Thanks for watching! Although the rectus femoris is discussed, the exercises are more so focused on the iliopsoas. A future video will be dedicated to the rectus femoris only.
thank you for taking the time to answer to my very bad english questions... 2 was: it seems to me that runners experience IP issues on higher speed, do you have any suggestion? or will you ever make a video for speed suggestions for begginers? I might be wrong, but among runner injuries IP pain is something I see on higher intensity (es soccere players, sprinters and so one), being other overuse injuries more connected to low distance running. Thank you very much again
@@kosta49645 Gotcha! Yes, high speed running and kicking will increase the demand on the hip flexors. There are a few things you can do - 1. Gradually increase the load during these exercises over time 2. Gradually incorporate repetitions at faster speeds 3. Gradually progress to higher speed running and kicking as there is no substitution for performing the actual activity. Your English is much better than any second language I could attempt to speak or write. Thank you for taking the time to ask questions.
I had an x-ray come back with a combination (grade 4) osteoauthrosis and chronic fracture of the acetabular rim. Is there any hope for fixing that? The doctor just said the hip will need to be replaced and sent me home with that. I've gradually lost the ability to flex the hip cleanly and nothing seems to be helping restore that.
Great to see explanations backed up by scientific journals. Very glad I found your channel. I have bilateral FAI labral tears + shoulder impingement and all associated issues. Likely too lax - just don’t know who to fully maximise my exercise. It’s often 2 steps forward, 1 back…
Wow, this is one of the best videos I've ever seen on UA-cam. Love the amount of studies presented and the short lenght of the video. Crazy dedication, awesome stuff!!!
Thank you so much for this video, I’ve been in such pain for three months now and no one’s been able to actually pinpoint this and give the proper physical therapy. I really appreciate your knowledge, blessings.
THANK YOU FOR THIS, been researching my injury like a mad man all over the place yet here you summed up everything so cleanly and with helpful diagrams
@Laid Back Racing I forgot to add I also had a slight groin thing so I was overcompensating with my hip. Best of luck rehabbing if you’re cycling, also, I already know your quads are built 😂
Beautifully done! Your videos on hip healthy and mobility are truly appreciated. I sure wish I could take PT under your supervision. I am working on regaining mobility and ROM little by little. Thank you for this information ✌🏽
Thank you so much for explaining the diagnostic decision tree. I have been jipped a proper assessment by two hospital staff so far a radiology doctor and head of women's physio. Neither of them first ruled out lumbar spine/sacroiliac. The radiology doctor jumped straight to the diagnosis of hip bursitis after checking my groin and a CT scan of my hip joint that they had from recent pelvic radiation. Strangely enough he seemed totally unaware of the pelvic cause. The pelvic floor physio knew that it's all connected but skipped the lumbar spine sacroiliac and other medical causes part. She also got distracted by the pain in my butt and gave me piriformous tennis ball rolling and stretches that have done nothing but irritate the area. 🥴 I really hope I can get a proper assessment asap because I can't even walk 500 metres with normal strides without pain.
I've been doing heavy weight training for about 8 years now. My hips started hurting after going overboard with leg presses. Doctor said it's bursitis and advised to ease off the training. After months of doing only light excercise (cycling, walking, etc) the bursitis got better but I was still left with hip pain. Now I know it's the psoas. This video gives me new hope that I'll be able to solve this problem with proper excercise. Maybe I'll even be able to do squats again in the future.Thank you!
Beautifully put!!! With the update on starting isometrics for tendinopathy, will you still recommend these isotonic-loaded contractions for tendinopathy?
Thank you very much. I have injured my groin during split squats and was looking into doing some rehab and switching to regular squats in the mean time.
Hey man. Thanks so much for your videos. Similar to you (and unlike athletes who were injured in sports), my pain stems from my hip replacement. I’m 26 and active, and recently got back in the gym about a year after my surgery. Deadlifts, squats, and basically anything involving my hip flexors absolutely kill me. Do you think your suggestions in this video would be beneficial to me, or make my issue worse? I’m terrified I’ll need corrective surgery and my surgeon has been very unhelpful. Any insight you could give me would be huge. This is the only video I’ve found that describes my pain, but the people you’re talking about in this video typically don’t have a THR. Thank you
Just had this last night. Started with what I thought was hip impingement for two weeks. Unable to sleep lying down cause of the pain. Had to massage the psoas to feel some relief and Tylenol to tolerate. Doing ok next day but very tight and painful.
Great video, I learned a lot! I've been doing a lot of yoga for the past 1.5 years and ever since I've been doing poses that involve extending my hip, I feel inflammation in the front of my hip now. Is there a specific exercise exercise I should focus to address this initially?
Are these exercises good to do if my hip comes from long periods of sitting/driving over the 9 years. I am pretty active individual and find that when I am running I do not get any pain.
I am suffering for osteoarthritis for a year. The pain level is 6-7 on daily basis especially when I m seated for more than 30 mins. What r the recommending exercises and what should I avoid?pls advice
Great video thank you! What is meant by x rep max in relation to a banded exercise? I understand the concept when it comes to weight lifting but not in the context of the banded exercises. Thanks.
Hey Greetings from Germany. I struggled 8 months with an osteitis pubis. Now with my Long Rehab process i dont have any pain during Sports in this area. Now i got another Problem. If i flex my hip over 90degree i got pain in my groin area. External rotation is Even more painful. Same with sprinting. No Problems Till i reach 70% of my speed. Anything faster hurts in my groin and lower abominals only on the left side. After i saw this video i think it can be an illiopsoas tendinopathie. What are you thinkning about ?
I’m 60 and until about 9 months baths ago I was doing BJJ 3-4 times a week, but had to give it up due to severe pain in my left psoas. This is very painful when sitting, squatting, getting into a car, etc. I’ve been told by several people that this condition is from 3 years of sitting at home in front of my computer for 8-10 hours a day. They say the muscle was in that shortened state all that Time. I’ve tried dozens of stretches on UA-cam and nothing works I’m now retired and doing long daily walks, hoping that will eventually stretch it back out. I want to get back into my Jiu Jitsu class. Thoughts ? Ideas ? Thx !
Also if it feels painful in the straight leg version of the Bench Hip Flexor Eccentrics, but not in the bent leg version, would that indicate a rectus femoris tendon problem and not iliopsoas?
I did mine playing pickle ball and changing direction quickly And stretching from side to side quickly. It hurts to even lift my leg up. Should I wait and Ice it before I do any exercises?
I got a avulsion fracture last year from overuse and because the rectus femorus pulled the bone away. Now I noticed my hip is hurting again and it instead of hurting when kicking and sprinting it hurts when I lift it. So I am thinking I strained the other muscle. Do you think it could be from overstretching and stretching cold muscles all the time because I made that mistake many times because I was nervous about re-fracturing
How much hip flection (knee to chest) is normal to have after anterior hip replacement? I can't bend more than 90 degree (after 2 months and a half of surgery) Is this normal?
So what if you have a labral tear, impingement and chronic lumbar instability in addition to chronic illiopsoas tendinitis? How would that change the rehab equation? My hip flexors are so dysfunctional I can’t even do a straight leg raise without significant pain and any strengthening exercises only seem to further inflame them.
nice video, do you think you there is some role for hip flexor stretch for rehab, or shold you leave it fo later. Also is I noticed it occurs mor frequently with higher, woul you suggest to use this exercise on off days? do you think there is a role for gymnastic L-sit? thank you best video rehab resource on the web
@@kosta49645 1. I don't think stretching is necessary in most cases 2. I'm not sure I understand the question 3. L-sits are great and you can definitely include them but they wouldn't be my first choice. I'd prefer to strengthen throughout the full range of motion, especially at longer lengths and not be limited by cramping 4. For pure hip flexion? The knee.
So my wife is not an athlete but has serious pain in her hip groin. I have to jerk on her foot to relieve pain. It literally feels like I’m pulling her hip out of socket. This has been going on for years. She’s 52 and it’s not getting better. X-rays come up normal with no arthritis. She did have a bone spur on the top of her femur with a torn labrum that was repaired. We thought that would fix all her problems. So now there talking about an si fusion but I have my doubts about this surgery. So we’re at a loss.
Hip flexor pain (when resistance) is targeted purely through hip flexor strengthening? Surely you’d use stretches too? Could you be strengthening a scarred or mechanically-flawed joint?
Is it possible that hip flexor inhibit glutes? I’ve been trying to do glute bridges and kickbacks but my range of motion is pretty limited and I feel my hip flexor fire instead of my glutes. What could I do in this case?
Thanks for watching! Although the rectus femoris is discussed, the exercises are more so focused on the iliopsoas. A future video will be dedicated to the rectus femoris only.
thank you for taking the time to answer to my very bad english questions... 2 was: it seems to me that runners experience IP issues on higher speed, do you have any suggestion? or will you ever make a video for speed suggestions for begginers? I might be wrong, but among runner injuries IP pain is something I see on higher intensity (es soccere players, sprinters and so one), being other overuse injuries more connected to low distance running. Thank you very much again
@@kosta49645 Gotcha! Yes, high speed running and kicking will increase the demand on the hip flexors. There are a few things you can do - 1. Gradually increase the load during these exercises over time 2. Gradually incorporate repetitions at faster speeds 3. Gradually progress to higher speed running and kicking as there is no substitution for performing the actual activity. Your English is much better than any second language I could attempt to speak or write. Thank you for taking the time to ask questions.
I had an x-ray come back with a combination (grade 4) osteoauthrosis and chronic fracture of the acetabular rim. Is there any hope for fixing that? The doctor just said the hip will need to be replaced and sent me home with that. I've gradually lost the ability to flex the hip cleanly and nothing seems to be helping restore that.
Great to see explanations backed up by scientific journals. Very glad I found your channel. I have bilateral FAI labral tears + shoulder impingement and all associated issues. Likely too lax - just don’t know who to fully maximise my exercise. It’s often 2 steps forward, 1 back…
Great video. I like the colour coding of muscles as you talk about them or rule them out of the symptoms/pain part of the video.
Thank you! We'll keep that in mind for future videos. Tony Comella is the wizard behind the video editing.
Wow, this is one of the best videos I've ever seen on UA-cam. Love the amount of studies presented and the short lenght of the video. Crazy dedication, awesome stuff!!!
Thank you so much for this video, I’ve been in such pain for three months now and no one’s been able to actually pinpoint this and give the proper physical therapy. I really appreciate your knowledge, blessings.
THANK YOU FOR THIS, been researching my injury like a mad man all over the place yet here you summed up everything so cleanly and with helpful diagrams
@Laid Back Racing sprinting actually, so fairly similar leg motion!
@Laid Back Racing I forgot to add I also had a slight groin thing so I was overcompensating with my hip. Best of luck rehabbing if you’re cycling, also, I already know your quads are built 😂
@@BD-mu7wwdid u fix your injury bro
@@BD-mu7wwDid your hip ever get better? If so, what did you do?
Beautifully done! Your videos on hip healthy and mobility are truly appreciated. I sure wish I could take PT under your supervision. I am working on regaining mobility and ROM little by little. Thank you for this information ✌🏽
Thank you for watching. Hope the video helps!
Your content is so useful, accurate and detailed. Thank you!
Eagerly awaiting a video about quadriceps tendinopathies. Your content is very professionnal and detailed.
Thank you so much for explaining the diagnostic decision tree. I have been jipped a proper assessment by two hospital staff so far a radiology doctor and head of women's physio. Neither of them first ruled out lumbar spine/sacroiliac. The radiology doctor jumped straight to the diagnosis of hip bursitis after checking my groin and a CT scan of my hip joint that they had from recent pelvic radiation. Strangely enough he seemed totally unaware of the pelvic cause. The pelvic floor physio knew that it's all connected but skipped the lumbar spine sacroiliac and other medical causes part. She also got distracted by the pain in my butt and gave me piriformous tennis ball rolling and stretches that have done nothing but irritate the area. 🥴 I really hope I can get a proper assessment asap because I can't even walk 500 metres with normal strides without pain.
Are these exercises safe to do even if the psoas in inflamed and tight? Thanks!
How long did it take you to heal from the pain cause i cant even walk rn
Ditto
thank you 🙏❤
Concise and informative!
Thanks bro. Been having hip flexor pain for 2 months and never been doing squats since then. Gotta try it untill I can go back to do sqauts again.
I've been doing heavy weight training for about 8 years now. My hips started hurting after going overboard with leg presses. Doctor said it's bursitis and advised to ease off the training. After months of doing only light excercise (cycling, walking, etc) the bursitis got better but I was still left with hip pain. Now I know it's the psoas. This video gives me new hope that I'll be able to solve this problem with proper excercise. Maybe I'll even be able to do squats again in the future.Thank you!
Did u got better?
Very well done video. Thank you so much--very clear to understand and well thought out, guiding the viewer through the entire process of elimination!
Thank you for this. Something on hip impingement would be great. A series would be lovely. ☺️
Im no physio but this video has helped me articulate my symptoms and i know exactly what problem i need help with now. Thank you so much!
Ok, I am 60 and do Gracie Jiu Jitsu. Gave it a 1 month rest, now back at it and just as bad.
I’ll try the exercises and pray for relief. Thx !
Really helpful! Easy to understand and multiple options. Thanks so much!
Beautifully put!!! With the update on starting isometrics for tendinopathy, will you still recommend these isotonic-loaded contractions for tendinopathy?
Thank you very much. I have injured my groin during split squats and was looking into doing some rehab and switching to regular squats in the mean time.
Thanks for watching!
great video. super informative and easy to understand
How would you recommend figuring out if it is Iliopsoas/hip flexor Tendinopathy or FAI or labral tear? Thanks!! Great content.
This video is so timely. How about TFL? Have a sports hernia case where that muscle is injured
Thank you for sharing such an important and helpful information with us.
Hey man. Thanks so much for your videos. Similar to you (and unlike athletes who were injured in sports), my pain stems from my hip replacement. I’m 26 and active, and recently got back in the gym about a year after my surgery. Deadlifts, squats, and basically anything involving my hip flexors absolutely kill me. Do you think your suggestions in this video would be beneficial to me, or make my issue worse? I’m terrified I’ll need corrective surgery and my surgeon has been very unhelpful. Any insight you could give me would be huge. This is the only video I’ve found that describes my pain, but the people you’re talking about in this video typically don’t have a THR. Thank you
Excellent options, thanks!
How long does it take to make Psoas muscle pain free? Weeks? Months? Does it recover fast or rather slow?
Just had this last night. Started with what I thought was hip impingement for two weeks. Unable to sleep lying down cause of the pain. Had to massage the psoas to feel some relief and Tylenol to tolerate. Doing ok next day but very tight and painful.
Thanks. Great video.
helped me soo much!
Congratulations. Well done 👍
Regain leg muscle after acl surgery please make a video 🙏
We have several videos on the topic.
Brilliant
Great video, I learned a lot! I've been doing a lot of yoga for the past 1.5 years and ever since I've been doing poses that involve extending my hip, I feel inflammation in the front of my hip now. Is there a specific exercise exercise I should focus to address this initially?
Excelentes ejrcicios gracias.
Thank you. I’m not getting much relief from physical therapy regarding hip flexor pain.
love!!
This is amazing
Thank you it is veri helpful have a good day
This is a great video
Takk!
Are these exercises good to do if my hip comes from long periods of sitting/driving over the 9 years. I am pretty active individual and find that when I am running I do not get any pain.
Thanks Man good video😇
You say that the exercises were done by healthy participants. Are you saying healthy overall or specifically to the Psoas muscle?
Should these exercise progressions should be done on both sides if the pain only occurs on one side?
I am suffering for osteoarthritis for a year. The pain level is 6-7 on daily basis especially when I m seated for more than 30 mins. What r the recommending exercises and what should I avoid?pls advice
Great content! How often should you do these exercises if you are doing all of them in one session? 3 times a week?
How can i decrease the pain i just got injured ??
Very good information. Subbed! Do have any affiliates in Michigan?
Great video thank you! What is meant by x rep max in relation to a banded exercise? I understand the concept when it comes to weight lifting but not in the context of the banded exercises. Thanks.
Why nobody talks about stress related iliopsoas tightnes?
Can I still strengthen train while experiencing these symptoms?
Hey Greetings from Germany.
I struggled 8 months with an osteitis pubis. Now with my Long Rehab process i dont have any pain during Sports in this area.
Now i got another Problem.
If i flex my hip over 90degree i got pain in my groin area. External rotation is Even more painful.
Same with sprinting. No Problems Till i reach 70% of my speed. Anything faster hurts in my groin and lower abominals only on the left side.
After i saw this video i think it can be an illiopsoas tendinopathie.
What are you thinkning about ?
i literally have every single type of pain you mentioned at 1:15 , it causes me extreme amounts of pain i have no idea what to do anymore
Did you try to strengthen your psoas?
Thank you .. would this be good for Lumbar Spinal Stenosis as well?
I’m 60 and until about 9 months baths ago I was doing BJJ 3-4 times a week, but had to give it up due to severe pain in my left psoas. This is very painful when sitting, squatting, getting into a car, etc.
I’ve been told by several people that this condition is from 3 years of sitting at home in front of my computer for 8-10 hours a day. They say the muscle was in that shortened state all that Time.
I’ve tried dozens of stretches on UA-cam and nothing works
I’m now retired and doing long daily walks, hoping that will eventually stretch it back out. I want to get back into my Jiu Jitsu class. Thoughts ? Ideas ?
Thx !
I gave a kevin de bruyne pass and I heard a kraw in my hips
Hello there
I have pain in front of my hip in karate kick(mawashi geri) and i can't heal it.are these exercises beneficial for me too?
Also if it feels painful in the straight leg version of the Bench Hip Flexor Eccentrics, but not in the bent leg version, would that indicate a rectus femoris tendon problem and not iliopsoas?
I did mine playing pickle ball and changing direction quickly And stretching from side to side quickly. It hurts to even lift my leg up. Should I wait and Ice it before I do any exercises?
I got a avulsion fracture last year from overuse and because the rectus femorus pulled the bone away. Now I noticed my hip is hurting again and it instead of hurting when kicking and sprinting it hurts when I lift it. So I am thinking I strained the other muscle. Do you think it could be from overstretching and stretching cold muscles all the time because I made that mistake many times because I was nervous about re-fracturing
I can’t even do the week 1 exercises 🤦♂️
How much hip flection (knee to chest) is normal to have after anterior hip replacement? I can't bend more than 90 degree (after 2 months and a half of surgery) Is this normal?
I also have pain with internal rotation of the hip in neutral/Extension
Would it be beneficial to train hip external rotation for the iliopsoas btw?
So what if you have a labral tear, impingement and chronic lumbar instability in addition to chronic illiopsoas tendinitis? How would that change the rehab equation? My hip flexors are so dysfunctional I can’t even do a straight leg raise without significant pain and any strengthening exercises only seem to further inflame them.
Have you tried glute strengthening?
Anyone work them this exercises??
Are good mornings good for working out your hip flexor?
No, they work the hip extensors.
nice video, do you think you there is some role for hip flexor stretch for rehab, or shold you leave it fo later. Also is I noticed it occurs mor frequently with higher, woul you suggest to use this exercise on off days? do you think there is a role for gymnastic L-sit? thank you best video rehab resource on the web
a last question, is it better to tie the ankle or the knee?
@@kosta49645 1. I don't think stretching is necessary in most cases 2. I'm not sure I understand the question 3. L-sits are great and you can definitely include them but they wouldn't be my first choice. I'd prefer to strengthen throughout the full range of motion, especially at longer lengths and not be limited by cramping 4. For pure hip flexion? The knee.
Safe after healed THR? Are all videos on this page ok for after ?
Depends on the approach, stage of the recovery, and other factors. Videos on this page are not solely dedicated to THR - only the 5 labeled as such.
So my wife is not an athlete but has serious pain in her hip groin. I have to jerk on her foot to relieve pain. It literally feels like I’m pulling her hip out of socket. This has been going on for years. She’s 52 and it’s not getting better. X-rays come up normal with no arthritis. She did have a bone spur on the top of her femur with a torn labrum that was repaired. We thought that would fix all her problems. So now there talking about an si fusion but I have my doubts about this surgery. So we’re at a loss.
Can doing high resistance cross trainer cause iliacus muscle strain?
If not the running.
Seems plausible.
Ironically i injured myself doing a Copenhagen plank. I guess it was too much for me.
And i feel it in all four of those musle groups.
Hip flexor pain (when resistance) is targeted purely through hip flexor strengthening? Surely you’d use stretches too? Could you be strengthening a scarred or mechanically-flawed joint?
Is it possible that hip flexor inhibit glutes? I’ve been trying to do glute bridges and kickbacks but my range of motion is pretty limited and I feel my hip flexor fire instead of my glutes. What could I do in this case?
I get this too
TendOn!
it's IN-gwin-uhl for gosh sakes