6 Best Exercises to Relieve Thigh Pain | Meralgia Paresthetica Home Treatment
Вставка
- Опубліковано 7 чер 2024
- Get rid of all symptoms of Meralgia Paresthetica with these movements that resolve compression of the Lateral Femoral Cutaneous Nerve. Restore normal neural flow through the pelvis and see huge improvement throughout the entire body. There are no closed systems - addressing one area helps improve function in other areas.
Timestamps:
0:00 Intro
1:05 Exercises frequency for best results
1:36 Half-Kneeling Lunge Hip Flexor Stretch
3:51 Birddog
5:58 Bridge
7:20 Muscle Energy Technique Psoas Release
9:08 Edge of Bed Hip Flexor Stretch
12:07 Sidelying Quadriceps Stretch
Check out my other videos with Hip and Knee Exercises:
bit.ly/HipKneePlaylist
Check out my video on posture: • Standing Posture Cues ...
Please leave questions or comments below and I'll get back to you. Thank you for clicking the thumbs up button and subscribing to the channel! Every like and subscribe helps UA-cam promote the video for other viewers who could benefit from this video. Click the notification bell to stay current on new videos.
This content is provided for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a healthcare provider for guidance about any specific medical condition and before doing anything contained in these videos. The viewer is solely responsible for all outcomes of the use of this material. - Навчання та стиль
I'm so glad that I found this video. At 64, this has become quite painful.I haven't slept well for months. I'm thankful that I can fix this myself without going to an allopathic doctor🙏
Thanks great help
Omg. Have been suffering for days. Thank you so much. Great exercises and great video. 😊
Fantastic full pack exercices against that type of meralgia. Clear, patience and very good explained. Thanks!!
Thanks so much for this. Feeling so relieved after doing it once
Excellent routine and will start ASAP. Thank you!
Good morning,thanks for the exercise.its great
Wow. All your stretches go straight to the target points. Thanks a lot.
Good to know! I just got this diagnosis and I’m determined to reduce or eliminate it now that I know it can be addressed!
I will start today thank you ❤
For me it was a fantastic experience! Thanks!!!!
Awesome thanks so much
I apreciate a lot your excercises, regards from Mexico.
Thank you for addressing meralgia paresthetica with these exercises. I have just started and feeling the benefits already. Very interesting to hear about the causes and more importantly how to improve the condition.
It is great video and very helpful ....
Thank you very much ,i saved and keep forward to whom I come to know if required.
😊
Thank you!!
The Psoas release technique and edge of the bed Hip Flexor Stretch changed my life! Thank you! ♥️
I've been battling this pain for several months and have resisted going to a doctor until I feel I've exhausted all possible fixes myself. I went through this set of exercises on the floor and not sure which one did the trick but afterwards, I tested for the greatest pain-inducer (lying face down and lifting my legs like the "Superman" pose) and NO PAIN. I am dumbfounded and afraid to hope I can do these each day and eliminate this pain that is constant yet unpredictable in intensity but this is going to go into my morning routine. Please let this be the set that works!
So, how did it go? Pain free?
@@Koboltgolf it's getting better and now seems to be tied to a very weak psoas that affects the alignment of my spine. The good news is that there ARE pain-free periods of several hours to a day so that gives me hope the right PT will hit on a combo to get my supporting muscles strong enough to hold my spine in a pain-free position.
Excellent programme and excellently communicated. I sat down, saw your video a several time, made notes and drawings and made space to do it. It is a challenge, but there is always possibilites to listen in the body,and modify the practice. I just want to thank you for your generosity to share. I wish you all good luck in helping people with pain. That is why we are here, to help each other.
Very well said, Annika! Thank you for sharing your experience and your support! I wish you all the very best!
thank you!!
Thank you
Thanks, already forwarded to friends that have reported similar symptoms in the past
Viktor, thank you so much and I hope it helps them! Thank you for subscribing to my channel!
Thanks you very much. I am 77 and these exercises have helped me very much. I think I have had this thigh pain for years and didn't know what was causing it. I also find that I sleep better and have less pain during the night.
thank you soooo much
Thank you 🙂
I have been suffering for weeks and been passed between differant doctors for weeks with no joy so these exercises are fantastic! I will try them right away! Thank-you xxx
Hey did you try these exercises? Did it help?
Super Helpful, though the ad during the stretches was startling and disruptive. Thought you would want to know. Thanks 🙏🏻❣️
Muchas gracias
Thanks ❤
Dealing with this at the moment and unfortunately. Only feel it when laying down at night in bed. I had a mountain biking fall and twisted my hip and slight trauma from hitting my top tube.
Thanks for the video!
❤mam thank you for this video.🙏
I also am really glad I found your video. I started these exercises about 5 weeks ago. Right away I had improvement in the degree of numbness and skin hypersensitivity, but after about three weeks, I hit a wall, and have not been able to get rid of the numbness in my right quadriceps. Most of my skin hypersensitivity is gone, and I can now have material touching my leg without great discomfort.
I will continue these exercises with the hope that with time the numbness will go away. If there are any other exercises I should add to further help with that issue please let me know. Thanks Again!
Thank you for this detailed video. I had a very acute case of Meralgia Paresthetica and could not stand up straight or find a sleeping position without extreme pain. These have helped considerably.
That last one was a zinger. ❤
many thanks i did the first 3 exercises was out of breath but it gave me instant relief from pain.
I have watched many videos of stretches for meralgia parasthetica. This is the one that resonated with me. I am only beginning them. I hope they help. Seems to be targeting perfect area for MP.
Hello Beth , thank you so much for your advise, is really good. Kindest regards from the Emeral Isle. Ned...2023
Kind regards to you, Ned! Thank you for writing from the Emeral Isle!
Nice
I fell forward twice in 2 years and this pain is the worst. Your video is very informative and helpful
Your pain is how is it now
@@koratakorata7118 i feel better after surgery. Dont waste time. If nerve become so damaged, doctors will need to cut it. I feels pain almost 7 years
thx
After a hip replacement , I ended up with femoral nerve neuropathy. I could barely walk much less run marathons. I started doing the exercise’s especially flossing lunges and your program . All superb and am now walking well on the treadmill. Will the exercises cure the neuropathy ? Will I be able to run again? What is the long term prognosis? What else can I do ? For example weight training etc in order to get back to running? You are fabulous. I never thought I could even get to this point. Thank you . Richard
Richard, the exercises will help relieve the nerve compression, which will allow the nerve to heal on its own. The longer the nerve was compressed, typically the longer it takes for the nerve to heal and for neuropathy to resolve. But everyone is different and healing time varies from person to person. I think it's reasonable to expect this condition to fully resolve and for you to return to running! Listen to your body and progress gradually. Weight training is a fine idea, just start with light resistance and be aware of (and limit) exercises that put your hip into a flexed position, such as a deep squat. For cross-training, I suggest swimming instead of biking for this reason as well. You might check out some of my other videos on walking program progressions, walking exercises, hip strengthening and plyometrics. This is my latest video that would likely be helpful for you, as tolerated: ua-cam.com/video/ALU6QQDS4Dc/v-deo.html.
Also check out the walking and hip/knee playlists: bit.ly/WalkingStairsFloor, bit.ly/HipKneePlaylist
Thanks for the video. Some new exercises for me here. Already improved symptoms, so high hopes. Appreciated!
Your explanation is clear, and your exercises are effective. As a result of femoral nerve tightness/injury, my knee does not reflex when hit by a percussion reflex hammer, and it occasionally gives out. Any chance of curing the areflexia with these exercises or other therapies? I hope you read this question. Thank you so very much. kayT
Yes, these exercises could help your areflexia by freeing the femoral nerve if the issue is compression through the pelvis and anterior thigh. The recovery time varies greatly depending on a number of variables, so you might notice improvement relatively quickly or it could take some time to notice a difference. All the best!
@@MovementFunction, you are incredible for taking the time to respond to questions and sharing so many great insights. Thank you, kt
Hi, thank you for this video. I have spondylolisthesis . I think that is causing all this thigh problems as well. Do you have videos on how to help the lumbsr pain as well. Thanks
Yes, I have posted many videos on lumbar pain. See this playlist: bit.ly/LowBackPainRelief. I suggest focusing on core strength, postural correction and body mechanics, which I've included in many of the videos. All the best!
Thank you so much for these targeted exercises. They have helped me. Where is your practice?
So glad the exercises are helping you. My practice is located in Maui, Hawaii. I am also licensed in Colorado and New Mexico, and provide virtual consultation and treatment for residents of those states.
Just started doing them ..do you do them every day?
Thank you
Hi, I am having similar problems with my right leg after exercising doing squats. I felt fine after doing them one day, but when I woke up the next day my right leg felt numb. For a few months I have had a fluctuating sensory sensation of numbness, itching and light burning pain at certain areas of the thighs, shins and feet, with numbness mainly at the feet.
I believe it is a sensory nerve being pinched somewhere as you say. Will these exercises cure my condition or do they just relive pain?
Thanks!
Hi I am going to start this. I was told to do the hanging leg exercise but hurts alot will this happen? Should I just keep going. I came down on my tight foot and jammed my leg into my hip. Groin to top of thigh is numb, hip area to top and right side of hip has pain. Thanks for your help.
Great video! I have a question, is it normal to still feeling considerable “tingling” after doing some of the stretches? It’s not that painful but are we supposed to feel a relief? Thanks 🙏
Yes, it is normal to feel tingling, although it should be mild and it should resolve within about 20 minutes of finishing the exercises. If it is severe and lasts longer than 20 minutes, you are likely pushing the exercises too far and you would likely benefit from decreasing how far you are stretching, the number of reps, the speed of movement, etc.
Greetings from Oregon. I think I might have gotten my MP from use of the pso-rite psoas muscle release device that is popular now... maybe I compressed the femoral nerve accidently? Would this influence which exercises would be best? Thanks!
Yes, that's possible. I suggest doing the exercises as a mobilization instead of a stretch, which means moving in and out of the position with smooth, steady motion, instead of holding the position.
Are these exercises different for compressed fat than an injury? I’m 124lbs & 5’6 so I’m not overweight, just fatty thighs but when I set or ride in car; it burns & hurts in mid top left thigh. I try to massage with fist if riding in car. Getting ready for long trip & hoping for help for this?
Thank you so much. Doing these exercises give instant relief when I’m in a lot of pain. The pain returns when I stand up again, but just the fact that I can get relief for 30 mins laying down means a lot.
Is it too much to do the exercises both morning and evening? Should mention that I am 6 months pregnant.
Also, can you recommend any other types of exercise for this condition? I.e. swimming, cycling or similar?
Thanks in advance 🙏🏻💜
It's okay to do the exercises morning and evening, but you might decrease the repetitions when doing a second session in one day. I recommend swimming and gentle water exercise. The extended hip position is better for this condition and I think the weightlessness would feel great at 6 months pregnant. I wouldn't recommend cycling due to the flexed position of the hip. In general, exercises lying on your side with your belly supported might be great too, such as leg lifts, leg circles, and clamshells. Keep the movements small and be aware of your lumbar spine (don't arch your back). All the best!
TY for recomandation. I'm also 6m pregnant and i had this condition 8y ago when i was overweight/obese. Now symptoms are back (numbness, needles but not painfuk) after many years and I know it's because of my pregnancy. I never to do something before it gets worse. Another 3 months with this... :/
Beth, thank you very much for this video. Until today, I thought my front thigh weakness (both thighs) was due to sciatica. Regarding the Muscle Energy stretch, if it's working how quickly can one increase repetitions and how many? Thanks again!
Bill B.
This myofascial release technique targets the lateral femoral cutaneous nerve, which is a sensory nerve only, not a motor nerve. This means that it is not responsible for strength (or weakness). You still might benefit from these as they will also help with the femoral nerve, which provides motor innervation to the anterior thigh. I have another video focused on the femoral nerve: ua-cam.com/video/MXEqHa8rUII/v-deo.html.
As for how quickly to increase reps, progress slowly. Add 2-3 reps every few days and monitor how you feel. More importantly. if both thighs are equally effected, more than likely the cause is not the individual nerves. Other possible causes include a central spinal condition, generalized deconditioning or a neurological condition.
Great exercises, i am having these stabbing pain for past week near pocket area of inner thigh but only when i stretch outward in opposite side. The exercises here helped with the pain, but there is still some remanant pain while going outward and now i have mild numb pain when i press my leg, is it okay, how long will it take to cure.
Thanks for the explanation and exercises.
Make sure that you are not going too far into the movements. Numbness suggests the nerve might be overstretched, being pulled too much. Decrease your intensity by not going as far and doing fewer repetitions. Also make sure you are not holding the end position. It can take anywhere from 2-6 weeks or longer to fully resolve the condition.
Hi, lovely explanation of how to do these, thank you. I am fine walking but sitting even for a second is agonising & triggers deep aching pain in my outer lateral thigh, across the gluteal crease & in my groin . I had keyhole surgery 3 weeks ago to remove an ovarian cyst which triggered this for the first time. Do these exercises work whether the nerve was affected in the back or on the ASIS ? Also are these exercises appropriate irrespective of whether the nerve was compressed or stretched? And can they be carried out when the MP is 'new' or does it have to have been around for some time to allow the nerves to have settled as much as possible? Thank you
Hi Eco Witch, great questions. Yes, these exercises work regardless of where the nerve was affected and if it was compressed or stretched. The only caveat to that is to use caution and be extra gentle if the nerve was stretched. Think of these movements as mobilizing scar tissue rather than 'stretching' and definitely stop if you feel pain or worsened numbness/tingling. And finally, yes, these movements are okay for 'new' onset of MP after about 72 hours, which your onset is long past. During the first 72 hours, it's best to rest and allow the body to handle inflammation and heal naturally. After that, it's okay to start these movements. Thank you for subscribing to the channel!! All the best.
@@MovementFunction Magic, thank you! I've been doing these exercises for 5 days now, the progress has been incredible. I just have one remaining area in my groin which hurts but the awful outer thigh pain has gone. Thank you so much for sharing these exercises.
How often do you recommend this exercise? Greetings from Germany 🇩🇪
Hello, I think this can help me to release the affected area.
I had angioplasty in the right groin and after a few weeks the problem started,
My neuroligist visited me and agreed with me that it's meralgia (as I had already researched when the symptoms started) and he's trying to solve it only with medicine, but I'm going to start trying your method to help to heal it as quickly as possible. I wanted to ask if you think playing golf might be a problem with this type of injury. I mean, golf is a light sport and we just walk and the swing can even stretch the affected area a little. What is your opinion on this? Thank you for your help. Congratulations on your work here.
Hello Giorgio, I think that golf could be very helpful, after your surgeon clears you to play. Before you play a full round, I suggest starting gradually with some putting, then chipping, then long irons, short irons and finally woods/driver. Take 1-2 weeks to build up. You're right that the swing could stretch the area a little bit, and this can be beneficial when done slowly. If the stretch is too fast and too intense (like grabbing your driver and giving it a full swing), it could make the condition worse. If you build up gradually, I'd anticipate a good response to returning to golf. All the best!
Thank you very helpful exercise.
Madam, I am from india. I would like to know what is the physiotherapy treatment about this.
Hi Kenz. These exercises are part of physiotherapy treatment for this condition. Physiotherapy in person might also include manual therapy techniques, other modalities and other exercises specifically designed to meet the needs of the individual based on the evaluation completed by the physiotherapist.
Hello! Thanks for all of the work to put these into such a helpful video. I don’t know for sure if I have this but I have a lot of similar symptoms. These stretches seem to increase my pain. Does that happen during the healing process or is that more of an indicator these exercises aren’t right for me? Possibly means I have a different condition? Thanks for any guidance.
Hello Kristen, increasing pain would suggest that these exercises are not right for you or you possibly have a different condition. It might also mean that you are pushing too hard, doing them too quickly or doing too many reps. If you haven't already, try doing fewer reps, slowly and with a smaller amount of movement, and see if that makes any difference.
Thanks so much. This is really helpful. Thanks for your time and expertise!
What is (or are) the cause (or causes) of this condition? Could a herniated disc at the L5 and S1 be a cause? Thank you! I like your video - you explain the exercises so they're easy to understand.
Yes, a herniated disc at L5-S1 could cause this condition. Other causes include wearing tight clothes or a belt, tightness in muscle or connective tissue, muscular imbalances, and other sources of pressure against the nerves in the pelvic region.
Just tried this for burning thigh, hip, lower back pain on left side. All good except for the quad stretch on the unaffected right side. That knee has some arthritis and i am unable to reach my ankle. No problem on the affected side, curiously. I do have a lumbar fusion in L1-3 due to an accident. The surgeon had to remove a rib on my left side to insert the plate for the fusion. How can i stretch that quad without hurting my knee? I seem to have no flexibilty to reach on that side. I do run. The burning pain is worst at the beginning and subsides after a half mile or so. When i stand very long or walk slowly, I also feel the burning. Thanks for your help.
I have been diagnosed and it’s been along 7 years. I can’t do the therapy that requires me on my knees because my knees can’t handle that. What do you recommend? Just do the exercises that don’t require knee? This is a horrible condition
I love your videos they helped me quite a bit. I have bursitis and hip pain on my left side, would these help me? Thank you
@louisealain780, these exercises might be helpful for you but I suggest also checking out my other hip exercises for hip pain and bursitis. Here is the link for the hip bursitis video: ua-cam.com/video/PsE8HEy9-Bs/v-deo.html. Check out this playlist to see all the hip videos: bit.ly/HipKneePlaylist. All the best!
@@MovementFunction thank you so much for responding so quickly , I will definitely check them out , happy new year 🥳 your videos have helped me so much with other issues as well 💖🙏🏼
@@louisealain780 You're very welcome and I'm so glad the videos have been helping you! Happy New Year! May 2023 be your best year yet!
@@MovementFunction thank you and the same to you 🙏🏼🥳🎉
Am I ok doing these I’ve not been diagnosed with this , doctor just said it’s nerve pain
Is it alright to do the bridge exercise if you have cervical spondylisthesis?
It depends on the severity of the condition and degree of instability in the cervical spine. In mild cases, it is probably okay to do a small bridge without pillow support that elevates the head. In severe cases, I wouldn't recommend doing a bridge. Best to check with your treating physician before doing the bridge.
Excellent exercises. Are there any stretch exercises which i can do while walking. My leg burning starts after 15 minutes of walk and really want some stretch which i can do while standing. Thanks
You could try modifying the lunge mobilization to a standing lunge position with one foot forward, one foot back, or try a lunge position with the forward foot elevated on a step.
@@MovementFunction Thanks. Any video demonstrating this.
👏👏👏
My MP stems from anterior hip replacement three weeks ago. I think it got pinched during retraction. Thankfully, I had a daily yoga practice before the surgery so the exercises are all familiar to me. I started my yoga this past week and hope to do away with my MP as soon as possible. I hate the numb burning sensation!
Thank you for that video. Are those exercises good also in case of meralgia due to pregnancy?
Yes. As with all exercises, I suggest checking with your doctor before continuing.
Would a hernia operation cause this
Hullo Beth, thank you for excellent exercises. I did them with ease because I am not sure of the source of my pain so I am trying anything that might help. My pain is intermittent and is a sudden shuddering sensation as if my thigh is giving way - it happens when I pivot or turn, but also during walking. Could this be Meralgia Parethetica? Looking forward to your reply. Thank you.
Hi Lynn, the symptom you decide could be due to meralgia paresthetica but it could also be due to many other causes. I suggest seeing a physical therapist in your area for evaluation to determine what is going on and to start the best treatment specifically for you.
Lynn, I am having the same symptoms and have almost fallen as if my thigh is suddenly going out. I decided to try and strengthen my back muscles as I could feel my lower spine clunk around and wondered if weak back muscles exacerbated (or even caused?) the problem. My former back strengthening "go to" move was lying face down and doing the "Superman" lift. It was so painful with my problem leg I couldn't do it at all. Just now I tried it again out of curiosity after running through these exercises and I could do it with no pain. A fluke? I don't know but I'm astounded and will keep doing this set of exercises/stretches.
My hamstring always cramps when I stretch my quad. How can I avoid this?
What is the medicine of this kind of pain
Does this condition also cause pain the front top of thigh?
Is it best to avoid using a foam roller with this condition?
I am going through this issue at the moment and my half marathon race is in two days. I felt pinched feeling or tingling feeling three weeks ago after doing lots of gardening work, then walked to gym and worked out really well at the gym and walked back home. Next day I felt all these sensation on my right thigh. I took two days rest and started running again. After a week or so, I felt fine and my taper started. Since it was taper week and also not doing any kind of strength workout for two weeks, I felt like I should do some strength workouts last Sunday which I did and same day I went for a 5k walk. Next day (last Monday) I felt burning sensation on the same thigh and same area. I took two days rest and I thought to try it out an easy run today. But I am not seeing it going away. I have two more days to rest. I found your video and did these exercises today. Do you think I should be keep doing for two days and I should be okay to race on Sunday? Thank you so much in advance! 🙏🏼
I would recommend passing on the race since the symptoms are not going away. You likely need more rest time to resolve the condition. I suggest continuing the exercises in this video and try short walks only (2K or so) for at least 1-2 weeks before trying a short run again. Swimming might be a good exercise option too. Also, slowly return (one month or more...) to any strength training or activity that involves deep hip flexion, such as deep squats, cycling and gardening. I know it's disappointing to miss a race (I've been there and feel for you!), but the health of your body is more important.
hi I was under the impression that exercise and stretching helped. Recently I started a exercise and stretch routine. and after that my symptoms went from a 1 to a 6 within 3 weeks. If I continue this routine will I eventually feel better? I realize that I may get an obvious answer of "You might be going to hard to start out" but hearing it from a professional might clarify a few things. Awesome video by the way @@MovementFunction
@@ilovebigfatclocks You are right that my first response is that you might be pushing too hard. Besides that, the specific exercises you are performing might be aggravating the condition instead of alleviating it. You mentioned a 'routine' so I assume you are doing multiple exercises. I suggest going back to basics, starting with the lightest, easiest exercise at low to medium intensity, just a few reps, for a few days. If pain decreases (or at least does not increase), add more reps and intensity until you are at a medium/moderate level. Then after a few days, add another exercise. If any of the exercises makes your pain worse, you will know to kick it to the curb and try a different exercise. While this approach might seem impossibly slow, it will help you build gradually and painlessly. Within a few months you will have established a pain-relieving routine. All the best!
Will riding a bike help any
When I do the half kneeling lunge hip flexor stretch is when it really burns a lot on the outer thigh right above my knee. Any suggestions?
I suggest modifying the lunge to doing it standing instead of half kneeling, only go to the edge of stretch discomfort and make sure you are moving in and out of the lunge position (don't hold the stretch). If that feels good (no burning pain), continue for a few days, then try the half kneeling position again, still with movement instead of a hold and only going to the edge of discomfort.
@@MovementFunction Thank You, I will try that and let you know how it goes.
Hoping u could email me answers to...not being able to get on knees for the first few exercises, adaptations please. Thx
You might try them standing with your foot on a step or if you have a flight of stairs handy, put your foot a couple steps up (standing at the bottom of the flight of stairs of course).
This acts up for me at work when I stand for any amount of time and my thigh gets so numb and I get a dull pain in the pelvic area at the top of that leg. I’m a teacher so I can’t really do these at work. Can I do something to help this leg from a sitting position?
Sitting typically exacerbates this issue and the best thing you can do while sitting is to be sure there is nothing external contributing to the compression, such as tight fitting pants or items in your front pockets that press into your thigh/front of the hip or back pockets that pull the pant leg tight through the groin. You might be able to get some relief in standing with the affected leg back slightly, sort of a modified lunge position that you might get away with while teaching.
Hey there!
I just have a question if you can answer me please, is this pain normal for a 23 yo healthy adult maybe underweight but over all healthy?? Should i be concerned?
Anyone can experience this condition at any age and any weight. For a young, healthy, person, there is usually a specific activity, sustained position, injury or other obvious reason for the onset. If not, I suggest seeing your doctor just to be sure that nothing else is going on that needs attention.
I sit a lot as part of my work. What kind of chair do you recommend to minimize discomfort related to Meralgia Paresthetica?
Jonathan, I recommend a chair that fits your body the best in terms of your height, weight and spinal support. It should be adjustable for your height, supporting your thighs behind the knees when your feet are flat on the floor. The depth of the seat should allow your hips to rest against the seat back while supporting the length of your thighs. It should support the curve of your lumbar support so that you can lean back into the seat with a neutral spine (not arched and not slouched) and it should support the entire length of your spine without pushing your shoulders forward. And if you use arm rests (there are pros and cons to arm rests...), they should fit under your desk so that you can scoot forward to see your screen without leaning/sitting forward or straining your eyes/neck. Typically, the focus of sitting posture related to MP is on avoiding excessive hip flexion and avoiding sitting forward at the edge of the seat, but the other factors mentioned make a difference, too. This video I posted on work space ergonomics might be helpful for you: ua-cam.com/video/nIQECMXsGdM/v-deo.html.
@@MovementFunction Thank you for your speedy reply! I'm wondering what your thoughts are about using a kneeling-style office chair, more specifically one that rocks back and forth. Would this help the nerve to slide more freely beneath the muscle/tendon?
@@jstein814 I have not seen that style of bench but the idea sounds promising for improved movement and compression relief on the nerve. My only question is if you'll be using a computer or other static device while the bench is rocking... might lead to tension in your neck and shoulders as your head compensates for the rocking motion to stabilize your vision on the screen. Maybe this is a mute point as I'm not familiar with the bench.
@@jstein814 I replied to your comment re: rocking bench before seeing this message - a static kneeling-style chair might be a good option since it allows for less hip flexion and therefore allows more space for the nerve beneath the muscle/tendon. Re: rocking, see my other comment. :)
Mam liam suffering in pain my left hipp thai pain just fei days ago first in my right sude sever pain cousin it is an intolarace for iam the lady 50 so pls can feel recover only about excess or medeicin
I suggest seeing your doctor to determine the cause of your hip pain and the best treatment for you. I wish you speedy healing!
Can this condition affect both legs or is it typically in just one?
Yes, it can affect both legs. The latest research I saw indicates it affects both legs in about 20-25% of cases. In the case of bilateral involvement, I recommend alternating legs when doing the exercises.
My hamstring tries to cramp when I attempt a quad stretch. Suggestions?
A couple ideas. First, be sure you are not pulling your heel toward your butt using your hamstring muscle. Keep your leg relaxed and use your hand, strap or rope to pull your heel back. Second, try gently (very gently) activating your quadriceps to press your ankle/foot against your hand, strap or rope for a count of 3, then relax your quad for a count of 7. Repeat this 3 times. This decreases the hamstring's ability to fire. And third, a kneeling quad stretch might work better for you - kneeling on the ground, lean back onto your hands, keeping your hips straight. Your hamstrings are less likely to cramp in this position.
Can i do these exercises daily or how many times in a week?, Thanks!
Can we do these daily? thanks
These stretches are the way I got this horrible condition.
Mam i have this condition since last 5 days. I do not do much physical work, also I have to sit for long hours but i am slim. Can physical inactivity cause this condition
Yes, physical inactivity and sitting for many hours are typical causes of this condition. Taking breaks from sitting, taking short walks, and doing these exercises are great ways to recover. After this condition has resolved, I recommend continuing to take breaks from sitting and taking short walks to prevent recurrence and for overall better health.
Can the pain be aching in thigh, knee?
Yes, it can. Aching in the thigh and knee can also be due to other causes, including the femoral nerve. The nerve glides in this video will also work for the femoral nerve.
Maam i have this about twenty days... just doing this exercise can i recovered?
Chaudhry, these exercises help resolve the condition. I can not guarantee that you will fully recover with these exercises because every body is different.
I am 80. Was digging up plants in the garden & felt a sharp pain next day. Pain has been excruciating for almost 2 years. These stretches do help, but I am sweating & struggling to do them. Any advice.
Crystal, I am glad the exercises are helping -there is no need to struggle. Try to modify the exercises to decrease the effort and strain. For example, the 1/2 kneeling exercise can be done with the front foot on a step or a step stool and the back leg straight behind you. The birddog exercise can be done leaning forward onto a countertop - simply lift one arm, then the other, then one leg, then the other. For the bridge, just lift as much as is comfortable for you and be sure you are breathing. The last one, the sidelying quad stretch is sort of a bonus/advanced exercise and can be skipped. You are already getting a gentler version of that stretch when you hang a leg off the side of the bed. Also, do just a few repetitions of each, enough to feel a stretch without sweating and straining. Take your time, go slow and breathe :). I hope this helps! All the best, Beth
I’m beginning to agree with my doctor that I will need surgery. Today I was out of pain after stretches, then went out to garden & wound up in pain. My neck is cracking. My right knee keeps popping. My left leg is painful at night at times. I’ve really tried to avoid surgery, but some things are inevitable. 😂
10 days ago i had surgery... Doctor say that pain have to past approximately in 2 months
How is it now?
@@grayhalf1854 so so... Pain is less that earlier, but still is there... Edema after surgery is problem. I think that in few months will be ok. Doctor say that pain will never past 100% because nerve is damaged.
When I had surgery, doctor told me that there is 2 ways of surgery.
1- Decompression of nerve (they need to cut small part of inguinal ligament). In this way i will save nerv, little bit a pain and sensory.
2-Cut nerv, I will lost pain and sensory of this part of skin forever.
She told me that because I had this problem more than 6 years and ultrasound show that nerve is about 10 millimetre, and normal is 2-3. That I come more earlier, will be needed just to decompression...
When she open my leg, there been 6mm and she decided to save nerv.
In any way! Rehabilitation is more than half of year... Doctors just say that it is only 2 weeks.
But! If your job is seating, you will be back on job after maximum 5-7 days. If you need to work on legs (I am cooking), after 1-1,5 months. If you working hard manually work, you will be back on job after 2 months...
Problem is, that after surgery, the pain is more than before, but in time become les and les...
An ad partway through speaks about the "Mayo Clinic" and tinnitus being a precursor to dementia. I did some investigating and found this: "tinnitus itself is not considered a precursor to dementia by Mayo Clinic2. Instead, hearing loss may contribute to dementia symptoms3. " If you have tinnitus, don't believe everything you hear (no pun intended). This video (not its ads necessarily) is legit and helpful but be careful what you take to be a 'fact" when watching commercials. There has always been misinformation but the problem in 2023 is that it is growing exponentially worse.
💯 it's almost like someone doesn't want us healthy and strong. Weak people are easier to control.
Thank you for this clarity 👍🏼
the fact that the fact checkers at you tube are not checking the facts of their paid advertisers before they are allowed to advertise is very telling of what is important to the company's bottom line. If you said money, you would be right. i'm quite sure the metrics of this channel are why she gets paid up with this advertiser. She has no say in what you tube wants to be allowed to be sold to us. air time to the highest bidder.
Invest in UA-cam premium, you cheapskate 😊
Ow my knees... Can't even do the first ones. The others are better
I have meralgia paraesthetica when I'm pegnant. The last time 4 years ago Was so painful. Now I'm pregnant again and afraid of the severe pain for 20 weeks again. Can I Do These exercises whiöe pregnancy? I can't Pull my bellybutton inside
Yes, these exercises are generally safe during pregnancy. Be sure to listen to your body. Sacroiliac joint issues are also common during pregnancy and the exercises in this video could aggravate the sacroiliac joint. I suggest keeping the movements gentle and balanced left and right side.
@@MovementFunction
Thanks
Saya tertarik dengan video ini tapi sayang saya tak mengerti bahasa inggris😢
OH hi...I'm in absolute agony with it ! I try to keep active but walking causes me to almost pass out ! It is serious agony! I have had injections...I try heat, cold treatment and even a massage machine ! It stops me in my tracks ! Soul destroying agony !
Did the exercises help?
Can i put ben gay on it?
Nothing works
Did the exercises help?
what good can come from a 5 second stretch? nothing. and why the repetition? better one stretch 2-3 minutes so the corresponding structures can get stretched and loose properly! i was tought this kind of stretching (coupe secs here than there) in my youth but it makes no sense as studies show that fibres and co need at least 30 seconds to let go and expand more permanent
These movements are not meant to be stretches, they are meant to mobilize the nerve tissue to free it up from compression points. As mentioned in the video, nerves do not respond well to stretching, which is why the mobilizations are short duration with repetition. Holding these movements for 2-3 minutes would be a good muscle and soft tissue stretch, yes, and would likely irritate the nerve and make this condition worse. This video is focused specifically on meralgia paresthetica, which is a nerve compression condition.
I fully agree! I had this issue and was stretching my thighs and it got way worse
This is absolute he🏒🏒. Will walking or using an exercise bike hurt? Or help?
I would expect walking to help and using an exercise bike not to help and possibly make it worse. I also would expect swimming to help.. Saline/salt water pool would be best, but not available in all areas.