# How I Fixed My Hip Arthritis and Got Back to Enjoying Life | JOINT EFFORT #012 Source: https://www.youtube.com/watch?v=7dwHFOOnfe0 Recap page: https://rapidrecap.app/video/7dwHFOOnfe0 Generated: 2026-01-26T18:07:41.075+00:00 --- ## Quick Overview Drummer Rob Zimmerman successfully overcame severe sciatica, L5S1 disc bulge, stenosis, and hip arthritis by diligently following the El Paso Manual Physical Therapy hip arthritis program, which allowed him to avoid recommended surgery and return to playing drums daily and weightlifting. **Key Points:** - Rob Zimmerman initially suffered a severe bout of sciatica after pushing his trail running training too hard, which led to an L5S1 disc bulge and subsequent diagnosis of stenosis and hip arthritis, requiring crutches for the first three weeks. - After a spinal surgeon recommended surgery, Rob researched online and discovered El Paso Manual Physical Therapy, finding Dr. David's explanations provided physical-level information that resonated deeply. - Rob joined the hip arthritis program in late January 2024, quickly moved through Phase One because he had unknowingly done similar offloading exercises, and credits the program for going much deeper than other online resources. - He returned to the drum kit about two months after starting physical therapy, realizing the required core strength, proper pelvic tilt, and necessary setup adjustments to play safely. - Rob was religious about his exercises, sometimes performing glute exercises five or six times a day, focusing intensely on firing his glutes to combat what he calls 'gluteal amnesia' or 'dead butt syndrome,' where his lower back was carrying the load. - By tracking his reps diligently in a notebook and later a spreadsheet, Rob maintained control over his progress, which allowed his coach to make precise adjustments, leading to a body transformation, dropping body fat from around 20% to 14-15%. - Rob avoided the spinal surgery recommended by the surgeon, who was surprised by his lack of pain during follow-up appointments, viewing avoiding surgery and retaining his lifelong motion as his biggest win. **Context:** This is an interview on the 'Joint Effort Podcast' hosted by Raul (Coach Ro) and featuring guest Rob Zimmerman, a drummer and trail runner, alongside fellow drummer Jay, discussing Rob's journey recovering from significant orthopedic issues. Rob developed severe pain from an L5S1 disc bulge leading to sciatica, and later received diagnoses including stenosis and hip arthritis, prompting a specialist to recommend spinal surgery, which Rob sought alternatives to. ## Detailed Analysis Rob Zimmerman detailed his recovery from debilitating hip arthritis, stenosis, and an L5S1 disc bulge that initially left him on crutches for three weeks. He actively rejected the spinal surgeon's recommendation for surgery and instead educated himself online, eventually finding the El Paso Manual Physical Therapy hip arthritis program. Rob diligently followed the phased program, noting he burned through Phase One quickly. A key element of his success was recognizing and actively addressing 'gluteal amnesia' by consciously firing his glutes multiple times daily, even during walks, realizing his lower back had been compensating for years. He tracked his efforts rigorously in a notebook and spreadsheet, which proved crucial for coaching adjustments. Within about three months of starting the dedicated program, he began playing drums comfortably again after adjusting his kit setup to accommodate his new, correct posture. Furthermore, Rob incorporated weightlifting based on Raul's guidance, achieving a significant body fat reduction from 20% to 15%. Even after experiencing a recent stenosis flare-up from an overly strenuous hike where he carried excessive weight, Rob utilized the knowledge gained from the program to manage the setback, calm the pain, and prepare to resume lifting safely, emphasizing that avoiding surgery and maintaining his physical capabilities was his primary goal, a success he credits to his high standard of living and commitment to the work. ### Initial Injury and Diagnosis - Pushed trail running training too hard, resulting in an L5S1 disc bulge and severe sciatica, requiring crutches for three weeks - Doctor recommended spinal surgery for stenosis and hip arthritis. ### Program Enrollment and Early Progress - Found El Paso Manual Physical Therapy online, appreciating the physical-level explanations - Joined the hip arthritis program in late January 2024 and moved quickly through Phase One. ### Drumming Recovery - It was psychologically painful to stop drumming, which he has done daily since age 10 - After about two months of PT, he sat at the kit and realized neglected muscles were showing up, requiring setup adjustments to support his body correctly. ### Commitment and Tracking - Was 'religious' about glute exercises, doing them five or six times per day to overcome 'gluteal amnesia' - Tracked reps meticulously in a notebook and spreadsheet, which guided coaching adjustments and volume control. ### Weightlifting and Body Transformation - Incorporated weightlifting based on Raul's guidance, leading to a body fat reduction from 20% to 14-15% - Raul had to pull him back on tonnage when reviewing his spreadsheet, teaching him safety. ### Handling Setbacks and Avoiding Surgery - Experienced a recent stenosis flare-up after an intense hike where he carried heavy backpacks, forcing a temporary pause in lifting. ### Final Outcomes and Mindset - Avoiding surgery, which friends regretted due to restricted motion, was his biggest win - Success required treating recovery like practice for an instrument—it demands grit, mental focus (70% mental, 30% physical for Rob), and continuous effort.