How YOU Can Heal Your Hip Arthritis in 2025 (MUST WATCH!)

Summary

Highlights

• Prioritize glute strengthening over front thigh exercises to tackle hip arthritis! 🎯
• Walking might feel good but can aggravate arthritis if glutes aren't engaged and balanced! 🚶‍♀️🔥
• Avoid cycling and swimming unless glute activation is ensured for hip stability. 🚵🌊
• Stretching helps short-term, but lasting relief comes from muscle strengthening! 💪✨
• Medications and hip replacements don't solve muscle imbalance; focus on prevention instead! 🦵❌

Key Takeaways

• Stop strengthening just the hip flexors and quads; focus on the glutes instead! 🍑
• Avoid walking as an exercise if your glutes aren't active; it may worsen arthritis! 🚶‍♂️✋
• Give swimming and cycling a break unless you're properly using your glutes. 🚴‍♂️💦
• Stretching like yoga is only a short-term relief; focus on strengthening for lasting results! 🤸‍♀️💪
• Medications and surgeries might not fix arthritis long-term; balance those muscles! 💊🚫🔪

Overview

Chapters

• 00:00 - 01:00: Introduction In the Introduction chapter, the narrator discusses how to approach healing hip arthritis in 2025. The primary recommendation is to avoid strengthening the hip flexors and quadriceps, which are the muscles located on the front of the thigh. The narrator highlights that common exercises found or advised, such as knee lifts, straight leg raises, and knee extensions (which engage the thigh muscles), should be avoided as part of managing arthritis in the hip.
• 01:00 - 04:00: Understanding Muscle Imbalance Hip flexors and glute muscles are discussed in relation to muscle imbalance.
• 04:00 - 06:00: Stop Walking for Exercise The chapter discusses muscle imbalances related to hip osteoarthritis. It explains how weak glute muscles and strong front muscles cause the ball in the hip's ball-and-socket joint to be pulled forward, resulting in harmful joint pressure. Over time, this can lead to hip arthritis, a concept often overlooked in exercises.
• 06:00 - 08:30: Stop Cycling and Swimming The chapter discusses the importance of strengthening specific muscle groups, particularly the glutes, for individuals with hip arthritis. It highlights the common muscle imbalances that occur in hip osteoarthritis and argues that while many recommend walking as an exercise, it might not be beneficial for everyone, and alternative exercises should be considered.
• 08:30 - 11:00: Exercises for Glute Activation This chapter discusses the importance of glute activation exercises, particularly for those with hip arthritis. It emphasizes that lack of walking and prolonged sitting can contribute to stiffness and hip issues. Initially, engaging in exercises may lead to slight improvements by reducing stiffness as any movement can positively impact stiff joints.
• 11:00 - 13:00: Hip Arthritis Recovery Program The chapter discusses the importance of balanced glute muscles for proper hip joint alignment. It warns that imbalances can worsen hip arthritis over time. The text highlights a common experience among people starting walking programs: hitting a point of irritation, typically two to four weeks in or at two to three miles, though it varies among individuals.
• 13:00 - 16:00: Avoid Stretching and Temporary Solutions The chapter discusses the problems associated with walking as an exercise for individuals with hip arthritis. It highlights that hip pain, particularly after 2 to 4 weeks of consistent walking, is common among these individuals because their glutes are not active enough during walking, leading to discomfort. The solution proposed is to reduce walking as an exercise and instead focus on minimizing stress during necessary everyday walking activities.
• 16:00 - 19:30: Fixing Muscle Imbalance over Surgery The chapter emphasizes the importance of offloading hip joints early using walking aids like a walker, cane, or crutches to reduce irritation levels and improve tolerance for walking later. It highlights that many individuals do not use these aids until they experience severe symptoms like consistent limping and persistent pain, which can worsen the condition. By using these aids early, patients can prevent further discomfort and improve their mobility over time.
• 19:30 - 20:00: Conclusion The chapter discusses the importance of addressing pain sooner rather than later to prevent worsening conditions like hip arthritis. It suggests managing pain to enable incorporating exercises for the glutes, which can facilitate walking when ready. It also advises against cycling and swimming for exercise, despite their low weight-bearing nature, in certain recovery situations.

How YOU Can Heal Your Hip Arthritis in 2025 (MUST WATCH!) Transcription

• 00:00 - 00:30 if I wanted to heal hip arthritis in 2025 this is what I would do first thing is stop strengthening the hip flexors and the quads the muscles on the front of the thigh it's so common to be given exercises or to find exercises on the internet where you're picking up your knees like this or you're straightening out your legs or you're picking up your whole leg with the knee straight we call these straight leg raises from line down or you're doing knee extension exercises because these muscles on the front of the thigh do one of them crosses the hip
• 00:30 - 01:00 joint and they can strengthen the hip flexors overall these muscles are directly on the front of the hip joint and so the thinking behind it is that you'll help your hip arthritis because these muscles are weak that's the thinking however what I would do is strengthen the glutes on the back instead because these are the muscles that get weaken the muscle imbalance what isn't talked about or taught in school for people in the healthcare
• 01:00 - 01:30 field is muscle imbalances for hip ostearthritis the way this works is if you're glutes are weak in the back and the muscles on the front here are strong then the ball in the ball and socket joint gets pulled forward and it starts to rub the The Joint wrong it starts to create bad pressures in the joint and over months and years that's what sets up H hip arthritis people don't think about this they don't they don't have this thinking in the exercises are doing
• 01:30 - 02:00 so they just strengthen the muscles in the front because those are easy to strengthen there's machines that easily do that it's much harder to strengthen the glutes isolating your glute muscles if you have hip arthritis is one of the trickiest things to overcome but so necessary in order to fix the muscle imbalance that sets up hip osteoarthritis next I'd stop walking for exercise this is huge it's going to go against what so many people recommend because walking is so easy to do and they say just start walking you'll start to lubricate the joint and it's going to
• 02:00 - 02:30 make you feel better it's going to heal your hip arthritis and if you have not been walking then it makes sense because you start to think well that's why I have hip arthritis because I've been off my feet I've been sitting too much and not walking enough you might feel better at the start of doing it it might actually improve the situation just a bit you might have less stiffness just simply because you haven't been doing much and getting any movement at all is going to feel good on a very stiff joint but if you don't don't use your
• 02:30 - 03:00 glutes well then your muscles are in an imbalance and you're going to be walking with your hip joints Mal aligned it's not going to be aligned properly that's going to make the arthritis worse over time so what often happens with people that begin walking programs is they hit a threshold they hit a point sometimes it's two to four weeks in that's the common point or it's two to three miles in that's when that irritation sets in some people hit it sooner some people a little bit later but that's that's the
• 03:00 - 03:30 sweet spot for a lot of people for some people if they're walking consistently about 2 to four weeks in is when they begin to have hip pain that stops them from wanting to walk for exercise this happens consistently in people that have hip arthritis and it's because walking isn't a good idea if your glutes aren't active during the walking instead what you should do is stop walking for exercise and start to offload in your everyday walking the walking that you have to do to live your life the walking inside your house that work you need to
• 03:30 - 04:00 start getting on a walker a cane or crutches so that you can offload your hip joint and allow the irritation levels to go down so you can tolerate more walking later on with the glutes of course but getting that offloading in early is going to make a huge difference most people don't offload they don't get on a walker a cane or crutches until it's really bad until they're limping with every single step of the day until they're up all night with hip pain you
• 04:00 - 04:30 don't want to wait that long you want to start offloading sooner so that you don't have to be in pain so much and you don't have a a worse hip arthri situation to treat later on if you can get that pain to calm down then you'll set yourself up to start working in the glutes and start to get back to walking when the time is right for you next I would stop cycling and stop swimming for exercise these two exercises are often recommended because they're low weight bearing exercises and they truly are meaning you don't have to put a lot of
• 04:30 - 05:00 impact to your hip joint because when you're on a bicycle cycling whether it's a stationary bike a recumbent bike an upright bike or an outdoor bike a road bike or a mountain bike as long as you're on on a smooth surface it's generally less impactful through your joints specifically your hip joints than walking or definitely running and swimming the idea behind that is that when you're in water the buoyancy of water the effect that water has on our body it kind of offloads your joints it really does do that however it doesn't
• 05:00 - 05:30 fix the muscle imbalance it doesn't make your glutes fire better and put your hip joint in a better alignment in fact if you're cycling a lot for exercise think about it don't you feel your quads working a lot it's rare that people get their glutes working a lot on a bike it's possible and we teach people to do it in our program but it's not common it's not common that people come in knowing how to use your glutes or very glute dominance on a bike
• 05:30 - 06:00 because if they were they probably wouldn't be having hip arthritis problems and same goes for swimming even if you're great at swimming you have the the your freestyle down or whatever swim style you like to use chances are you're not using your glutes well but when you're kicking your legs to the water you should be using your glutes but if you're not able to Chances are using your quads and hip flexors too much and that's feeding into the alignment problem at the hip joint and so it's just a matter of time
• 06:00 - 06:30 before swimming becomes irritating for your hips too what you should do instead are exercises where you focus on connecting your brain to your glutes to where you can on command fire your glute muscles this is a critical step that everyone in our hip arthritis recovery program needs to go through in order to be successful at returning to cycling and swimming and other cardio exercises which are going are going to be good for you as long as you can activate your glut
• 06:30 - 07:00 properly which you need to have conscious control over them do this test real quick to know if you have conscious control over your glutes wherever you are right now sitting standing or lying down think to tighten your glutes make those glute muscles squeeze and then squeeze them gradually more towards 100% And if you felt your thigh muscles your quads or your hip flexors in the front of your hip or even your hamstrings working harder than your glutes then you have this muscle imbalance and any cardio activity you do is going to not
• 07:00 - 07:30 use your glutes very well and the priority for you if you're in that situation is to get your glutes to wake up and then to be able to use them consistently in everything you do hey I want to interrupt the video really quick to tell you about our hip arthritis recovery program this program has three major components in it that you can take advantage of one is it's got a curriculum it tells you exactly what to do to heal your hip arthritis to go from not being being able to walk having pain
• 07:30 - 08:00 in the mornings stiffness in the mornings fear that you're going to have a hip replacement eventually tells you all the steps in the curriculum but then we've also got coaching you get group coaching that's live with me and my recovery coaches plus you get into a community of other people that are on the same Journey as you trying to avoid having a HP replacement and getting back to doing the things that they love to do learn more about this program the hip arthritis recovery program in the link below here in the description back to
• 08:00 - 08:30 the video the next thing I do is stop stretching stop doing Tai ches stop doing yoga and stop doing Pilates exercises right now I'm not saying forever but I'm saying for a time and the reason is it's because increasing your flexibility is only short term now it's okay to do these activities for a a short while but don't expect them to solve your hip arthritis problems now increasing your flexibility is going to help you in the short term like for a
• 08:30 - 09:00 few hours a day at most but it's not going to give you long lasting relief from hip arthritis so that you can escape having a hip replacement surgery what needs to happen instead is strengthening your glutes and also strengthening your lower abdominals below the belly button the reason why that's important is because if you can have strong abdominals and it gives your whole pelvis this lower back area a great foundation for your glutes to work from sometimes that's missing but if you can get get the ABS and the glutes
• 09:00 - 09:30 strong together then you're setting yourself up for the hip to move the best it possibly can and it's kind of counterintuitive but when you have good strength lower in the lower abdominals and the glutes it increases your flexibility in your joint it incre it decreases the stiffness in your hip joint without you having to focus on stretching so much you can strengthen your way into less stiffness as long as you're correcting the muscle imbalance
• 09:30 - 10:00 that's long lasting but you can't stretch your way into long lasting hip mobility that's only going to be in the short term so doing stretching yoga taichi Pilates is only going to help you in the short term don't focus on it to fix the hip problem for the long term and the next thing I do is stop hoping that medications injections and surgery are going to fix your hip arthritis problem they may help the pain temporarily especially medications and injections but even surgery is not going
• 10:00 - 10:30 to solve the problem people go get hip replacement surgeries where they cut off the bones and replace them with artificial Parts in hopes that you're getting rid of the arthritis and technically you do get rid of the arthritis because you don't have bones there anymore you have artificial hip Parts but the muscle imbalance is still there if your muscles on the front of the hip and thigh are too strong and you don't have good strength in the back on the glutes then you're still going to have other problems there's muscle tension that's developed there's nerves that are irritated and having a failed
• 10:30 - 11:00 hip replacement is a thing that happens to some people and not everybody gets a failed hip replacement where they have to go have a revision done a second hip replacement what is more common is people just settle they still have hip pain afterwards but they don't want to have to go through that hip replacement surgery again they don't want to have to have a revision again and so they just say well I guess this is old I guess this is what it's what it's like to hit 70 have a hip replacement now and it's it's better mostly but still hurts I
• 11:00 - 11:30 still need the Walker I can't go up and downstairs there's so many limitations that people face after having a hip joint replacement but if you just fix the muscle imbalance you don't have to have that problem even if you have the hip replacement if you fix the muscle imbalance you will be better off but chances are you can avoid the hip replacement all together if you fix the muscle imbalance before having the hip joint replaced the number one thing that I'd start to do is fix the root muscle in the balance it's a little bit of a
• 11:30 - 12:00 challenge to do it but it's totally possible and if you can do that you're going to have long lasting relief of hip arthritis pain and you're going to be able to get back to doing the things that you want to do without worrying about your hip slowing you down hey if you want to learn more about how to solve your hip arthritis problem check out this playlist right here