He everybody, it’s Doctor Jo and Molly. Today
we’re gonna talk about “that bursa” again. This time it’s gonna be hip bursitis or the
technical term “Trochanteric Bursitis.” Can you say that 3 times fast? Doubt it. Let me
show you some stretches and exercises for it, let’s get going. The first exercise is
gonna stretch the IT Band, and that’s what comes over that bursa that irritates it sometimes.
The leg that you want to stretch is actually gonna go back behind the other leg. So it’s
gonna be back at an angle and then you’re just gonna go straight down into a stretch.
If you wanna feel a little bit more of a stretch in that hip, take you hip on the side that’s
hurting and kind of push it out to the side a little bit. So holding that for 30 seconds,
and then relaxing and doing that 3 times. The rest is gonna be down on the ground. Ok
so the next stretch is gonna be for our piriformis and glute muscles. Molly is very excited about
the glute muscles. This is a figure 4 stretch. So take the side that you want stretched,
and cross it over your leg, so you’re making a figure 4 with your body. If you can pull
it a little closer, that stretches it even more. Once you get your leg over here then
you can bend forward – oh Molly doesn’t think that feels very good, but it actually feels
really good and it’s gonna stretch the side over there where that bursa is. So holding
it for about 30 seconds, letting Molly get comfortable nesting, and then relax, and doing
that 3 times. Next we’re gonna do some strengthening exercises. Lying down on your back, we’re
gonna do just a straight leg raise. Bringing your foot all the way down, locking out that
knee keeping it straight. Pull your toes up toward you, that will help lock out your knee.
You just want to lift your leg as high as the other side. So bringing it up there, and
slowly coming back down. So don’t let gravity just drop it down, but make sure you’re controlling
that leg. Keeping those toes pulled up so it locks out the knee so your knee stays straight.
You don’t want that knee bent, you want it nice and straight. Just start with 10, 2 sets
of 10, then work your way up from there. The next one is gonna be on your side to get the
outside muscle. So the leg that you want to work is gonna be on top. You can bend your
bottom leg just to give it some support, but you want to be in a straight line. If your
leg comes forward, try to pull it back just a little bit. Same thing, though, you’re gonna
pull your toes up tight, lock out that leg, make sure the knee is straight and just bring
it up. It doesn’t have to be too high, but make sure you control it going up and down.
Don’t let gravity just drop it down. If you feel like your leg starts coming forward a
little bit, make sure you bring it back cause you want to be in a straight line and you
want your hips to be straight up and down. The last one is actually a clam shell now.
So bend both knees, kind of put them together, and then you’re basically gonna keep the hips
straight up and down again, but just lift it up like a clam shell and slowly come back
down. Don’t let those hips roll back, but pull them forward, so you’re coming out and
then back down. Starting off with 10-15, do 2-3 sets. There you have it! Those were the
stretches for Hip Bursitis. If you have any questions, like Molly, leave them in the comments
section. And if you want to check out some more videos – yeah – got to AskDoctorJo.com,
don’t forget to follow us on Facebook and Twitter. And remember, be safe, have fun,
and I hope you feel better soon.