

[@am1951]

@@PerformanceSportSpine thanks, definitely trying it out. I hope these exercises will help, I’m in awful pain.

[@vivianakoligo6646]

am surfing from this for almost 5 years now Pls is there any medicine for this Serious pains because of the pain my walking havs has change

[@PerformanceSportSpine]

All of our advice in detailed in the video. As for medication, we can recommend anything specific as that is not our scope of practice

[@ammarali2210]

dear dr. one day i end up football trained in beach in 2021, after 2 weeks later I felt pain in my groin area which is annoying me while playing football or sitting in bus and change my side in bed, I went to a doctor with x-ray but he said nothing shown there so he gave me a pain killer and muscle flex capsule and cream + 1 month rest after that I recovered 80 percent almost and by the time everything was ok, in 2023 last month I did trained again in beach though everything is alright , after 1 month of training in beach I felt the same pain again while playing a football game in grass ground , so I decided to take again the described drugs and muscle cream + rest so in this case what should I do eliminate this injury forever in your opinion ? thank you

[@PerformanceSportSpine]

Did the doctor give you a diagnosis?

[@ammarali2210]

yes Dr, after checking my x-ray, he did stretch my hip in the clinical bed and i did some exercises related to the groin or hip but there was no any pain in the injured area so he told me to just rest for a month and take my drugs regularly@@PerformanceSportSpine

[@yogeshlohot4555]

Sir, if performed regularly ,can this cure AVN stage 2?

[@PerformanceSportSpine]

Unfortunately these can't reverse and AVN changes to bone.

[@Alper_Devrik]

I can do the internal rotation more than 15 degrees but it causes pain in my upper thighs and groin. Can it be muscle pull? I am 34 years old, not an athlete, neither have an physically active life style.

[@PerformanceSportSpine]

It sounds like a muscle strain. This video will show you how to identify which muscle it is and the proper rehab exercises to resolve it. kzbin.info/www/bejne/b4rIqpiZlt14fdk

[@lyndawatson5211]

I have a lot of pain and it's like having lots of splinters of glass in my hip and back. My husband gets pain when getting up from sitting and sitting down.

[@PerformanceSportSpine]

That sounds like a really frustrating situation. Hope this video helps!

[@michaelvargas6341]

Can I still play sports with this condition? If I focus on doing these exercises regularly

[@PerformanceSportSpine]

Yep you sure can! Do the exercises and keep the sports consistent.

[@Priyadarsini970]

I am getting pain on left leg outer part. It is not severe pain but it is like reoccurring. I am unable to bend and wear socks on left foot. Sitting on the floor became uneasy. Getting tingling on left leg. I don't get pain on Hip but I can't walk properly for some time when get up from prolonged sitting or sleeping and waist area would be stiff. I can feel something on leg while sneezing or coughing . What may be the reason for this

[@PerformanceSportSpine]

From what you are describing we believe you are suffering from this. But can't say for certain Gluteal Tendinopathy: kzbin.info/www/bejne/omawlmuXZq2on5Y

[@tasmiakhan3214]

I can't raise my leg up I must go for hip replacement mu right hip had no cartilage

[@PerformanceSportSpine]

Good luck with the hip replacement

[@Maya-Alexdog]

I have three bone spurs in my hip and I've been told I have arthritis in both my hips. My pain is all throughout the night. My hip will ache and it's very difficult to sleep. What's odd is I have a very good range of motion

[@PerformanceSportSpine]

Does it hurt more if you lay on your side then on your back or stomach?

[@Maya-Alexdog]

@@PerformanceSportSpine Now the only relief I get is if I only have my stomach but the problem with that is I have sleep apnea so I can't do that for very long

[@mcbella7769]

i have bone on bonne hip joint osteo...anf i walk limping.....can i do that exercise....

[@PerformanceSportSpine]

We would recommended seeing a MD prior to doing these exercises

[@susanmerila4958]

I think it hurts worse when out in cold weather, but probably not for the reason debunked by those studies. It Hurst worse, because when I'm cold I tend to stiffen my muscles all over.

[@PerformanceSportSpine]

Yep, our beliefs definitely influence our experience of pain

[@mandiboy830]

Normal experience pain when the weather is cold?

[@PerformanceSportSpine]

It seems that a lot of people report that the colder weather causes their hips too hurt. Even though the studies seem to suggest that temperature doesn't seem to play a major role

[@jukip1485]

Blankets in cold weather are my issue.....every time I move it drags on my foot and hurts my hip. The dog on the blanket too. Also if I am cold I tense up muscles and they are sore. I tend to do more exercise in winter though (mild winters here). I do miss my aqua classes in winter but have started hydro therapy so next winter I should cope better.

[@chandimalpriyan829]

i'm suffering this kind of pain still not medically diagnosed

[@PerformanceSportSpine]

Sorry to hear that. Hope you can find someone soon

[@husnezan2116]

I have knee problem .can i do these exercises?

[@PerformanceSportSpine]

Depends on what kind of knee problem you have. Do you have a diagnosis?

[@husnezan2116]

@@PerformanceSportSpine my doctor told me that i have calcium deficiency . I feel swere pain in my knees and knee bone on bone issue . I have not done any scane or MRI tests till now. I feel pain while going upstairs and downstairs and standing for long . I cannot walk properly i am overweight 108kg . Please help me .should i do exercise orvwalk ?

[@PerformanceSportSpine]

@@husnezan2116 This exercises should help more from what you are describing kzbin.info/www/bejne/p6WzoJ-hid-BgKM

[@husnezan2116]

@@PerformanceSportSpine thank you so much .

[@toshmurodnuraliev3323]

I have terrible pain in my left hip. How long should I do this training? Thanks, beforehand.

[@PerformanceSportSpine]

Sorry to hear that. Usually takes 4-8 weeks

[@mikerodrick2430]

Does this ever appear suddenly with no trauma & in both hips & pelvis simultaneously?

[@PerformanceSportSpine]

The pain may appear suddenly, but the underlying condition has likely been going on for years or decades, you just don't notice it till there is pain.

[@mikerodrick2430]

@@PerformanceSportSpine Thanks for the reply!

[@sandeepgogumalla1370]

Hi sir, i was diagnosed with Avn 3 years back and it was in the stage 2 both hips so i underwent bmac core decompression and after 5 months pain and limping came back waited for 1 year and now i underwent ayurveda treatment for 21 pain subsided but range of motion and stiffness is still very very poor although it remained inn stage 2 please let me know sir will this exercise help me out am i eligible to perform these

[@PerformanceSportSpine]

Hello, unfortunately we can't give specific medical advice. In general however, with what you are describing, if your surgeon has cleared you for exercises/rehabilitation. These exercise with help with range of motion and stiffness

[@sandeepgogumalla1370]

@@PerformanceSportSpine Thank you so much sir for the reply you are such a pure and kind soul. May God bless you and your family sir

[@user-ki7gm1zu9v]

Would these excercises help me with the arthritis in my spine as well as my hips? 5:35

[@PerformanceSportSpine]

Yep, they sure can!

[@PerformanceSportSpine]

You may also find this video helpful: kzbin.info/www/bejne/qGOznYlreqd7ick

[@nazi8154]

Is this safe for pregnant women?

[@PerformanceSportSpine]

Most likely but we would recommend you asking your doctor first before performing them.

I’m going to try these exercises. In the last 6 months my hips have become unbearable unfortunately and I reckon it’s arthritis.?

[@PerformanceSportSpine]

Arthritis can be very painful/debilitating. These will help. Good luck!

Thankyou.👍

Thankyou.👍

Thankyou.👍

Thankyou.👍

[@pearlpenney942]

I have this problem in my right hip

[@PerformanceSportSpine]

Sorry to hear that. Hope these exercises help.

[@leahannwhite1111]

Arthritis is imagined. ❤

[@somekindaguy100]

Like the old saying goes .....NOPE

[@PerformanceSportSpine]

Yep, definitely a real condition.

[@PerformanceSportSpine]

It certainly is not imagined. However the idea that is a simple wear and tear pathology is unfortunately high prevalent.

[@mikerodrick2430]

I hope that's sarcasm. Or are you a believer in mind over matter?

[@KennethFrierson-wt6xt]

Weather does make my joint pain worse I can tell physically if it's going to rain

[@PerformanceSportSpine]

Thanks for sharing!

[@user-nd2qt9hu1c]

My late husband teased me as a weather forecaster because when my hips start to hurt he will say it all rain and it will rain too.

[@PerformanceSportSpine]

Sorry to hear about your loss. Fascinating how the body know sometimes

[@majesticsword]

Drivers tend to suffer from this condition, if that is what they do on a daily basis for more than 8 hours a day for many years! So yes, it does have to do with Wear and Tear!! The person is only 31 and has been a driver for more than 7 years for a living and ended up with hip pain, on the right leg, which is the leg for driving and also has lower back pain, no shots have helped him. He’s not over weight 5’11” and weighs 170. His Condition is Osteoarthritis. And yes, cold weather does make pain worse, especially with Arthritis, so sorry, everyone is not the same.

[@PerformanceSportSpine]

No, this is a classic example of having 1 personal story and trying to generalize to a condition. This is a complex condition that is much more than just wear and tear, which vastly prohibits people from dealing with it correctly. This sounds like the main issue is just having a sedentary lifestyle. There is no evidence to support the notion that pain is worse when it is cold, even though a lot of people think that

[@majesticsword]

@@PerformanceSportSpine Totally Disagree, doctors don’t know everything, only the person that is going through it knows. If it was due to a sitting lifestyle everyone would be going through it!

[@majesticsword]

Everyone doesn’t drive on a daily basis straight for 8 hours, so releasing the foot from the pedal back and fourth they are causing wear and tear on the hip from driving, and it also causes discomfort when bending the foot back and fourth.

[@ANIM3MV1]

Sir, I am constantly having pain in my hip joint and I am 18 years old. This has been going on since last one year. Every day I feel like a needle is hurting me, I am not getting relief, please give some solution.

[@PerformanceSportSpine]

Given you age it is unlikely that hip OA is the issue. We will need more information to help guide you. How did it start? Where on the hip is the pain? What makes it better and what makes it worse?

[@dianapaccoun1183]

Έχω οστεοαρθριτιδα ισχίου στο δεξή μου πόδι.Μπορώ να κάνω ποδίλατο όπως κάνουν στο γυμναστήριο?Βοηθάει στο πρόβλημα που έχω με το ισχίο μου?Ευχαριστώ

[@PerformanceSportSpine]

Sorry can't translate

[@dianapaccoun1183]

@@PerformanceSportSpine I have hip osteoarthritis.I can ride a bike at home or at dhe gym.will cycling help me with my hip problem?

[@PerformanceSportSpine]

Yes you can. Just make sure the seat isn't too low @@dianapaccoun1183