Rehab Cell

Physical Medicine and Rehabilitation

Hip Labral Tear Stretches & Exercises – Ask Doctor Jo


Hey everybody, it’s Doctor Jo. Today I’m gonna
show you some stretches and exercises for a Hip Labral Tear. These 2 helped me out with
mine, so I hope they can help you out with yours. Let’s get started. So the first exercises
are gonna be a 4-way hip standing up, so you’re just gonna, uh, and then, get over the dogs
and. Maybe we need to clear the set. Clear the set. So now that we have the pups out
of the way, we have some room so I won’t be kicking anyone.Make sure you hold on to something
sturdy, a sturdy chair, a counter top, just for some extra balance if you need it. And
use a light resistive band to start off with. So the knot is gonna be where the resistive
band is going and you’re gonna move it in the opposite direction. So just starting off,
you want to keep your toes forward the whole time and you’re just gonna pull a little bit
across your body. Make sure you’re controlling that band. Don’t let the band kind of pop
back. You want to make that a nice slow controlled movement the whole time. Just nice across
your body pull, but not to pain. Just getting that stretch and strengthening in there. Just
start off with 10, work your way up to 20 – 25. If that becomes easy, then you can get
a stronger resistive band. Now you’re just gonna start turning directions. So now the
band is behind me and so I’m gonna kick forward. Some thing, try and keep that leg as straight
as you can. Sometimes with this one, people want to bend their knee a little bit, but
keep it straight. Keep the toes forward, and pull. You don’t have to kick up super high,
you just have to control that movement and control the band. So again just start off
with 10 – 15, and work your way up to 20 – 25 and then add resistance if you need it. I’m
just gonna switch feet now, but normally you’d just keep on turning around. So this time
you’re kicking away, but still keeping that foot forward. And going out, and slowly coming
back in. That 10 – 15 and working your way up. And then the last one with the band standing
here is then kicking back. Again, you want to try and keep that knee locked out and straight.
Sometimes people want to bend that way, but it’s keeping the leg straight, keeping the
toes forward and just pulling back. And again, it doesn’t have to be a big kick, you don’t
want to lean forward, you want to keep your upper body nice and straight. So the next
one is gonna be a balancing exercise. So again using the chair, a sturdy counter top because
when you’re first doing these, you might be very off balance. So start off by just holding
on with both hands. Stand on one foot, looking forward, trying to get that balance. If that
becomes easy after 30 seconds to a minute, then you can just hold on with one hand. Same
thing, looking straight forward, keeping that balance. Again if it becomes easy, then maybe
just going down to a finger, and then eventually try and hold on with nothing at all. The hip
is a big area of balance in our body, so doing balancing exercises is really good to help
strengthen those smaller hip muscles. So a lot of time you’re gonna feel it in that area
right there. Now you’re gonna go in to some bigger movements getting the bigger muscles.
So the next one’s just gonna be a squat. Put your feet about shoulder width apart, keep
your toes facing forward, keep your weight even on your feet. You don’t want your heels
coming up, and you don’t want your toes coming up, you want to keep them fairly flat. Keep
your back straight, and stick your bottom back. And then your chest is gonna come forward
just a little bit. So it’s kind of down like this, and then back up. So again, you can
watch, I’m sticking my bottom back so my knees don’t come in front of my toes. Now if you
feel off balance or if this is really hard, make sure you put a chair behind you so if
you have to sit down, there’s something there for you. Coming down, or you can just hold
on right here for a little bit of balance. Squatting down and coming back up. Then you’re
gonna go into the lunge movement. So again, feet about shoulder width apart to start off
with. Put one foot in front, one foot in back, keep the toes forward. A lot of times people
want to turn that back foot back, but then it’s changing the muscles you’re working.
It’s still where you want to keep the knee behind the toes, so you’re not coming forward
like that when you go down, you want to keep that knee kind of behind those toes. And then
come back up. I like to start off bending the knee, some people like to keep that back
leg straight when you go down. That makes it a little bit harder. So you probably want
to start off using that knee as a target going down. If you don’t feel like you can go all
the way down, that’s fine. You can place a little block or a pillow or something to give
you a little target so you don’t have to go down quite as far. And then go ahead and switch
sides, and then do some on the other side as well. So the last exercise, you’re gonna
take a band again. And you can either tie it around at your thighs, or you can bring
it all the way down to your ankles. To start off, I usually have people tie it around their
thighs. It doesn’t have to be super tight, just enough to give you a little bit of resistance.
And then you’re just gonna do a sideways squat. Again keeping those toes forward, squat down,
see how I get some resistance here, and then come back up. You can keep going in one direction,
go about 5 squats one way, and then squat down and come back up. But same technique
where those knees are staying behind your toes. So those were your stretches and exercises
for a hip labral tear. If you have any questions, leave them in the comments section. If you’d
like to check out some other videos, go to AskDoctorJo.com Don’t forget to like us. And
remember, be safe, have fun, and I hope you feel better soon.

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