Hip Flexor Strain VS Hip Impingement |
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- Опубліковано 30 вер 2024
- In this episode, Dr. Aaron Horschig shows you how to differentiate between two common anterior hip injuries: a hip flexor strain and a hip impingement. He then shows you the first steps to fixing both!
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Dr. Aaron Horschig is the founder of SquatUniversity.com. A physical therapist, coach, speaker, and author of 'The Squat Bible', Dr. Horschig works with such athletes as international soccer players, MLB and NFL athletes, national-level Olympic weightlifters, and youth athletes.
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80% of my training has become rehab. Thank you for all this free info 🙏
That’s literally where I am rn, fixing my whole body before going back to lifting weight
Same here. Most of the time is going to rehab. Other's are making fun of these but I don't know how to handle them.
Right? Rehab has turned into my best lift
I might cry. I’ve been doing hip flexor stretches for 3 months trying to relieve the pain with no success. I tried the first hip impingement exercise with the band one time and did a deep squat with no pain for the first time since last year. Thank you so much!!!
Same!! The pain has become so annoying. Tried everything & nothing worked. Finally some relief 🥹
i cried 2, because it didn't work at all god damnit
This video literally saves me from a lot of pain that I’ve been enduring for weeks. Thank you so so much
how much time take from u?
That hip airplane exercise has helped me significantly. Thank you for the knowledge 💪💯🤙🤙🤙
This was amazing. Went according to the symptoms he stated (impingement) and went through the treatment, worked great for me, no more hip pain. Thanks!
Glad to help!
How long did you do the exercises and how frequent?
what if i have both symtoms, hip hurts when stretched and hip hurts at bottom of deep squat
then you may have both
Man I’ve been trying to figure out my hip for months, I may have both of these symptoms at this point- but I will try these. You really know your stuff, thank you for the work
Gavin Masterson hope these tips can help! I’ve got longer blog posts on each topic linked in the video description as well
@@SquatUniversity any advice on hip labral tear
@@plaziesmith9348 No real strong tie between issues and having tear. Tear doesn't indicate any issues. It is very common to have a tear and have no issues. The source of one's pain/immobility is usually elsewhere. Hip labral surgery is a farce. So much is still uncertain in the science of hip structures.
At this point, I don't put any stock in labral tears. The 'hips' are the center of your movement and are affected and vice versa by so many different parts of the body. Pain free movements that build and lengthen the muscles that cobtribute the most to strong, mobile hips is your best course of action.
Fuck pain killers and steroid shots, fuck surgery.
You can do this. Study, experiment, PAIN FREE MOVEMENT.
@@smug3311 thanks for reply and advice had this for seven years don't want surgery I will try this thanks .
I been having this problem for 3 years now
3:15 Hip Impingement
Been having hip pain for months and always though it was a hip flexor strain and finally now realised it was hip impingement. Did these exercises for 2 days and already has made a huge difference in my hip pain! Thank you so much!
i have no pain when i'm in deep squat position, but it hurts in front of my hips when i get out of the hole. I also did those tests to see if it's hip flexor strain, but tests showed zero pain. I've had this almost 2 years and i can't squat because of it. No pain when squatting down, no pain when in hole, but on the way up it hurts. I have good hip mobility, i can easily do a deep squat
ollvi try this test: squatuniversity.com/2017/05/18/the-single-leg-bridge-test/. If it’s not glutes working hard on each side - that may be your sign.
Same with me both tests and the test below not representing my condition but ı cant stand or walk for 10 minutes without pain. My mrı and xray supports fai but doctor said both left and right sides are same. Left is dead right is good. It happened on a deadlift day. Suffering 2 years now.
Same here man
ollvi Hi did you manage to solve it?, I’m having the same exact problem and honestly I don’t know what to do at this point, nothing hurts until I get out of the hole
ollvi same problem its driving me crazy
I’ve been dealing with this for years. Even before i stopped playing football i could never run full speed because of the hip impingement. Just tried this and i already feel way better. You just saved my life. Thank you so much.
Ive watched tons of videos on this issue, this one is straight forward comprehensive. I will start these exercises.
Right?! He is so knowledgeable and thorough! That’s like exactly why anyone looks for anything like this on UA-cam. Well done to this guy!
Omg. You are good. I don’t detect editing cuts, that means you know what you are talking and you have good speech skills.
You shouldn’t expect less from a physical therapist.
ritchiereech thank you! It’s taken me a little practice over the years ... I’m glad you liked the video!
Good content man love it, doesn’t change that we’re being taught by the most articulate Stifler clone ever
Love it 🤣🤣🤣
My strain is a mystery. I get a strain feeling in inner thigh groin when I raise my knee. If I try stretch inner groin I get a pain in glute sharp pinch
I have this too. Suddenly happened when I was kicking heavy snow with my feet. I can't lift my one leg weakness and pain deep in my front hip
Hey Dr. Aaron, you are a goddamn wizard. I've had hip issues for a little less than 2 months now and couldn't body-weight squat without my entire back collapsing forward and pain on the side of my hips. After watching this, I'm pretty sure it's an impingement, but am still not certain. Anyway, I did that bend forward, rotate exercise and instantly felt a ton better. Thank you so much, seriously.
Hi, Somebody put me on to you, I've been searching for months and just got so confused. My doctor sent me for an xray which showed bilateral hip impingement. My doc sent me to a lovely physiotherapist. After giving me some exercises, this was last August, these exercises worked really well. Then early this year I had covid and this put me behind with my physio. So I ended up back to square one and back in pain. This info and exercises look great. I will be trying these. Thank you so much for the free info 😊
Finally I found clarity in an online video for the two differences between impingement and hip flexor strain. 👍👍
Is it normal to have poor balance the first time i try the tipping bird?
Developed hip impingement from being sat down for too long whilst studying between workouts. This exercise has relieved it so much. Amazing content, thank you
Hey there. I developed the same thing when started college, before that was super active all day long and then just went through sitting all day to practicing judo between workouts. I ended up doing 2 FAI surgeries in both hips and one hip feels like the pain is exactly the same as it was. How long did it take you for the pain to go away with those exercises? Thanks a lot!
You should do a collab with Martins Licis. He always shouts you out regarding how good you are at what you do so it would be cool to see a session with you shadowing his squat training and giving him advice etc, or just a joint session. Would benefit both of you I reckon :)
yusufonepiece I’ve actually been talking with him about doing some in the future!
I stopped doing muay thai because it got to the point where whenever I'd throw a round kick from the waist up, it literally would feel like the head of my femur was GRINDING up against my pelvis and the pain made it feel like it was on fire. I have no idea if that's impingement or what. I also notice that if I were to try throwing a side kick (like they do in Karate), I'd also get the same pain.
Does that sound like hip impingement and if so, what kind do you think it is?
Whenever I do a single leg squat, my right ball and socket hip joint feels a little pop or it shifting. Same when I try to open the bridge. Any suggestions?
Dude I think you just saved me from a lifetime of hip pain
Thanks to this I’ve realized I have both! The flexor strain got better with soft tissue work/rest but the impingement continues to bother. Time to do those exercises
When I stand tall or lie on my back, I feel a slight pain in my low back, until I extend my low back or tighten or stretch the low back muscles and then hear a pop and short time relief .. and again the cycle.
I have no pain making any movement as my therapist found.
But the extreme pain when standing on a moving train or bus.
My low back is always tend to the anterior pelvic tilt position.
I don't feel any pain when running, lifting, sitting or exercising.
Simple, clear and effective. I've struggled with right hip pain for a long time; your method helped me identify it's a strain (likely from trying splits). Would you be able to suggest a couple of other exercises after the isometric phase? Would you say that I can continue with deep cossack squats and single-leg frog holds?
What if the labrum is torn ,causing the impingement....whould these stretches still be worth it in your opinion? Or just do the surgery and move on??
T4rTrail id recommend seeing a physical therapist at that time as it may require a more specific approach to stabilizing the joint as well to meet your individual needs
@@SquatUniversity thanks for the reply💪
I definitely have symptoms of both on my left side. I can't stand this pain anymore! Is it possible to have both? I will definitely try these. Thank you!
did you fix it
I think you just helped me figure out my hip pain that I've been dealing with off and on for years and years. It's a huge relief to finally understand what's wrong and how I can fix it. Words cannot express enough how thankful I am. Thank you so much for the work you do!
Dang good help man! It was a muscular hip flexor strain for me and I know well why it happened to me in the first place lol. I just didn't know what my injury is called that's why I don't know what I should do. You end up getting in my for you page in youtube. So blessed. Thanks brother
Was running around with lower back pain since month!- physiotherapist told me he can't help me!
You fixed it! THX!!!!!!!!
me too
1:56 bold of you to assume I have friends
I tore my hip flexor back when i was very young playing comp soccer, never been the same but this help a lot, thank you.
That sounds painful
I think I have the impingement from skateboarding empty pools in the early 80s. One foot came off my board and I did the splits. Walked with a limp for days then I was fine but ever since I kind of felt something there. Now at age 59 I definitely have the flexor strain from skateboarding too often. Covid has kept me out of the gym and on the seawall skateboarding 5 days a week. That's too much and I need the cross-training of a gym. Been in the gym for 8 days and am feeling better but I am not completely healed yet. I am incorporating the isometrics with those bands. For anyone, interested Walmart sells those bands for about $7. It's a great exercise. Thanks
Hey Aaron, sorry if it's a stupid question but how could I injure my hip flexor by squatting if its relaxing into the squat? I'm almost certain my hip flexor is injured as opposed to an impingement, but it came from squatting.
Shit I nearly fell over doing the aeroplane stretch. Bloody good video. 🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🍺🍺🍺🍺👌👌👌👌👌
Thank you for making this video. I have been trying to figure out if my pain is a hip flexor, hip impingement, or groin issue. I suspected hip flexor, and the test you demonstrated confirmed it as I felt pain unlike with the groin and hip impingement tests. I’m gonna try the treatment you showed. Crossing my fingers that this works and hopefully, I can do butterfly stretches again with no pain.
Update: I tried the band thing, and oh wow! I was only on the second rep and immediately, I already felt the pain lessened when I do butterfly stretch. I will keep doing this exercise and see when the pain will be completely gone. Bless you for sharing your knowledge!
Man I owe u I was just on the floor in my gym because it hurt to much to stand up now I’m back and ready to go Thxs
Hi Aaron, great video! With banded joint mobilisation, what strength band so I need (i.e. light, medium, heavy) for it to be effective? thank you!!
Jomer good question - everyone will be slightly different but usually the heavier the better because the hip capsule is really thick and strong. Go for one around one that is 2-4 inches wide too
Wow how this is free to watch is insane. Thank you so much. My goal in the gym is to have a body builder mindset.
There’s is not much talk on muscle imbalances. Short term stretching for alleviation and foam rolling is just masking a deeper issue. Which we see all the time and I’m guilty of myself.
Did the test in this video, I knew I had a hip impingement but couldn’t really confirm it till this video.
I'm so glad you liked the video! Hope the tips here could help!
@@SquatUniversity hi could you please make a video with regards to thoracic outlet syndrome
Man i have the same issue... How is your hip going?
@@harshvardhansingh7704 a lot better I’m conscious of my hip alignment when doing exercises like squats.
Aaron your videos are always worth waiting for. Thank you.
Abrare Elahi thank you! Are you okay with the 1x a week videos here? That’s what I’m going to try and shoot for
It would have been better if it was in Hindi😍😁
Hello, I have a question about my hip pain. Here is my situation:
I am a very flexible person and I have a good squat form as well as strenght ( I can perform 100 bodyweight deep squats in a row, with good form ).
However, about a month ago, I was casually squatting and, accidentally I did a “bounce” rep and I hurted my hip.
Now, the front of my hip feels very uncomfortable ( I did a test and I feel pain when I do external rotation and when I perform deep squats ). It is not a horrible pain because I still do parallel squats and lunges without pain.
What exercises should I do in order to get back to the ass to grass squats pain free? Note that I only have the floor as my equipment, so no resistance bands, foam rollers, tennis balls or any other recovery tool. It is just me and the floor. Can you help me?
Hey, faced something similar recently and the pain has been there for months now. Anything that helped you?
Thanks Aaron for the video. How often would you recommend doing these exercises? And once the pain is gone do we need to continue with the exercises? Thanks
chelsea fc you’re welcome! And I would say everyday until the pain is gone and then maybe 1-2x a week for a while after to just ensure you’re decreasing the risk of it coming back. From then out it’s just a tool in the toolbox you can take out now that you know what it’s for!
wow. that band pulling out the femur from the capsule and labrum really works .feels like your losing your leg from the band tightness but improves a lot afterwards. 🎉👍where were you dr😂
@squatUniversity I had a left meniscus tear several years ago secondary to a deep half pigeon stretch and had it scoped. Several weeks ago I got back on the squat rack and felt a pop after several progressively heavy sets(only to 235). Note, I had been squatting twice a week with a trainer without issue prior to "getting back on the rack" after several months of taking a break. I feel better now but a friend said I might have just broke open some scar tissue. No swelling, just stiffness at times. I'm afraid to get back on the squat rack. I want to lift but how can i know I'm not setting myself up for failure?! Thanks Dr. Aaron!
I can't lift my knee fully, it hurts, I already had hip impingement, but today morning overstretched my hip flexor in a football match, knew then and there I was screwed, fml
Omg thank you so much i had hip pian and tried so many thing and they didnt hep but when i started ur exercise it helped immediately thanks thanks thanks🤗🤗👍👍
I landed on my right leg wrong today while playing badminton at a friends birthday party. I never realized it was hurt or in pain till I lifted my leg to get out of the shower later that night. I tried the muscle strain test and instantly had sharp pain that evolved into tears. Best of luck with anyone having trouble with health!
Great video 😊 May I request a video about some ankle ligament pain/uncomfortableness after heavy low bar squats. Thank You!
PaigeYes Lee thank you! And I’ll see what I can put together!
Squat University Thank You Very Much!
Doc you are amazing! Only recently found out about your channel and it has given me so much hope! Just a quick question, do these exercises work well with weak hip muscles? I don't often exercise especially my lower body and I'm also experiencing hip impingement or imbalance. Sitting by the desk all day has given me right hip pain and lower back pain. Really wish I can solve my problems by following along your instruction. Thanks again!!
Outstanding instruction! Interestingly, placing my hip into extension or adding resistance felt good to my hip. The internal rotation felt nice also. Apparently, I caused an anterior hip impingement by pushing through a high volume Burpee routine... This video is a lifesaver. The UA-cam shorts brought me back to this channel.
Love all your videos very helpfully, thank you so much to share it :)
Evy Gabryel thank you so much!!
This is an awesome video. My impingement only happens during load. I can air squat or stay low with weight all day. Going to keep doing these and adjust my form.
05on20s hope these can help!
same happens to me, only when loading, so it is an impingement ? but mine doesnt hurt while deep squatting, i though it was a hip flexor strain because of that
Can you make a video on grade 1 & 2 AC joint injuries ? How to recover faster and rehab exercises?
Jeremy Samuel I’ll see what I can put together! Thanks for the suggestion
Heyyy i'm subscriber of yours :)
I would like to ask you a question
When i lift my right leg down during the leg raises excerise i can hear a small pop inside at my lower back area
Is not normal?
Can it be fixable for good?
The hip airplane exercise was the cause of my hip pain in the first place.
really helpful thank you i´ve been dealing with this for about a year now and it always hindered my squat
Thank you, you literally have a video for every single one of my problems and I’m ticking them off one by one.
Top channel ❤
I tried the golf ball for the hip flexor strain and it relieved so much of the pain and discomfort. Thanks so much. Please continue creating amazing content.
I think i have a fai impigement, my pyshio says there has to be made a photo.
I was come to me by having lifting heavy bags in 2020.
I went to the pyshio in 2020 en 2021.
Can it be cured by exercise of by an operation?
Do you think a lack of dorsiflexion could cause hip impingement?
Chris Glesner yes it could. If the ankles are stiff, the chest would have to incline sooner during the descent of a squat leading to an earlier closure of the hip joint - good thought process
What if I have both pain when contracting and when deep squatting ? 😐
Erick Monroy do both treatments
Tommy Vercety Same
Very helpful! Have a powerlifting comp in July and was afraid because of a hip infringement in my left leg. Thank you!
Been struggling with pain for 2 years, trying squats every few months to see if it's better. I can "feel" something when at deepest, but my pain really occurs AFTER the set, when stretching (basically standing straight up) the flexor. However, painfree when trying to test for Hip Flexor Strain. Any ideas? Only happens on squats. I can do any machine legpress without pain.
No one can say over the Internet. Go to to the doctor and get some scans (MRI/ xray) done before it’s screwed up
Could you please do a video on externally rotated feet? I'm having those and I'm unable to detect the root cause of it and there's not much on the internet for those either.
Dr thanks, i had right side at the back pain last Friday two days ago when i was doing squat exercise it is very painful and cant bend my back what will you advise. Please
I have pain in both hips (more so my left hip though) on the tests you showed for hip flexor strain, but also with the deep squat. Could I have both Hip Flexor Strain and Hip Impingement? Pelvis X-ray recently showed bilateral osteoarthritis and avascular necrosis in hip joints. Having MRI this week.
I like the videos before I watch them _ I have not been wrong yet !
You sir are a godsend. Thank you for helping me figure out I have a hip impingement and how to fix it.
@Squat University This is a good video but I'm still not 100% sure of what's wrong all is I know I tried Hip thrusts on a smith machine(probably not performed well) 3/4 weeks and my right hip hasn't been the same since smh, I'm guessing it's a hip impingment according to the video, but isn't impingement structurural?
I was searching for this very subject and this was one of the videos that came up! My hip flexor hurts just standing…lol. I have laid off of squating and lunges, but I’m used to being active and I need to get back to moving, because I know the body wants to naturally build scar tissue. My question is regarding cardio! Would it be better for me to use a recumbent bike or walk flat on a treadmill? Your advice would be much appreciated!
Amazing video, crystal clear and spefic!!
Can I make a question?? I have a CAM impingement, I don't feel pain if I do a full deep squat but i feel pain in the groin with the thomas's test.
Any ideas?
I definitely have a hip impingement right now!! THANK YOU SO MUCH FOR THIS VIDEO!!
Awesome information as usual Dr!! Would love more hip videos on Glute medius problems. I had a Femora plasty for FAI. I have been working through tight hip flexors and pain in the glutes. No radiating or shooting pain to the foot but can definitely lock up the lower back and tight hamstring
So I have an issue where I hear a loud piping noise when I do workouts lying on my back, for example, if I’m doing butterfly kick, I’ll hear a loud popping noise from my right hip. Do you have any videos concerning that issue? I’ll also hear/feel it if I’m doing mountain climbers.
Thanks so much. Played sports fo3 years and have had so many issues with the hip flexors and a lot of fatigue in that area. Abs have been strong, but the groin area has been a constant problem when performing explosive movements, sprints, football, basketball. Thank you, this helps a lot.
Can you get a hip flexor strain FROM a hip impingement? In hindsight, I had a hip impingement happening for a couple of months, and then bam felt it strain. The pain wasn't very bad but was persistent, trained what I could painless, just gone back to heavy low loaded squats and first set felt it ping again.
Hearing twist you shared on hip flexor strain and:or impingement helped me a lot! However, I already have an appt today with an orthopedic doc since I’ve had this pain for a month now😑I’ll see what he says?? Thanks again!!
Didn't your Thomas test show shortened hip flexors? Shouldnt your hanging leg shin be vertical? I know this wasn't the point but still I would expect you to be very flexible since you are talking about it.
The bird movement for hip improve my sciatic nerve piriformis. I could never get rid of sciatica completely until I started doing birdys exercises. Stretching can relieve bad sciatica but unless you strengthen I’ve found sciatica discomfort will always linger slightly
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So we shouldn’t stretch a strained hip flexor!?!?
you telling me all these hip flexor strain stretching videos are a scam!?”?
I though im the only one have this pain,My head thinking too much i though i have serious sickness.I will definitely try this Exercise thankyou❤
Feels more like a hip impingement for me, but the pain isn't at the bottom of the squash, more like around halfway, around 90 degrees.
Can I simply have a WEAK left hip? For example when you were showing your leg up and then turned it, I could do that with my left hip, but I had to hold on to something for balance when I tried to do that with my right leg. Both the stretches you demonstrated caused a slight discomfort, but not painful.
Thanks, my pain comes when I try to walk like in the first moment but not when I squat, when I squat I feel it move but not pain. The pain comes after I squat heavy.
FINALLY figured it out!! Thank you sooo much!
I notice, when I squat, that the bar is a little uneven on my traps, and my elbow position is a bit uneven too. One trap is slightly bigger than the other. However, I try to make sure the bar rests evenly. Once I unrack, though, it shifts a little. Should I consider a different bar placement and/or working on mobility of my shoulder, including external rotation?
Robert Rivera good question. Check out this blog - it will have a number of tests and screens that can help you uncover why there’s an imbalance: squatuniversity.com/2018/08/04/how-to-screen-your-shoulder-pain/
The glute med. It's ALWAYS the glute med. Bro causes more trouble than Team Rocket
I hear a sound from my hip flexor when I extend my leg, and I also have pain in hip flexor, testicle and back pain. Please suggest me something
I get discomfort in the front of the left hip during the Thomas test. I also get some discomfort in the same area when coming out of a deep squat. It also seems to spasm a bit - go supper tight and then relaxes after a couple of steps. The area I feel this is right at the top of the rectus femoris in the very top of the thigh just under the crease at the groin. My psoas is super tight as well on a periodic basis. Also ITB discomfort at the outside of left knee. What should I try to tackle first? I think I pulled something about a year ago doing a couch stretch.
For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. John 3:16
Absolutely insane. I had a hip impingement that I was battling for months and this instantly fixed it.
Dude is a wizard
I have pain in my right groin (hip area) and it also often makes a clicking sound while doing leg raises.
All the exercises suggested for snapping hip syndrome are exactly opposite to what was suggested for hip flexor strain in this video.
I have been doing hip flexor stretches for 10 days now and i feel a little more irritation. Could it be that it is hip flexor strain instead of a snapping hip syndrome? How can i differentiate between the two?
At year 12 of hip injury had some great excecises help but nothing long lasting that's on me I think. But these will be good to add
For example, trimming your toes nails. One side is great, other side, reaching the toes to trim them is very painful. Then it seems to trigger a muscle spasm as well on the very same painful side. Is this a good description of a hip impingement? I also feel pain with the lay on the table, leg dropping check as well as tying my shoe impingement pain in the deep kneeling position. Feels as if I have both hip flexor pain as well as impingement pain at the same time.
I think that a I’ve both problems 😞. I should I do all exercises? It’s has been a lot of months of pain, only if I stop training the symptoms go away
I do the airplane thing on the boss ball with 60 lb kettle bells. I figured that movement would be affective because of the way the glute min an med run that way. Didn’t know I was on to something lmao