Top 6 Exercises For Naturally Healing A Painful Torn Hip Labrum

Hip labrum tears happen when there is too much pressure on the cartilage in the hip. These exercises are focused on taking pressure off the hip joint to provide relief to the labrum.
It’s possible to naturally heal the labrum enough to get back to doing all the things you love to do. These exercises are a starting point in calming down a flared up torn hip labrum.
Most hip labrum tears won’t need surgery if the correct exercises are done. The exercises need to be focused on correcting the muscle imbalance that is putting too much pressure on the front of the hip joint.
In this video, Dr. David demonstrates and explains the Top 6 Exercises That Can Help You Naturally Heal A Painful Torn Hip Labrum.
⚡️Looking for more help for a hip labrum tear? Check out our playlist:
“Hip Labrum Tear Help”
• Hip Labrum Tear Help
00:00 Top 6 Exercises For Naturally Healing A Painful Torn Hip Labrum
01:53 Exercise #1 - Seated Hip Fidgeting
03:05 Exercise #2 - Bent Knee Fall Outs
05:00 Exercise #3 - Glute Squeezes
09:08 Exercise #4 - Hand Heel Rocking
12:00 Exercise #5 - Squat Holds
14:18 Exercise #6 - Squat Reps
#elpasomanualphysicaltherapy #drdavidmiddaugh
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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.

[@Rutyos]

Ten years ago I was registered for a hip replacment operation. The waiting time was very long. I decided to heal myself. My cat started laying on my hip, that was hurting. Purring, (vibrating) warming my sore hip. It helped! I started doing yoga for seniors. Gradually I was able to walk again. I had injections, but the cat helped more. It was the cats idea! Now, I need to keep my diet, and walk and exercise, in water or on dry land to make my hip working. The exercises I learned on youtube keeps me moving. No operation!

[@devinsworld8383]

It’s crazy because before I was diagnosed, I found myself doing all of these just as a relief of pain. It’s crazy how your body somewhat knows what motions promote healing

[@MMMMGood15]

Me too! The human body is amazing!

[@kristysketches]

I agree!!!

[@AbrewOfMusic]

Agreed, and I'm actually wondering if this is what I'm dealing with rather than a bone-on-bone situation.

[@dropoutandretireearly1781]

ITS GOD !!!!!

[@wilchil5433]

Hey , how are you after the diagnosis? Did you get any surgery done? 😊

[@HBKAT100]

I injured my hip in my early 40s. I tore the ligament in the front of my hip in a restaurant. It took me a year to walk without pain. Now I am 60 and this injury has started to bother me. Dr. David, you took thr pain away in 20 minutes on this video. I cannot thank you as I have health insurance with a 2K deductible which prevents me from getting any medical attention. Thank you Dr. David you are a blessing!!!!!!

[@adrianaenriquez9434]

I’ve had 3 labrum tears, 2 unsuccessful surgeries. My last one they did a reconstruction it’s seems like it worked I’m a week post op. Do your research before surgery friends it’s hard recovery.

[@RAZR53-4]

I thought I'd send the pic of the brace. Oh well.

[@kyleortiz8038]

I have had 2 failed shoulder labrum surgeries and a failed hip labrum surgery I feel your struggle. I hope that you are closer to healing now.

[@Sunshine-es1rn]

Suffered a traumatic fall in Paris last August. PT failed, finally had an MRI last week. Superior labral hip tear. Found your video and it gives me hope that I can remediate my hip to mitigate symptoms. Not excited about any type of surgery. You do a fabulous job of describing the issue, and the whys behind the importance of doing the exercises with correct body mechanics. Well done!!

[@shirleykatz]

I went from fit to immonilized. Been in physio and on meds for weeks. Did this yesterday and experiencing a remarkable relief.

[@maries.1089]

Thank you for the video! I have a labral tear from a horse accident i had in 2004. It acts up periodically. I was thinking i was going to have to get a hip replacement b/c the pain wasn't going away, but the exercises have helped tremendously. Love your videos!!!

[@darrencollington9548]

Amazing!!!!! I haven’t felt this level of relief in years!!!!🙏🏾

[@epmanualphysicaltherapy]

Hey Darren, that's so awesome to hear! We are thrilled that you've been able to feel relief. In case you are interested we have a playlist for hip labrum tear help that you might find helpful. You can check it out here: “Hip Labrum Tear Help” kzbin.info/aero/PLJVIPiFvv1mZNugkhV8zHHPUu4PVh3vUy We'd love to hear how you are doing as you progress.🙌 Please take care!

[@rebekkahaascetin3733]

I am glad I found this, did the exercise and felt immediate relieve from shooting pain!

[@epmanualphysicaltherapy]

That's fantastic to hear! 😁

[@davedungay]

Hi David, thank you so much for this video. I am 47, have always been athletically active but have been held back by hip pain for the last18th months. Your other videos on hip labrum tears explained the symptoms and cause of this so well. It matched my symptoms perfectly. I found this video after a skate session, which I cut short due to pain and was expecting to suffer the effects of for a few days. The exercises had an amazing effect and my pain was reduced drastically that same day! I used the glutes technique and was always able to walk without a limp for the 1st time in ages! I am going to commit to these exercises and am very excited to see the results. Thank you so much 🙌

[@thehealingocean766]

What kind of skate session? Im 46 have hip pain too and have been playing hockey (roller and ice) for 30+ years

[@armand9199]

About 15 years ago my mother had bell's palsy. While it take several months, she did recover about 90% of her facial animation (though she was much older). I discovered your channel when I took up ballet as a hobby in my 30s. I felt i was really starting to make progress when i ended up injuring myself with a labral tear that is unfortunately a chronic condition. Everyone has something sooner or later. I try to focus on what my body can do instead of its limitations, which might help you as well.

[@staceg2003]

So glad this came up in my recommended videos. I am fairly certain that a car accident a few months ago caused a labrum tear on my left hip (where the seat belt crossed over). My doctor took a 'do nothing' approach - as in, use ibuprofen for pain & wait it out, rather than any type of PT. I'm a martial artist and a move that was once very easy for me (drop stance moving into a bow stance) has become near impossible. Just doing the first few exercises helped me to really zero in on where the pain is originating. I was doing some of this already, but more as a response to pain than a proactive series of movements. Thank you for this information!

[@biancamatter2299]

thank you for your very good and precise instructions! I will practice them and send you greetings from Germany!

[@irenemartin1066]

Thank you so much for these videos. I am dealing with a bad hip labrum tear. I love the way you describe the diagnosis and the exercises. I am currently taking Physical Therapy. But your videos are giving me other exercises to work on.

[@threeofeight197]

That ballet squat thing is amazing. I can feel it in my hip in a really great way.

[@epmanualphysicaltherapy]

Hi Threeofeight197! We are so happy to hear this exercise has been working well for you! If you're interested in learning more about how to naturally heal a torn hip labrum, here is a playlist for you! Check it out: “Hip Labrum Tear Help” kzbin.info/aero/PLJVIPiFvv1mZNugkhV8zHHPUu4PVh3vUy

[@Bucketdrummer]

From one therapist to another, excellent video! Thank you.

[@huntcf3450]

I’m 14 and told I should not be having hip pain but just from doing one set of all of this stopped the popping thank you!

[@jahiemaustin6864]

Same

[@huntcf3450]

@@jahiemaustin6864 I’m now out of sports for 2 months I got 5 weeks left

[@deepervalue594]

Thank you for this video! - Would Hip Labrum Tear cause bad knee pain? Is there issues with muscle imbalance?

[@diggy2107]

Thank you so much and you described my issue perfectly! After listening to you I figured out I was over exercising it by a lot, I will come back to this video when I got more time! Thanks so much and I think there's hope!!!!!!!

[@epmanualphysicaltherapy]

Hi Diggy, you're welcome! We are so happy that you were able find this information helpful. Just in case you're interested, we have a hip labrum playlist you might find helpful. You can access it here: “Hip Labrum Tear Help” kzbin.info/aero/PLJVIPiFvv1mZNugkhV8zHHPUu4PVh3vUy We'd love to hear how you are doing as you progress.🙌 Please take care!

[@lisamihovich6084]

THANK YOU!!! Thankyouthankyouthankyou! Because of you I haven't given up on a PT solution to my hip pain. Doc recommended surgery - put me through a few weeks of PT that aggravated my hip more than helping, so I ended up getting a cortisone shot and just walking away from it. I didn't want surgery but didn't know how to help my hip. THIS is helping.

[@ellekage4013]

Wonderful information and advice. Thank you, Dr. David for sharing for free! ❤️

[@epmanualphysicaltherapy]

Hey Elle! You're very welcome!

[@nanameta5356]

and I want yo thank you too! Thank you for your advice dr. David ❤

[@leslieabbott6119]

Thank you for this. I've had a tear for a few years and every once in a while I will do something that sets the pain off...and it lasts a long time. I'm happy to find you. Many of the exercises I find online make the pain so much worse. Yours do not. Thank you. I like your gentle way of explaining too.

[@sylviasolis1289]

I'm glad I found your video. I was diagnosed with impingement and bone spurs about 8 or 9 years ago. Told by ortho I didn't need to do anything until I'm in pain all the time. Fast forward to 2 months ago. Loss on range of motion and now pain in my glutes. Your videos completely explain why its there. I quit working out because I was afraid to make it worse. Now I know I need to get back to it to get stronger and squatting is ok. Thank you, thank you, thank you.

[@NokoriTeam-iq7wy]

Really great explanation and loved the explanation of what happens with a labrum tear using the skeleton at the start! Bravo :) and thank you

[@gailhanna3576]

Excellent presentation

[@epmanualphysicaltherapy]

Glad you like it! 😊

[@parandersson2894]

Really good. I tried the sitting on the chair glute exercise and that relieved the pain quite immediately. Thanks El Paso Manual Physical Therapy. 🙏

[@spsciroccomk2]

This is exactly what I need, I recently re injured my hip labrum, I had stem cell injections back in 2016 and after a few months I was feeling better and only randomly had issues with pain. I recently was working in the garage on a project on the floor that had me squatting down for longer periods of time and this re injured my labrum. I will start on these exercises today!

[@epmanualphysicaltherapy]

Hey Dave, we're so sorry to hear about your hip labrum injury! The stem cell injections can be very helpful but it's only a temporary fix. It's important to address the muscle imbalance and these exercises are a good start to get you on the road to recovery. We have a playlist that you can use. You can access it here: “Hip Labrum Tear Help” kzbin.info/aero/PLJVIPiFvv1mZNugkhV8zHHPUu4PVh3vUy We'd love to hear how you are doing as you progress.🙌 Please take care!

[@bigdawg9283]

Hello, I was actually curious about stem cell injections for this condition. What is a ballpark for the cost, if you dont mind my asking?

[@spsciroccomk2]

@@bigdawg9283 was 6k back then...

[@mosaicgirl1224]

After 6 months of visits to chiropractor, acupuncture & PT I stumbled onto your video in my search for a possible explanation of why I have continued pain. None of these people ever said “possible labral hip tear, get an eval” to me. My symptoms fit perfectly. Thank you so much for your wonderful video. Hip eval is set for 4-1. Until then( and after) I’ll be taking your advice. Thank you.

[@pmmac2382]

Another great video. The explanation of frequency of the exercises is so helpful.

[@epmanualphysicaltherapy]

Glad it was helpful! 😊

[@user-ci3il4cv2d]

Brilliant

[@epmanualphysicaltherapy]

Hi H, Thank you for the kind words! Just in case you're interested, we have a hip labrum playlist you might find helpful. You can access it here: “Hip Labrum Tear Help” kzbin.info/aero/PLJVIPiFvv1mZNugkhV8zHHPUu4PVh3vUy We'd love to hear how you are doing as you progress.🙌 Please take care!

[@kato7870]

You are awesome! Thank you for all that you do for us ♥️

[@Zuluisms]

I’ve watched so many labral tear videos and have never seen anyone doing anything like this. so simple but SO effective. I don’t even know if a tear is what’s going on in my hip and groin but I know whatever it is will benefit from getting my joints lubricated and the muscles to provide support effectively. THANK YOU 🙏🏾

[@epmanualphysicaltherapy]

Hi Zuluisms, thank you so much for the kind words and for viewing our videos. We are thrilled that you found this information beneficial to you. In case you are interested we have a hip labrum tear help playlist you might helpful as well. You can access it here: “Hip Labrum Tear Help” kzbin.info/aero/PLJVIPiFvv1mZNugkhV8zHHPUu4PVh3vUy We'd love to hear how you are doing as you progress.🙌 Please take care!

[@gracecampos5722]

Thank you!!! I’ve been in so much pain lately & tried these exercises & immediately relived my pain.

[@epmanualphysicaltherapy]

Hi Grace, that is awesome to hear! We are really glad to be able to help out. We have a hip labrum playlist you might find helpful: “Hip Labrum Tear Help” kzbin.info/aero/PLJVIPiFvv1mZNugkhV8zHHPUu4PVh3vUy We'd love to hear how you are doing as you progress.🙌 Please take care! 🧡

[@teresacesario6247]

Such a helpful video! Thank you so much!!!

[@epmanualphysicaltherapy]

Glad it was helpful!

[@juliesmith9304]

Thank you these are some of the best exercises I've found! You rock!

[@epmanualphysicaltherapy]

Glad you like them Julie! 😊

[@wilchil5433]

The first move is great😊 it helped immensely

[@margueritebeson8498]

Thank you DR. !

[@epmanualphysicaltherapy]

Hi Margueritebeson, you're welcome! we are so glad we could help. Just in case you're interested, we have a hip labrum help video you'd find helpful: “Hip Labrum Tear Help” kzbin.info/aero/PLJVIPiFvv1mZNugkhV8zHHPUu4PVh3vUy We wish you all the best in your road to recovery! We'd love to hear how you are doing as you progress.🙌 Please take care!

[@margueritebeson8498]

@@epmanualphysicaltherapy Yes thank you . I watched it ☺️

[@margueritebeson8498]

@@epmanualphysicaltherapy Is it possible to get a tear when somebody , when you lay on your back , turn your foot totally outside rotation and after pull hard...I felt a strange sensation and the weeks after I could not move my leg outside ...had strained adductors also ..still not recovered ...an echograph said ' suspusion of labeal tear ? ...I need to know ..thank u

[@John-ry5tb]

I really appreciate the videos. You explain everything so well and very clear. I can't thank enough and I hope you know how much you are helping people with these videos. I have recently done MRI and found out that I have a small anterior labral tear. I love activities and stay active throughout the year. I usually play tennis, cycle and do weight training and I do not want to give up on any of them since they are my passions. Any advise you can give on this as to can I still play tennis and cycle at least once a week and keep on going with my weight training? I would really appreciate if you can help clarify this for me?

[@highendtrends3508]

Super helpful information and great detail! Thank you so much!!

[@epmanualphysicaltherapy]

Hey Highend, you are very welcome! We appreciate the kind words. In case you are interested we have a playlist on KZbin for hip labrum help. You can access it here: “Hip Labrum Tear Help” kzbin.info/aero/PLJVIPiFvv1mZNugkhV8zHHPUu4PVh3vUy We'd love to hear how you are doing as you progress.🙌 Please take care!

[@TheHawkssong]

Thank you for this video, I really needed it, and am checking all your others as well.

[@epmanualphysicaltherapy]

Hey TheHawkssong! You're very welcome!

[@Jessicaperry19293]

Thank you so much. I’m going to do all of these and hope I can heal.

[@epmanualphysicaltherapy]

You've got this! Let us know how these work for you 💪🧡

[@shelby2424]

Thank you thank you thank you

[@epmanualphysicaltherapy]

You are very welcome!

[@nathanielbrew305]

Really appreciate the way you address this. One question, I hear the phrase "heal the hip labrum" used quite a bit. Is "healing" truly possible?

[@patriciagiorgi9424]

Thanks for this guide !!! I've been doing all these exercises every day before and after my treatment for torn labrum and i' m feeling better and better every day!!!! Tks!!!

[@margueritebeson8498]

did you got your labrum repared ?

[@armandnouri8207]

Your advice to work out the glutes in isolation has SAVED my hip. Muscle imbalance is real. I really do think, per your recommendation, that overly activated forward muscles pull the bone too forward into the socket, causing the tear. Like the Dr. says in the, work out the glutes and pull the hip ball back! Thank you, doctor. Surgery is not needed when your body's biomechanics are balanced properly.

[@sirenroser.5297]

Thank you so much. I wish you were located in New York City. U are fantastic in explaining this condition. I started following your recommended exercises. They also said I have severe arthritis. 😩

[@kimdavis7812]

Thank you so much . Very helpful video

[@epmanualphysicaltherapy]

Hey Kim! You're very welcome!

[@scottgood7888]

Best video I've found yet for this problem.

[@epmanualphysicaltherapy]

Thank you for your kind words Scott, we are glad this video could be of help to you! 😊

[@dharmamurugesan505]

Thank you so much ❤️🙏

[@meepmorp5109]

That has been a tremendous help. Thank ypu so much

[@epmanualphysicaltherapy]

Hey Meep, you're very welcome! We are so happy that we could help. Just in case you're interested, we have a hip labrum playlist you might find helpful. You can check it out here: “Hip Labrum Tear Help” kzbin.info/aero/PLJVIPiFvv1mZNugkhV8zHHPUu4PVh3vUy We'd love to hear how you are doing as you progress.🙌 Please take care!

[@TheresaKaram-it2fm]

Wow!! I am a dr. of psychology helping people understand life. Your video has just helped me understand my MRI and visit to a dr. that did not explain all of this. Your voice production and clarity is so very welcomed as I am also hard of hearing. Thank you for your work and your video. Dr. Theresa Karam

[@epmanualphysicaltherapy]

Hey Theresa! You are very welcome! We are so glad to hear that we are coming across clearly and that we are helping to understand! We appreciate your kind words and support!

[@denden-ph1xb]

Best video by far

[@epmanualphysicaltherapy]

Hey Den Den, We truly appreciate your kind words! In case you are interested please feel free to check out our hip labrum tear playlist: “Hip Labrum Tear Help” kzbin.info/aero/PLJVIPiFvv1mZNugkhV8zHHPUu4PVh3vUy

[@kato7870]

Thank you!!!

[@ebb.D]

I am definitely starting these tomorrow. Have a bad tear on the right side of the hip. It's so painful, and medication doesn't really work.. I had one 5 years ago on left hip . It was so bad I got a hip replacement in the end after 3 years of pain . I am not athletic or had injuries, just bad luck, really. Tks for this video

[@epmanualphysicaltherapy]

Hey Ebb, we are so sorry to hear that you have had to suffer from hip issues including a tear on the right side of your hip ☹️ If you do begin these exercises, we suggest starting with one or two exercises, beginning with the smallest range of motion and the lowest intensity. As you feel stronger, you can gradually increase both the range of motion and intensity. It’s best to do these exercises every day throughout the day. Aim to tire out the muscle without losing form or control. Consistency is key. Always avoid working through pain; soreness and mild discomfort are normal, but pain is not. And below will be our entire Hip Labrum Tear playlist for you: “Hip Labrum Tear Help” kzbin.info/aero/PLJVIPiFvv1mZNugkhV8zHHPUu4PVh3vUy Keep us posted on your progress! 🙌🏽

[@ebb.D]

@@epmanualphysicaltherapy Thank you so much. I will definitely keep you updated on my progress.

[@rajengovender1122]

Thank you Doctor David. I was told that I need hip replacement but was skeptical as I'm still recovering from a spinal fusion done 2 years ago. All your videos are really so helpful and inspiring. Thank you. God bless

[@epmanualphysicaltherapy]

Hey Rajen, you are so welcome! We appreciate your kind words and support! We hope this content is able to help you on your road to recovery!

[@sachingogawale6306]

Very very helpful video, thanks

[@epmanualphysicaltherapy]

Hi Sachin, You are very welcome! In case you are interested we do have another video regarding hip labrum help. You can check it out here: kzbin.info/www/bejne/j3mci3t3pNpkopI Thank you so much for your support! We'd love to hear how you are doing as you progress.🙌 Please take care!

[@joyce2077]

Thank you 🥰

[@epmanualphysicaltherapy]

Hi Joyce! It's our pleasure! We have a playlist to help with hip labrum tears if you are interested. You can check it out here: “Hip Labrum Tear Help” kzbin.info/aero/PLJVIPiFvv1mZNugkhV8zHHPUu4PVh3vUy We'd love to hear how you are doing as you progress.🙌 Please take care!

[@teresacesario6247]

Excellent! Thank you

[@tracymoss7210]

Thank you so much for sharing these! I really appreciated your explanation of which muscles to feel vs just doing the movements. 💯 I'm quad dominant, right glute is visually smaller than the left. Pain is in the right hip. All the muscles in and around the hip are in a state of contracture.

[@bunaashok9435]

Your exercises are so good , helps a lot . Although I have one question , are straight leg raises good for any kind of hip problem ?

[@lydiasharp6070]

Thank you

[@4congeries]

I'm sure I have a hip labral tear, but I have no pain when my hip is in the right position. When it goes out, I can barely walk. Otherwise, it feels perfectly fine. I have been going to the gym, swimming and doing ballet regularly. Should I be strengthening or just working on keeping it moving? When should I start strengthening?

[@johnmeye]

Wow, this is excellent!! advice- thank you so much!!!❤

[@epmanualphysicaltherapy]

Hey John! You're very welcome!

[@ceeebeee2294]

@epmanualphysicaltherapy Thank you for sharing so much. I’m tired of hearing the doc tell me there’s nothing I can do but take meds for pain and possibly have surgery. Your exercises helped me better than anyone the two pt rounds I’ve had. These exercises also give relief right after I’m done, so I know now I have a way to stop hurting. I am going to keep going with them! Thank you! Are there any movements to avoid while healing? It seems like I’m always messing up my progress and my hip goes back into pain from the simplest chores.

[@ceeebeee2294]

Oh I just found a video you made on it, thanks!

[@jacecunningham8085]

I have a hip impingement with labrum tear. My doc said from my hips not forming correctly due to being a breech baby! 🤯 I'm stopped my physical job and resting helped tremendously and now physical therapy is killing med and the pain is coming full on back. I cannot believe this is happening!

[@bhavana8118]

Its been 9 months now after being diagnosed and i still have slight aches and pain everyday even while just simple walking gonna start doing this and hopefully will be able to do basic things without aches.

[@epmanualphysicaltherapy]

Hey Bhavana, so sorry to hear that you still have aches and pain 9 months later! Keep us updated on how these exercises do for you!

[@umit777.]

What did you do. How are you now

[@TheGokkiz]

While doing the workouts my pain lessened, thank you❤

[@epmanualphysicaltherapy]

Hi Goksel! We are sorry that you were in pain, but glad this video was able to help! We will share this link as well in hopes that it helps futher! Hip Labrum Tear Help “Hip Labrum Tear Help” kzbin.info/aero/PLJVIPiFvv1mZNugkhV8zHHPUu4PVh3vUy Keep us posted on how you are doing! 🙌

[@TheGokkiz]

Thanks

[@tiffanymcgillis2139]

I have dealt with this injury for almost a year. PT brought me none of these exercises. THANK YOU!

[@epmanualphysicaltherapy]

Hey Tiffany! You're very welcome!

[@LizaLavolta]

I bet they had you doing clamshells. I stopped doing PT bc it hurt and didn't help- started weight training and that helped.

[@lindseyasbury2047]

​@@LizaLavolta- You'd be right, at least for me. It's been almost a year since I injured it and very little progress. What type of weight training did you do?

[@LizaLavolta]

All kinds, but I use bands to 'activate' my glute on the injured side that doesn't activate properly due to my hip. I also train my legs unilaterally now so I can individually train each side.@@lindseyasbury2047 I have no pain, but haven't reversed the injury. It is a lot better though and I have continued in strength. I gave up on PT people. They didn't help. Eventually I will get an MRI

[@peteradamus9648]

David, this video is awesome! I have a question. Are those exercises also helpful for patients that pass arthroscopy surgery for labrum tear (anterolateral in 90deg range, femuroacetabular impingement)? Thank you for a great job! Peter

[@epmanualphysicaltherapy]

Hey Peter! Absolutely! These exercises would be great to ensure proper alignment of the hips. If the hips are in proper alignment, the labrum will have less stress being put through it. Hope this helps!

[@peteradamus9648]

Hey David. Thank you for fantastic responds! I will go for arthroscopy surgery to fix my left labrum damaged by femuroacetabular impingement (CAM side) by November 16. I got this from sitting job (40 hours per week) when Gluteus muscle got too week and unbalanced with front muscles. I will follow you exercises to strengthen my Gluteus butt muscle. I will not load my leg after surgery at all (using both crutches). I appreciate your advices that absolutely make sense! Let see how will go after surgery, but maybe I will use an option for consultation. I will keep in touch. Thank you again Dave. Best. Peter

[@MMMMGood15]

Thank you! This is very encouraging! I haven’t gotten to my Ortho, but, pretty sure I have a torn labrum. When I drop into a squat my right hip joint will seize up. Sometime I can’t even stand up straight for a few minutes until I work it out. When I go for walks it will be ok and then it starts becoming painful, to the point I can’t move. At that point I extend my leg behind me until i feel the flexor stretching just to the point of pain. my foot is flexed and toes on the ground. At this point I start wiggling my heel back and forth keeping toes anchored. The action is similar to your “ fidgeting “ exercise. After the gentle stretching and wiggling back and forth I feel the pain subside, the impingement release and I am able to slowly make my way back home or on my journey. Tbh, I was afraid if I went to an orthopedic surgeon they would want to perform surgery….but, If I can heal this on my own with these exercises, I would MUCH rather go that route!. I also have bad knees and had a PRP in one and udlillical cord stem cells in the other with wonderful results! Thank you again for this video!

[@elliea1161]

What is the best position for sleeping?

[@cosmonaut19]

Thank you for the video. Great information which I will use to help me live with my labral tears and hopefully avoid the need for surgery if possible.

[@epmanualphysicaltherapy]

Hey Cosmonaut, It's our pleasure! Thank you so much for the kind words and we are excited to see that you will use these exercises to help heal your hip labrum tear. With consistent effort, we know you will start to see a positive difference. “Hip Labrum Tear Help” kzbin.info/aero/PLJVIPiFvv1mZNugkhV8zHHPUu4PVh3vUy We hope you that can feel some relief soon! We'd love to hear how you are doing as you progress.🙌 Please take care!🧡

[@terriliggett544]

Can these exercises help if you have a severely frayed labrum? This came on so fast, and I’m shocked. I’m recovering from major foot surgery and a fall on my back. Can’t have surgery now, so I hope these exercises do the trick. Thank you so much.

[@bigb4933]

Thanks, i been doing these post hip replacement, but probably not correctly.

[@epmanualphysicaltherapy]

Hey @bigb4933! Glad to hear you've been working on rehabbing your replaced hip! We actually have a playlist with several videos that contain exercises and tips for replaced hips! Check it out: “Hip Replacement Help” kzbin.info/aero/PLJVIPiFvv1mbtxiBV-dKJseYEifBGANyT

[@cal2780]

I'm going to do these. I have a torn labrum, osteoarthritis and bone spurs in my right hip. I supposed to be scheduled for hip replacement surgery in 3 months. I swim, bike, hike a lot and can't stand the idea of surgery. I'm 72 and in excellent condition other than the hip pain.

[@Guiltylikeacocobean]

I do hip fidgeting all the time, but how do you combat hypermobility (EDS) core fatigue?

[@amimartino5364]

This is great. I had back surgery , laminectomy for right sciatic after surgery sciatica shifted to left. I also have a torn labrum L hip. I do get glute ache and some radicular calf stuff. Is it safe for me to do these post laminectomy? Have you heard of anyone having sciatic like symptoms from a labral tear?

[@ferdinandbellavance5045]

Thank you so much, I really appreciate your teaching, I have pain in my right hip only ,how do I know if I have a labrum tears, I do not think that I have a tears, could you explain a little more on labrum tears, thank you. Ferdinand

[@SaumuJuma-tg2sb]

Thank you for your video

[@epmanualphysicaltherapy]

You are very welcome! 😊

[@sarahgordon2597]

So helpful. I lost the ability to feel the contraction of glutes witjout front of hips firing. I like the sequence and emphasis on consistency. I like the tuck position in mini squat

[@epmanualphysicaltherapy]

Hi Sara, we are happy to hear that we could be of help! Trying to fire up those glutes without other muscles can be tricky. Some of us who work here still have trouble from time to time but you got this! We have a video to help if you're interested: “3 Big Reasons Your Glute Muscles Won’t Work Well For You” kzbin.info/www/bejne/ipLQiaKopt12d80 We also have a hip labrum playlist that you might find beneficial: “Hip Labrum Tear Help” kzbin.info/aero/PLJVIPiFvv1mZNugkhV8zHHPUu4PVh3vUy We hope you feel some relief soon! We'd love to hear how you are doing as you progress.🙌 Please take care!

[@sarahgordon2597]

@@epmanualphysicaltherapy thank you very much:)

[@sherrycothron9061]

Would you recommended having nerve block shot I have a tried some of the exercises helps some but mine is torn and lapping. ?thank you.

[@sherrycothron9061]

I get no replays ???

[@chenoabryan8458]

Thank goodness I found this… I feel pretty bad on that sit bone last November. It hasn’t healed. I’m not the person to hit up doctors either unless I’m dying, literally. I was wondering why my left hip was not getting better as I can’t even hike up the mountain this year without my leg not wanting to lift. Granted I was carrying a shotgun on my hunt. So, wrote all of your advice down and stop doing the yoga as it’s not helping. Thanks AGAIN KZbin and Dr El Paso! I fixed my blown out right heal on my own ( broke left heel) now 2 years later I have a torn labrum. Hitting 48 is for the birds:/

[@chenoabryan8458]

Fell

[@epmanualphysicaltherapy]

Hey Chenoa, We're so sorry to hear about your fall last November that caused injury to you sit bone! It's also unfortunate that you broke your left heal. What an ordeal! 🥺We are thrilled to hear that are taking our advice into consideration and that you are actively doing something to take care of yourself. You got this! In case your interested or if you hadn't seen it we do have another video "Hip Labrum Tears- Everything you Absolutely Need to Know" kzbin.info/www/bejne/j3mci3t3pNpkopI We'd love to hear how you are doing as you progress.🙌 Please take care!

[@umit777.]

Did you have labral tear surgery

[@jennygater7775]

Do those movements help if there is both labral and teres ligament tears?

[@mindyholgate5055]

On top of my labrum tear, I have a lot of pelvic pain from pelvic floor dysfunction and adhesions. I'm not "supposed" to be holding my muscles tight, so the act of squeezing my glutes is worrisome for me. I know the length of recovery time will vary based on the extent of the tear and my commitment to the exercises, but I'd there a general time frame where people start feeling relief? Also, I'm a sweep rower. Will rowing improve or aggravate a labrum tear? Thanks!

[@kimdavis1091]

Could you please give your opinion on viscose injection? Not cortisone injections … viscose rather… thank you

[@user-ru3qj1hy4f]

Hi is it normal when doing the squeezing of the glute to have a slight tightening on the hip flexor. I feel like there is no way to squeeze the glute without moving the pelvis forward a bit, or is this wrong just curious I am doing the right technique. I definitely don’t feel it in the quads.

[@hildahelm]

I am suffering since two years.I will try these exercises.

[@epmanualphysicaltherapy]

Hey, Hilda! Sorry to hear you were suffering for so long :-( We would love to hear how these exercises work for you!

[@umit777.]

How are you now

[@prysrek8858]

Thank you, I noticed that I had troubles lifting my right leg when doing single leg squats. This perfectly describes my problems. Before I just tried stretching, without relieve. I'm gonna flex my glutes constantly from now on.

[@fsvivid96]

Hey so I have questions do you think I have a labral tear from hockey it’s been months and I feel it when I extend my skate far out or sit down and bend the knee towards myself

[@sarahperez6935]

What if you're also missing about a 9 mm fragment bone in the tear area can you still do the same exercises?

[@jltmobiledetailing-proswec6426]

you are the mannn

[@alextima6636]

Hello Doc thanks for this video. A few questions. For the seated glute squeeze. Would adding a ball between the knees to increase adduction and external rotation of the hips be beneficial? Also if I was using dry needles to help release specific muscles to relieve some of that anterior hip pressure which muscle would be most beneficial?

[@epmanualphysicaltherapy]

Hey Alex, adding a ball would activate your adductor magnus and putt additional pressure on your hips. It's best if you try and keep the contractions focused enough to where you can your glutes firing on their own without additional support from your tfl and adductor. A good way to relax your anterior pressure is with light massages on your upper quad area, dry needling could help too!

[@terriliggett5377]

Hips are rotated so I walk with my right hip higher than my left. Do I need to retrain my gait, if that’s possible. This is due to scoliosis. I’ll do these exercises regardless of the rotated hips. Thanks so much.

[@annamariejones3809]

I am at my wits end with this hip pain. They won’t do surgery because I am overweight. Trying to lose weight . I am going to do these exercises to see if I can do without surgery. My hip is so bad that I am using a cane and not steady on my feet. I do have arthritis in this joint and the cortisone shots don’t help at all and Tramadol makes me sick. If I can just walk without a cane I will be happy. I did physical therapy but the exercises made my pain worse. I am going to see if this works. Thanks for the video.

[@matthewstall3902]

Good luck. I have hip pain too. Sucks I know. 😢

[@maryalgar8779]

How is this diagnosed - through imaging?

[@FrozenSunshine-plk]

I was fidgeting my heaps sitting in the pharmacy 😂

[@epmanualphysicaltherapy]

Hi Fozen, That's awesome! Just in case you're interested, we have a hip labrum help playlist. You can access it here: “Hip Labrum Tear Help” kzbin.info/aero/PLJVIPiFvv1mZNugkhV8zHHPUu4PVh3vUy We'd love to hear how you are doing as you progress.🙌 Please take care!

[@Staygoldponyboy44]

This was such a great video! I have been dealing with this pain for 2 years. After doctors thinking it was an SI joint or a lower back thing, I finally got it diagnosed (torn hip labrum with FAI). Nobody thought to MRI my hip, just my back.(I finally had a spinal doctor tell me that back pain would not refer to my groin!) I have been to several physical therapists, and they all have me doing the same thing with no result. I am excited to try these. I wish I could see you been person at your clinic! My doctor however seems to just be focusing on my hip labrum. Are these exercises also good for FAI? Thank you so much!!!

[@epmanualphysicaltherapy]

Hey Stephm, we’re so sorry to hear about the pain you've been enduring for the past two years! It's incredibly frustrating when it takes so long to get a proper diagnosis, and many people don't understand the struggle unless they've experienced it themselves. It's great that you finally have clarity on your condition, but we can imagine how exhausting it must be to try various therapies without seeing results. These exercises could potentially be beneficial for FAI as well, but it's essential to consult with your doctor or manual physical therapist to ensure they're suitable for your specific situation. We're rooting for your progress and hope these exercises bring you some relief!

[@Staygoldponyboy44]

Thank you!! Doing glute squeezes right now! 🙂

[@oscar_schindler]

Hello Dr. Middaugh, would you offer cycling for the patients of torn hip labrum? Thnaks in advance

[@hildahelm]

hi its Hilda and I have the same diagnosis for two years and I am suffering.I like to hear how it is for you and what helps?

[@oscar_schindler]

@@hildahelm hello hilda, these 6 exercises and a couple of different exercises from my doctor would have been increased my movement skills and reduced the pain for last 2 months...how old are you?

[@louisamaher9198]

Thanks for the video. Are anterior hp labrum tears causes by extension and abduction but then they are aggravated by internal rotation and flexion? or is it the flexion and internal rotation that causes the star in the first place? thank you

[@boudewijnbult3470]

Hi El paso, great video! My surgery failed, more pain, my hip clicks inside the acetablum what could that mean.? Greetings Boudewijn.

[@HeroicCoachDan]

Ok I'm in the rehab torn labrum camp and definitely resluting from imbalance between quad dominant/hip flexor dominant and glute activation and lack of strength. I restricts what I can do yet not overly painful. Also, I added a light theraband around my knees during the 5th exercise to help with activating the glutes and it works! What are your thoughts on this?