STOP doing Clam Shells l Why they are making your Hip Pain Worse!!

#chiropractic #chiropractor #clamshell #hippain
If you ever went to a medical practitioner for hip pain, it is extremely likely that you were given a clamshell exercise for your treatment. But it turns out, this can actually irritate the structures that are causing your hip pain as well as is a very poor exercise for targeting the glute medius muscle.
There are 2 reasons the clamshell can irritate your hip and make the pain worse.
1) The gluteal tendon is a very common source of hip pain, as you do the clamshell and raise your leg up, you irritate the tendon by causing compression and friction between the tendon and the bone (greater trochanter of the femur). And if there is two things irritated tendon don't like its friction and compression.
2) There are structure in the anterior hip that cause hip pain. And when you get into position to the clamshell you flexion and internal rotate the hip joint, which causes compression of the ball and socket, which causes more pain.
Lastly the clamshell is a very poor exercise of recruiting the glute medius muscle, which the most common reason for setting this exercise. 0-13% of MVC (maximum voluntary contraction). There are a lot of better options. Here they are from Level 1 to Level 3, with each level being more challenging,
Level 1 (21-40% of MVC of Glute Medius)
-Side-Lying Hip Abduction
-Forward Step-Up
-Lateral Lunge
Level 2 (41-60% of MVC of Glute Medius)
-Standing Hip Abduction
-Lateral Step-Up
Level 3(greater than 61% of MVC of Glute Medius)
-Side-Lying Hip Abduction w/ Internal Rotation
-Side-Lying Plank/Bridge
Timeline:
0:00 Start
0:16 Clamshell/Glute Med
1:10 Irritates the Glute Tendon
1:49 Irritate the Hip Joint
2:13 Ineffective Exercise
2:46 Better Glute Med Exercises
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Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Performance Sport & Spine, nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded. Redmond, WA Chiropractic

[@maryalgar8779]

I fully agree with you as someone who initially did clamshells for hip pain. In another video of yours, you demonstrated a sitting version of the clamshell which I tolerate better, but don't put a ton of effort into it or it can aggravate. A side-lying clamshell without a pillow between my legs also causes pain, so I just avoid side-lying clamshells.

[@PerformanceSportSpine]

Yes, the sitting version is great option. A pillow can help, but glad to hear you are avoiding them. Thanks for watching!

[@jghernandez419]

Thank you for posting this I have one knee which is bone on bone so I can’t put weight on it but I do the ones I can 😊

[@PerformanceSportSpine]

You are most welcome! Thanks for watcing

[@doors1708]

Great Content! Thank you.

[@PerformanceSportSpine]

Glad you liked it!

[@DanielSafian]

3:35

[@PerformanceSportSpine]

Good one

[@DanielSafian]

5:11

[@PerformanceSportSpine]

Cheers!

[@flyfishfotofan]

At 3:54 I think you mixed the two labels of the incorrect and correct form. It shows the knee bending forward as “correct”. I don’t know if it is or is not, but it seems the opposite of your instructions.

[@PerformanceSportSpine]

Yes we did get these mixed up, thanks for letting me know. Didn't catch it in final editing

[@mdnahidseo]

Hei bro Are you looking for a professionals RUclips thumbnail designer?

[@PerformanceSportSpine]

We'e good

[@mdnahidseo]

@@PerformanceSportSpine how can i connect with you

[@christopherspohn8071]

The clam shell and the bridge helped relieve pain for me. Not sure what you mean don't do clam shells.

[@PerformanceSportSpine]

We go over why in the video