This a self-mobilization technique to help with hip arthritis pain. For those of your suffering from hip pain due to hip arthritis, this hip distraction technique is great for relieving compression on the hip while relieving irritation and pain associated with the degenerative changes to the hip cartilage. Wear and tear on the hip either due to injury, overuse or obesity can lead to hip arthritis.
Self-Mobilization Technique to Open up the Hip Capsule [Click To Tweet].
A Simple Treatment Effective in the Early Stages of Arthritis [Click To Tweet]
Resistance Bands that are Heavy-Duty, Fair amount of Pull, and Different Grades Available [Click To Tweet]
Tools used in the video:
Hey guys, this is Manu Kalia, physical therapist and herbalist. So I’m going to show you a technique to open up the hip capsule. This is a self-mobilization technique. A bunch of you guys had asked me about arthritic hips and what you can do to release some of the pain and discomfort associated with that. So basically, if the hip joint is worn out and you have arthritic changes or arthrosis, degenerative changes in the hip causing you pain, this is a simple and relatively effective, especially in the early stages of arthritis, technique to open up that joint space, to stretch out that joint capsule and also relieve some of the discomfort and pain associated with that arthritic hip.
I’m going to use one of these resistance bands. These are heavy-duty, so a fair amount of pull, and they have different grades available. So you need this, and you can use essentially any surface that’s stable that’s not going to move. Now, what I’m going to do is I’m going to use this thing; it’s nice and stable. Now, if you’re able to lie down or get up and down off the floor, you can do that, or the other option is you could do that lying on your bed or couch as long as you have something next to that you can tie the band to.
So I’m going to loop it around, make sure it’s nice and stable, it’s going anywhere. And then let’s say it’s my right hip I’m trying to target. So loop this, so now it’s not going to come off of my foot, and what I’m going to do is I’m going to be lying down. Now, if I want to increase the amount of pull that’s taking place, so basically what I’m doing is I’m just distracting or pulling that hip, doing a little bit of traction in that hip joint in that direction so that opens up that hip joint. So the further I go, the more pull I’m getting in that hip, and I can control that by my other leg and just scooting back.
So initially, when you start off, don’t crank on it. Don’t pull it way out. So go about 50% and just see how that feels to you. And you can hang out there for about 30 to 60 seconds and just test it out and see how that feels. Does it relieve some of that discomfort? If it does, then you can progressively increase the time you’re staying in a traction position. I can even work at doing some pulling that up using some the muscles and then relaxing to do some contract/relax to let sort of these muscles to let go, and I can start getting a little bit more traction.
So, quite effective, and I can just sit here and hang out and just get some traction. I could bring the other leg down too, but if you’re missing some range of motion in your hips, often this is not going to be comfortable to have your legs straight. So I prefer, especially for protecting your back, that you bend the opposite knee. And then hang out here, and then once you’re done slowly work at scooting back down to gradually reduce the traction, the pull that was there. And hang out for a couple of minutes till that load or that traction is taken off the hip so that you don’t just jump out of that position as the traction is being applied. It might be uncomfortable for you. So come out of that position slowly and then you can move around and see if that, one, helps you relieve some pain, or you find that it gives you a little bit more mobility in that hip.
So, pretty easy technique to do. Try it out and see how it feels.
If you have any questions, leave a comment. Make sure you check out the site. There’s lots of info on rehabilitation techniques.
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