Get healthy hips with the Healthy Hips 1 program: www.uprighthealth.com/healthy-hips 💪 And if you've been told you have FAI, check out the FAI Fix at www.thefaifix.com

These exercises helped me straight away and I’m 75 years old

9:30 12:40 16:50

Bingo. Knee pain with hip pain. Thank GOD I found you.

Great video. 10 months ago, I took a really bad fall off my bicycle while trying to avoid a collision with a car (I'm a 66 y.o. 5' 10" athletic male) I had new front and rear brakes which locked up and I fell over and hit the pavement hard. I landed on my left shoulder and arm, as well as my hip. The heavy beach cruiser frame crushed my left leg in 4 places (thigh, knee, calve and ankle) while the horn of the bicycle seat jammed way up into my groin and actually left an indentation. My right leg slammed down like a clam shell on the opposite side of the frame. I could barely walk and the entire left side of my body was in real pain. Luckily I broke no bones. So all the damage was in my tendons, ligaments, muscles and connective tissue. Anyway, I couldn't afford PT, so I dug into KZfaq and watched countless videos (like yours) on anatomy, physiology, massage therapy, yoga and stretching. Basically, I educated myself as best I could so I could try and restore my body by myself. The first thing I did was try to learn about 'pain'. What causes pain? I knew that I broke no bones, so I had to figure out what causes the pain. Please correct me if I'm wrong, but I was shocked to learn that most of the pain was caused by calcium and lactic acid that builds up when tissue goes into repair mode. So, the tissue shrinks and tightens while it lays a patchwork of calcium deposits. And it's the calcium and lactic acid build up that irritates the nerves and causes the pain, right? Especially when you massage it out. And what I discovered was the leeching of lactic acid out of scar tissue will cause you to feel like you've got the flu. So, now I realized that I had to remove all that calcium and lactic acid patchwork buildup in the injured tissue so my body could grow a new layer of muscle tissue built of 'collagen' . I learned that heavy dosing of Vitamin C is ideal for building new collagen muscle, tendon and ligament tissue. I also began taking 500 mg of magnesium per day to help rid my body of the calcium. (I did quit drinking which I learned was inhibiting the Vitamin C and magnesium from working their magic) I spend countless hours doing self massage and trigger point therapy. But then I found that over the years I had developed lots of old sports and work related scar tissue. So even though I was repairing the newly injured tissue, I had to go in and dig out the old scar tissue. If you don't, then your muscles will never go back to normal. There will always be a 'hitch' somewhere in the kinetic chain. But I was determined to work it all out and see if I could bring my body back as close as I could to a much younger condition. Now, I can't believe my condition. Except for a hitch in my groin and left hip flexors that I'm still working on , I swear I feel and move like I'm about 30 years old. Now, the only way I could break down the very old scar tissue was with an electric 'percussion' power massager, tennis ball rolling and hand massage and tons of stretching. The key ingredient for my formula was 'heat', lots and lots of heat. I would heat up the area I wanted to work on and then massage it, roll it and stretch it. Basically, I was tenderizing my muscle tissue. But it reduced the volume of tissue to the point where I went from 180 lbs to a low of 147 lbs. My theory was that if I could remove all the old and new scar tissue ,which basically reduced the overall volume of muscle tissue, I could then rebuild the tissue. I also fixed my poor posture and back problems. I started standing with my back, hips, head, shoulder and wrists up against a wall. At first I lasted about 30 seconds. But after practicing every day and making muscle (massage) adjustments after each session (depending on where the pain was) I can now go 15 minutes with little or no discomfort. I can also do 15 pull-ups. 50 push-ups and lots of crunches and squats. It's a friggin' miracle! It's been like restoring an old car. I had to fix the frame, first. And the only way to fix the frame was to remove the scar tissue and adjust the muscles, cartilage and connective tissue. I know this is a long winded story. But it's been an amazing experience for me. I can ride my bicycle 30 miles. Swim laps for over an hour. Walk for miles, same day. All with little or no pain whatsoever. And now that I don't have to use the power massager any longer, I'm gaining weight again and back up to 155 lbs. Seriously, I feel like I'm 30 again. All I need to do now is strength training. I've learned so much about my body on this journey thanks to You Tube and great instructional videos produced by people like yourself. Thank you sooo much! I'm in absolute awe of the human body and its amazing ability to repair itself.

Absolutely, I have a lot of hips issues and the doctors couldn't help me at all. I'm getting better doing stretching, many of them I found in your Channel and some others in KZfaq.

You rock!!!! This video is what I have been looking for! Thank you so so much!

Excellent Video! Very well explained! Thank you for sharing your experience with troubleshooting and also encouraging others to explore. Awesome!

So thankful I found this page ... I’ve done a few stretches and am already feeling less pain this morning. Will def be purchasing the FAI program! Thank you so much - I thought I was doomed to either need surgery or continue to suffer woth pain and increasing disability (it’s harder to stand up and lift my legs after 12 years of FAI) thank you so much

Really helpful video, so glad I've come across your content really helping me with my hips and knees.

Great video extremely helpful, so appreciate you guys!!

I stumbled across you, and I am so Thankful. Thank you for all the information and exercises!

my dude I love your channel, your exercises really have improved my pain

You are brilliant! So happy I found you!!!

Thanks for all the information, I love your channel!

One great video and instruction, thank you!

Omg that second stretch was amazing, thank you

Excellent! Yes and yes for all things, will try exercises. Thanks.

The way you “respect “ the jam is brilliant.

Will keep you posted...the weakness and pain in my hip/knee and low back keeps me awake, and walking our pups 6-8 miles a day is getting to be a torture session rather than the joy it used to be. Looking forward to getting strong and agile again. I am 61 yo.

Excellent video. Thank you

You are absolutely right about all this!❤️

I love your explanations. Great channel.

My pain is exactly how you explain, from the hip to the knee. Thank you for sharing this information.

So so so glad I found your channel! Oh man, I did the excerises from some of your videos and it helped a lot to my hip pain and leg or hamstring! Thank you🙏🏼

Great video, thank you!

Great and very helpful video. Thanks

Thanks man, you help out a lot.

I think this is going to help. Thank you so much.

knowledge and kindness! Thank you!

You have a marvelous way of explaining and demonstrating the process and the science behind it. I thoroughly enjoyed watching this video and I, myself, have recently begun experience pain in the right side of my hip and both knees leaving me feeling, not only pain, but a curious alteration in my stride and coordination while running. I am definitely going to begin implementing your stretching suggestions and tune in to more of your videos. Thanks again...and GREAT JOB!

Thank you for this beautiful information

Thank you for this video and these wonderful comments!

upright health. downright good advice.

You are a good person !! Thank u

Thanks , this will help a lot

Here we go! Another BOMBSHELL video from mister HSU! Thank you again! Man, I can not tell you how many times I have felt my anterior pelvic tilt worsen after leg day and some ab work. Go figure! I just needed that crazy quad stretch and hip flexor stretch. Super easily explained, dumbed down information that is absolutely LEGIT. Did the quad/hip flexor stretch, stood up and felt my buttcheeks touch more (weird thing to say I know, but I mean the APT was better, posturally much more balanced and inner thighs would naturally waft by each other much more easily WHEN WALKING!). Just do it and then do the walking test and you will instantly feel it work for you. I guess a lot of times all that time in the gym strengthening muscles SHOULD HAVE been followed by 10-15 minutes of stretching every other day...

Great video... I am practicing them daily these excercise and stretches feeling better day by day also avoiding pills for pain relief

Thank you 🙏 great coverage 👏👏👏🇬🇧

Always brilliant. 💫

Thank you! This is what I have been thinking yet the doctors are saying they are separate issues! Exasperating!

Ah Matt 😢 doctors are the worst. I need a hip replacement... The pain is brutal, the deterioration over the past year is unbelievable due to muscle wastage. I now also have to strap both knees for a 500 m walk and the smallest twist sends shooting pain into my groin area and it aches at level 9 for hours, spreading all the way down to my knee. People should stay away from doctors if they have structural problems... I was told for months that it's inflammation in my joints due to RA when I could feel the difference. I used to have good muscle tone and great flexibility, now I have none and can hardly move around my apartment. I have a great physio but your videos are the cherry on top ❤ I loved the one about getting up off the floor because I recently got stuck for nearly an hour and the twisting destroyed me for days. Much gratitude for all your help and advice.

You are a gem, thanks buddy 😊

brilliant, thank you!

Excellent thank you

Many thanks for this advice. Uncanny how I’m currently suffering from an inflamed-feeling knee which started after realising I don’t use my left glute when I walk… I’m finding that stretching the glute helps with the knee issue (usually) and your video has given me encouragement that I’m on the right track!

Thank You so very much .

Very nice sir . very helpful video

Mattzilla you are gold. 🙏🌻🐝☀️🌙 Gracias

Helpful! Thanks

Hey, Matt, thanks for such great material. My right hip has been an issue for a while but your explanations and exercises have helped greatly. My other issue is my left knee. When I try to bring my left heel to my butt either by kneeling and then sitting back or from a standing position and pulling my foot towards my butt, I feel pain in the back of my knee, towards the outer side of the knee. This occurred last August and I’ve had to pull back on my activities like Jiu Jitsu. Anything you can suggest for me? Thanks tons in advance!

You are a bliss to the humanity ❤

Great job, well discribed

Thank you!!

Your videos have helped me so much, not only in rehabilitating after hip surgery on my right hip, but preventing surgery on my left hip and knee. Your information is priceless. Thank you.

This IS my problem! Hip issues causing pain in my knee…thank you!

best channel on you tube..

Hi Matt, Thank you so much for sharing this information! I'm so glad i came across your video. What you are describing about glutes firing more causing tightness/tension in the knees that's exactly what's been happening to me. The tension in my knees was getting so uncomfortable that i had difficulties doing my daily activities and i had no idea what caused it so suddenly as I had never had issues (pain) with my knees before. I did the first exercise and my knees felt sooo much better immediately I couldn't believe that something seemingly unrelated is the culprit. So do I just continue with my regular training and do this release from time to time and the tension in the knees will completely go away eventually? You should know that I've been working on strengthening my arches because my knees were falling in (which has been improving) and at the same time working on strengthening my glutes/hips to have a better alignment for my knees (to straighten them out if that makes sense). As these have been improving i started having this uncomfortable tension in the knees (i guess the ligaments and maybe fascia doesn't like this new alignment?). Can you share how your knee tension went away in the end? If you have any advice for me i would be happy to hear it. Thank you for reading.

This is one of the first videos of yours I saw and it really HELPED me!!!! I started doing this and it began my journey to recovery!!!

Thank you so much for these tips! I have a question: Should these exercises be done before or after a workout? Or both?

Yep, it's doctors like the one that you described that made me turn to chinese medicine and youtubers like you. The former identified my wrist problem was not my wrist and cured my pain, and you helped me with my plantar fasciitis (THANK YOU!). The hand specialist basically made fun of my wrist pain when in reality he simple couldn't figure what the problem was.

Thanks Matt your common sense explanations and knowledge are life enhancing and greatly appreciated.

I'm going through the same thing,doctors told me get some rest and take inflammatory pills,told them they were useless and got kicked out by security

I so appreciate you and all your videos. I wish I could hop on a plane and work with you in person. I have different things going on with each hip and also lower back. Have tried therapy, but find it OK, but I need to find someone like you. Thank you .

Great and right on video ✨Thank you for sharing your research and knowledge ✨Also, do you have a favorite stretch for a tight Sartorius muscle? I’m recently having knee pain because of it and it’s also causing lower back discomfort. I know it’s the Sartorius cuz crossing my leg in yoga hurts these days and Ltd of clicking or popping. I use to sit in crossed leg position with no problem but now it’s painful. Any suggestions would be appreciated 🙏🏾

Matthew shu thank you

Spot on!!

A Sports doctor/Physio knows it's all connected! Nerves in the lower spine are affected by hip issues too. I needed a chiro to realign my spine from moving incorrectly from pain/tightness. Stretching and flexibility exercise is key - but as most physios know - people don't do them!

After bilateral knee replacement I now need hip replacement. I wish these videos were available 10 years ago.

Thank you!! You helped me so much. I had developed terrible pain in my knee which could not be explained by an ortho after xray and mri. For 8 months, it hurt so bad I could hardly sleep at night even taking both acetaminophen and ibuprofen. I used a cane to help alleviate the pressure on the knee. Ortho gave me the cortisone shot, but that didn't help at all. At the same time I also had some discomfort at the back of my hip and I mentioned it, but like your experience my doctor just sort of scoffed at it. Finally, months after the shot and still in horrible pain, I came across this video and tried the hip massage and the stretches and gosh darn if my knee started feeling better. I could feel it getting better every day and finally my knee feels normal again. No pain at all.

Been having pain in my right vastus medialis muscle area near my knee. ive been stretching it and rolling with foam roller but it hasnt helped. my right hip side feels tight /weirder than my left and i feel it on my posterior glutes too i think it's the hip. i work as a CNA and i do a lot of lifting and pivoting with the hips a lot. at first, i only focused on stretching that area but now that you made the point the hips can affect thigh muscles, it makes sense. thank you for doing this video i will for sure try this out and see how it goes.

I have FAI in both hips.. tendontitus in both knees and I feel like it has taken away the athleticism I had when I was in high school. I used to hate going to my schools athletic trainer because I felt like they didn’t care to understand my issues so it lead me to doing my own research 2years ago. It lead me to this video. Thank you

Wow wow I can’t believe I just came across you, MRI, x Ray, 10 sessions physio and limping along for 4 months…. Hip impingment… I took my dogs ball & wow it so helped my hip. I love love the next 2 stretches also. Thankyou 🙏🏼 I am subscribing to you 🤗🤗

Wow your description of your doctor is same as several for me.

OMG. I’m 70. I tried the one on the knee and I totally got stuck. I’ll have to do something else until I can do that one. I love the follow along standing hip exercises. I hope they reach the same muscles.

Nice one knowledge of the knee bow and the other thing is the most important reason to be able to make good progress with us joints knees pain 😮

Love this video. I have been a dancer for more than 10 years, last year, all of sudden my knee started to hurt! (And couldn't dance more often ;() But Doctors told me different things - and bunch of MRI's didnt say anyhthing. Definitely agree with you that every person has different reasons for knee pains and it can only be taught by you actively searching the culprit. I now think the reasons for my knee pains are: slight scoliosis, FAI issue, and tight quadriceps and weak hips. I am working on it- your videos have been absolutely helpful. Thank you so so much!!!

Thank you so much. Is it possible to have knee problems that then effect the hips? If so, would you do the same exercises or would you do something differently. With gratitude, Louise

Thanks Matt, feeling like a dancer now! ;-)

Yes, 9 out the 10 knee problems normally came from the butt, hip & back area. Learning OPM (Origin Point Medicine) we was taught to find the origin point which is from the above the pain area.

Your videos are, absolutely fantastic! I love KZfaq and I am most grateful that you're posting videos of great interest to everyone on KZfaq. Your videos are very informative and inspiring! Thank you for sharing. Your teaching methods, are out of this world. I will give you an emeritus doctorate in sports medicine in a flash. Thank you so much.

Dear upright health: Can you please, please make a video to get rid of tightness and pain behind the knee when squatting.

👏🏻 awesomeness help here

Good

Thanks!

💗 thanks

I will try.

How often should you work the gluteus medius?

You are the god of hips and knees ! You should have 10 million subscribers- where are they? Too busy resting up those joints I suppose 😬

I have back problems which affect my hips all the time and now affect my shin. The shin was so painful at night that made me have high blood pressure. The doctor later said is because of the nerve problem. With the medicines I feel sleep all the time. I found your simple exercises help. Now I try to fit the hip first using this simple exercise. Hope it helps. Any other suggestions for my shin?

I have mixed FAI and ischiofemoral impingement , and also bilateral labral tears. ( symptomatic ) My hip Specialist would not really discuss my knees pain ( swelling above knee cap and pain) until after surgery . I couldn't afford the surgery so I'm here like why are my knees deformed. My primary has no idea and xray looks ok, so now I'm seeing a rheumatologist next month. What a strange path im going down. Thanks for the videos I am always trying your stretches!

Excellent information! It is too bad that most people rely so much on what Doctors say, there is a great Ted talk on the subject of Doctor self interest in diagnosing a need for testing (that they do in their office or hospital setting) or for surgery. The model for physician payment needs to change so that the conflict of interest is non-existent...Doctors even help their fellows by sending patients to specialists because the patient does not know anything about the way the medical system really works...I think some countries have a better system of health care (I think I read British Doctors are paid in a different model)....I have learned so much about my own body through my own research...I have taken anatomy and physiology classes in the past (1980's) and am trying to stay up to date with what science is learning along the way. Science has recently learned a lot about the nervous system (the brain and gut and lymphatic connections in/to the brain) and about the connective tissues such as the fascia. I learned recently on youtube about flossing (gentle stretching) of the nerves that become irritated due to lack of stretching in the muscles etc Thanks Matt Hsu for all the wonderful videos and your efforts to help people think about how their bodies work and how to help themselves mitigate and alleviate their bodily issues!

I have had hip issues for about 4.5 years - right hip. My left knee has now become quite painful (sharp) at times, and feels like it goes out of socket. I wonder if my limping with right hip pain, has overcompensated my left knee, causing it to become painful. I am kind of in a mess right now, as I am walking very slowly (shuffling), and I'm not sure of what to do. Thoughts?

What about knock knees? That also has to with his, as I understand it. Would you please make a video on how to revert it? Please, please, please 🙏🏻

Hi, I did the first exercise to release the tension at hip with a ball and it worked like magic. I was good for 2 days then I felt the same pain from hip down side of right leg to knees again after 1 night sleep. I zoomed in and find that my right lower back muscle is rather tight. Stretching by arching body to left helps relieve for a few hours. I suspect it is due to long hours of sitting on the wrong type of chair during lock down. I'm trying exercise no. 2 to see if it gets better. Thanks alot! How can I help you continue the great work - Ben

I didnt realize I had hip problems till I watched this channel . I have a bum left knee and bad feet so my self pity focused on that . Could it be that my focus is on the wrong body part.? Watching these video makes me believe. Yes when walking up a gentle sloped hill . Yes my hips do feel strained . Particularly close to the visible hip bones

I was told not to stretch but to strengthen instead.

First I got Xero shoes like yours... tried stretching my tight calves daily many times, also tight hamstrings, quads also, external rotators too... got exercise bands to activate gluteals.. I tried it all but that inner knee pain in one knee would sometimes go away a little but came back..I was getting desperate and thought well at age 55 maybe I cant go running... then I tried stretching internal hip rotators...could only strech them a little.did gentle stretches for a few mins each side.... and went running.. started walking and thinking its gonna be the same thing again. .but no knee pain at all when running... amazing..that was the last thing I tried and it worked.. you have to try it all :) the feeling of mental releif also was amazing knowing that I had managed to fix it myself with youtubers help :)... update, 3 days later knees are getting better and better.. still do internal rotators and all other leg and hip stretches... left worse knee also had tigh external rotator on that hip... anyway, can run with minimal feelings now in the knee... right knee, sont get that tight inner knee think when climbing stairs anymore.. its working :)

Great video, thanks for showing be exactly what my problem was. I'm 65 and have worked out with weights for over 40 years and have always been tight like this but has gotten worse as I sit more now. Right knee was getting painful especially after working legs. After doing these I saw immediate relief and greater mobility. I also added a foam roller and am putting pressure on all parts of my glutes and thighs now.

I love ❤️ u I love ❤️ I try these exercises