6 Exercises to improve your hip labral tear without surgery.
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- čas přidán 14. 07. 2024
- Looking for ways to improve your hip labral without surgery? Despite what you may have heard, surgery is not always the best answer for hip labral tears.
In this video, I'll share 6 of the best exercises to help strengthen and mobilize your hip which can improve hip pain associated with labral tears. I'll also share a secret about hip labral tears that your doctor, or PT may not have shared with you!
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Blog Article on Hip Labral Tears - www.maksreznik.com/blog/hip-l...
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Timestamps
00:00 6 Exercises to Improve your Hip Labral Tear Without Surgery
01:03 Part 1 - A secret about hip labral tears you might not know
05:40 Part 2 - 6 exercises to improve your hip labral tear pain
09:32 Part 3 - How to program the 6 exercises in your training
Fantastic video on hip labral tears! Way to be a beacon of hope for others! ✊
Couldn't do it without all the years of wisdom @uprighthealth has shared!
I think you might be a genius! You’re routine is simple but highly effective! I’m already starting to feel less stiff and crunchy in two days.
I’m so glad I found your channel. I’ve been in pain for about six months and have just sort of accepted it. But it’s now driven me past the point of tolerable. Your mindset advice is really inspiring too.
Honestly. Thank you for having this video available to anyone who needs it. 👏🏼 you’re a real g
I'm a PT. Sent your video to a patient. I'm always looking for new ideas. Thanks for sharing.
Same here! Always looking for new effective ways to help people in their journeys out of chronic hip pain. Thanks for sharing. Good luck!
Working with Maks over Skype has changed my life. I was diagnosed with Hip labral tear & FAI and could hardly walk or sit. I'm now out of pain & can do everything I want to! It didn't take long and I now look forward to getting even stronger as I get older (I'm in my 40's). Hope this helps many others who might be in pain. It took a mindset change for me personally too which has also helped me in life generally - not focusing on the fear but rather focusing on things I can build and strengthen & Physically focusing on MUSCLES! Thank you also to UprightHealth for helping me discover Maks Reznik : ) Emma (UK)
Thanks for the inspiring words Emma! The progress you made was all a result of your hard work and self-awareness. Looking forward to see what else you accomplish in your movement journey!!
Hi how long did it take for you to get out of the pain?
did you try to push thru the pain to accomplish the physical therapy? I am trying to judge how hard I should go
Luv it, luv it, love it. Thanks so very much. I found some much needed hope and inspiration here. Subscribed.
Glad to hear you enjoyed the video Cordell. Good luck in your movement journey!
Just found you while searching for any answer for my hip pain, snapping and weakness/instability. The "jointy" pain description really fits. Following along with your exercises tonight seems to have given me a little relief already. I was careful not to go in with too much intensity. Thank you! Look forward to more time with this and hopefully pain relief and strengthening
Hows it going? Any benefits
I have to say… I’m actually scheduled for my MRI, already know I have a tear.
I watched this video just now and my hip has been irritated today.
I did the exercises with you in this vid (just quickly along with the vid, not actually all sets all reps) and I have to say…
1. Internal rotation pinches the most for me, the most painful movement
2. Even after doing all 6 very quickly… when I got up, the irritation was pretty much gone temporarily
3. Damn you…. Yes, my right leg kept cramping on the flexion LOL
I am going to start doing these regularly and hopefully NOT have to go through surgery, thank you, I have subscribed!
So happy to hear this video gave you some perspective on what's going on with your hip. Hope you continue seeing value from the exercises!
How’s the progress?
THANKU!!!
Best exercises to relieve from hip pain without surgery i too feeling hip pain and i will follow your these 6 exercises thankyou sir
Thank you for helping us not to be afraid of our bodies. This is really life-changing... thank you so much for this video, you don't know how much it has changed our lives!
You're very welcome! So glad to hear this video helped you as much as it did. Good luck!
I have seen so many exercises and it’s so overwhelming. You, however, have made more sense of this and simplified it. I am so motivated to try these. had a cortisone shot so I am great right now. No pain, but I’m concerned about doing the exercises because I may overdue it. Thank you!! Luckily my orthopedist believes it can be healed by strengthening my muscles.
Glad to hear you found the video helpful! Cortisone shots help some people feel better but ultimately the key to long term healing is building back stronger and more resilient hips. Good luck!
Just wanted to add a comment to say these exercises are the only ones I have found that helped my hip. I was in daily pain and still cant run but my pain has decreased by more then 70 percent and i do have days with no pain now. I started very slow holding the exercise for 5 second per rep and it took a couple of months to notice the first benefits. I gradually increased to hold the reps for 15 seconds and Now i have added resistance bands in. Its been about 6 months and its improved massively. I want to get back to running one day (running causes a flare up but before these exercises I couldnt even walk a few thousand steps) and will be looking to join your hip course soon.
So glad to hear you got so much value out of these exercises! And would love to see you in the course!!
the lunges and butterfly excercieses made my hip pain more !!
That can happen for some people. I recommend reducing the intensity and range of motion. Try to get a "clean" rep without going into the pain. This might mean you have to regress quite a bit but it's important to pay attention to what your body is telling you.
Thank you so much for free hip labral tear exercise!! I have a hope now to manage my hip and groin pain without the surgery, cause I really don't want surgery that my orthopaedic recommended.
Glad you found the video helpful. And yes, there is so much to try before rushing into surgery!
Any update on how ur pain is now? I have hip labreal tear in both hips just starting out on this
Amazing!!! You know I would love to know what was happening in your outer life at the time that could have destabilized a sense of inner security and stability - which is what hips represent. For me it was like having two legs in two worlds 😀
Glad you enjoyed the video!
My surgery on Saturday was cancelled and I'm having second thoughts. Large labral tear, poor gait and twisted pelvis but the hip joint itself is in good condition. They found really mild dysplasia. I can walk 9 miles, dance and jump around in exercise classes, it's just the hip is 'stuck'. I'm going to try these. 52 is too young to be replacing an otherwise good hip.
Do you think it’s possible to be a football kicker with a actabular labrum tear? I am a senior high school kicker and after The doctor sent me to PT to try to help without any surgery or shots it didn’t work. So I got a Cordizone shot and played through the season while going to PT with the shot. It is now offseason and I need to train before college. I start doing squats and all I hear is popping sounds from my hip. Do you think I should stop with the squats? Limit the weight? and do you think it would be possible to play college football without surgery?
was just diagnosed with labrum tear via MRI - they want to scope it. I am anti surgery for this. My question is when should i start incorporating the movements? I've been in pain for about 3 weeks straight pretty bad, havent really been able to do much, but the pain is slowly getting less. I am afraid if i start something too aggressive now I will just inflame it again and have to start all over. what do you recommend?
Thanks brother, great videos
How long did it take you to get out of hip pain? I have a double hip labreal tear (both sides) just started these exercises increasing hold times of 5 seconds or so every couple weeks. Just had a flare up so going to rest for 3/4 days is this what u would recommend or would u suggest to push through it?
What point did u get to with these exercises when you really noticed a difference in pain? Can you now run? As i havnt been able to run for like few years due to this
does this include people with no pain but just an unstable feeling. i read that you cant strengthen the muscles if the ligaments are damaged, or too damaged. ive managed for years without pain and just accepting not being an athelete anymore but now it feels i cant stablizie it all and its like a floating when i work it out and i cant stabilize the hip joint. will try these. thanks
What would the recovery look like with surgery vs no surgery? Trying to get back to full speed as an athlete and just got diagnosed with a Hip impingement, FAI and likely Labral tear
I got told by the doctor after having an mri that i have a labral tear but my pain is in my inner groin area
mine too. i couldnt believe it and would argue with the dr untill an mri confirmed him. he said the pain transfers due to nerves etc. when pushing it i also get buttock pain and on the outside of the hip
I experienced a hip labral tear while under anesthesia. It has been about 3 months and still have mild pain and some “clicking” now. I have a cortisone shot scheduled. If it hurts to do one of your exercises should I avoid it completely? Also what do you think of Glucosamine supplement?
i was very active athletically , since 20 month not able to move and run because of my torn labrom right side , i run like a handicapt , any posibility this could be managed?
I’m wondering if it’s okay to ride a recumbent bike with a hip labral tear. I can’t walk as I’m in a Cam boot. Thank you.
Ballerina almost dislocated my knee
Will my hip clicking and crunching where I have my labrum tear go away?
Are this ok with anterior tears?
External rotation is just impossible for me. I can't even get close to they position itself. My right can't rotate to the side.
The lunge was especially painful. And the pissing dog was painful. I’m sure I will be sore. Should I be doing side lying leg lifts? It seems to really irritate my outer hip. Maybe that’s a sign that I’m really out of shape. I hope you reply.
External rotations with pushdown should be avoided with hip labral tear I would think. Runs the risk of aggravating the injury.
I just had an mri that showed Trocanteric bursitis, and tendonopathy of gluteal and hamstring tendons and labrel tear
....I'm so confused about which exercises to do with all of this! Any recommendations?
Hey Katie! I recommend not getting overly identified with those diagnoses. Many people with no hip pain at all have the same "wrinkles on the inside."
I recommend trying the exercises in this video. See which ones are most difficult for you and focus on them for a few weeks or months.
I also recommend watching my other videos on hip pain. Good luck!
@@MaksReznik oh thats interesting.. thanks for the reply and advice!!😊
hi katie! my mri showed the exact same things (minus the hamstring), i have been struggling with this for over two years, was wondering if anything has been effective for you?
Hey great vid. How much time should you put aside for full labral tear healing with these exercise’s? Would love to know as ive been battling hip labral pain for a couple years now!
Thanks! You can easily spend a few months, if not more, getting value from the exercises in this video. Full healing from chronic hip pain however will vary for each individual. And the key is to learn more about your hips with each workout. Good luck!
How it go? @Thedruzza
@@PavandeepGill-bp2md pretty good now, the occasional pains come and go
Thats good how long have u managed to build up to? Did u have any flare ups whilst doing it? Did u rest if u had a flare up or push through. Have u managed to get back to running/exercise. Sorry for the 100 questions
What happens when the hip labral tear is accompanied by hip impingement? A surgery becomes crucial?
Nope! Watch some of the videos on my channel about hip impingement.