Ultimate Hip Flexor Guide Discomfort, Stretching, and Exercises

 

Best Exercises For Hip Flexor Pain From a Physical Therapist

Video taken from the channel: Tone and Tighten


 

Hip Flexor Stretches

Video taken from the channel: OcraMed Health


 

Ultimate Hip Flexor (Psoas) Stretches x3 Standing, Kneeling, or Lying

Video taken from the channel: Bob & Brad


 

Hip Flexor Stretches & Exercises Ask Doctor Jo

Video taken from the channel: AskDoctorJo


 

7 Best Hip Flexor Stretches to Decrease Pain & For People Who Sit All Day.

Video taken from the channel: Bob & Brad


 

Ultimate hip flexor and quad stretch for back pain and hip pain

Video taken from the channel: Upright Health


 

Stop Stretching Your Hip Flexors! (HERE’S WHY)

Video taken from the channel: ATHLEAN-X™


Side Lying Quad and Hip Flexor Stretch. Laying on one side, position the lower leg at a 90-degree angle. Place your bottom arm either behind your head or in front of you.

Grab your top leg with your top arm on your back-side. While contracting the stretched leg’s glute, pull until you feel a stretch in the hip flexors and quads of the top leg. Hip flexor stretch Get into a lunge on the ground. To do this, put your left knee on the floor, your right leg bent out in front of you at a 90-degree angle, and your right foot flat. Hip Flexor Pain: The Ultimate Guide to Fix Tight Hip Flexors and Cure Tight Hips Life! (hip flexors, hip pain, hip flexor stretches, hip flexor, hip pain relief, hip joint pain, hips) Kindle edition by Talbott, Sherry.

Download it once and read it on your Kindle device, PC, phones or tablets. Use features like bookmarks, note taking and highlighting while reading Hip Flexor Pain. The best exercises for hip flexor pain are really more geared towards getting the muscles you want to work engaged: A basic bodyweight glute bridge is one of Lefkowith’s favorites.

Want to try it?When Hip Tendonitis Is A Pain The iliopsoas muscle flexes your hip, bends your trunk towards your thigh and rotates your thigh bone. It’s made up of two muscles the psoas and iliacus. Hip flexor stretch– Stand in a lunge position with affected leg behind. Tighten in your tummy and lean forwards so that you get a stretch at the front of your hip.

Hold for 15-20 seconds and repeat 3-5 times Standing groin Stretch 1– Stand. Hip Pain During Squats: The Ultimate Guide; How to Overcome Shoulder Pain During the Bench Press; Hip Flexor Strengthening Exercises. The supine hip flexor march is a great exercise to strengthen the hip flexors.

You may notice that the affected leg (the one that hurts during squats) may be significantly more difficult than your other leg. Maybe you’ve tried going for a walk and doing stretches after class, but those probably haven’t helped ease the ache very much. That’s because the problem isn’t actually in your hip flexors—it’s in your glutes, says Allison Heffron, D.C., a chiropractor at rehabilitation clinic Physio Logic in Brooklyn, New York. And you don’t need to stretch, you need to. Give your hip flexors a good stretch.

Kneel on the floor with hands on hips. Place right foot on the floor in front of you, leg bent at a 90-degree angle. Sample Quad and Hip Flexor Stretches Slowly move into the stretch position until you feel a tension of about 7 out of 10. If you feel pain or discomfort you’ve pushed the stretch too far; back out of the stretch immediately.

Hold the stretch position for 20 to 30 seconds while relaxing and breathing deeply.

List of related literature:

The therapy program should focus on piriformis stretching, either in the FAIR (flexion, adduction, and internal rotation) position or having the patient lying supine with the hip flexed greater than 90°, in

“Essentials of Interventional Cancer Pain Management” by Amitabh Gulati, Vinay Puttanniah, Brian M. Bruel, William S. Rosenberg, Joseph C. Hung
from Essentials of Interventional Cancer Pain Management
by Amitabh Gulati, Vinay Puttanniah, et. al.
Springer International Publishing, 2018

Stretching techniques for the hip joint flexor muscles (i.e., iliopsoas, rectus femoris, and tensor fasciae latae) may be used.

“Physical Rehabilitation of the Injured Athlete E-Book” by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
from Physical Rehabilitation of the Injured Athlete E-Book
by James R. Andrews, Gary L. Harrelson, Kevin E. Wilk
Elsevier Health Sciences, 2011

Wraps Both the hip flexor wrap and the hip adductor wrap begin at the proximal end of the thigh (Figure 15-10).

“Athletic Training and Sports Medicine” by Robert C. Schenck, Ronnie P. Barnes, American Academy of Orthopaedic Surgeons, American Association of Orthopaedic Surgeons, Robert S. Behnke
from Athletic Training and Sports Medicine
by Robert C. Schenck, Ronnie P. Barnes, et. al.
American Academy of Orthopaedic Surgeons, 1999

For an even better hip flexor stretch, lock the elbow of the arm that is on the same side of your body as the foot that is on the ground and hold the arm straight up over your head as you press your pelvis toward your heel.

“ChiWalking: Fitness Walking for Lifelong Health and Energy” by Danny Dreyer, Katherine Dreyer
from ChiWalking: Fitness Walking for Lifelong Health and Energy
by Danny Dreyer, Katherine Dreyer
Atria Books, 2009

This phase continues until the following criteria are met: (1) average pain level <2/10, (2) ROM of flexion >120° and adduction and internal rotation 80% of the uninvolved side, and (3) strength >3+/5 with hip abduction and extension.

“Hip Joint Restoration: Worldwide Advances in Arthroscopy, Arthroplasty, Osteotomy and Joint Preservation Surgery” by Joseph C. McCarthy, Philip C. Noble, Richard N. Villar
from Hip Joint Restoration: Worldwide Advances in Arthroscopy, Arthroplasty, Osteotomy and Joint Preservation Surgery
by Joseph C. McCarthy, Philip C. Noble, Richard N. Villar
Springer New York, 2016

Physical therapy should address the stretching of the hip flexors and external rotators and also the strengthening of these muscles and the adductors and internal rotators of the hip.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Soft tissue mobilization or trigger point therapy for the iliopsoas followed by stretching56 can help maintain hip flexor flexibility57 and can be performed in the prone position or with the patient lying prone with the sound foot on the floor to help maintain or increase hip range (Fig. 27.10).

“Orthotics and Prosthetics in Rehabilitation E-Book” by Kevin C Chui, Milagros Jorge, Sheng-Che Yen, Michelle M. Lusardi
from Orthotics and Prosthetics in Rehabilitation E-Book
by Kevin C Chui, Milagros Jorge, et. al.
Elsevier Health Sciences, 2019

First, range of motion (ROM) at the hip can influence low back posture and mechanics.Tight hip flexors are a frequent finding in persons with low back pain, and the resolution of the hip flexor tightness is associated with reduced symptoms in the low back.

“Orthopedic Rehabilitation Clinical Advisor E-Book” by Derrick Sueki, Jacklyn Brechter
from Orthopedic Rehabilitation Clinical Advisor E-Book
by Derrick Sueki, Jacklyn Brechter
Elsevier Health Sciences, 2009

Intra-articular hip disorders that present with lateral hip pain include labral disorders, hip deformity, and osteoarthritis.26-29 Extra-articular sources include referral pain from the SIJ and loading, as well as muscle length and strength disorders at the lateral hip crossing and insertion sites.

“Surgery of the Hip E-Book” by Daniel J. Berry, Jay Lieberman
from Surgery of the Hip E-Book
by Daniel J. Berry, Jay Lieberman
Elsevier Health Sciences, 2012

Three principal stretching methods for the quadriceps are (1) bringing the heel(s) to the buttocks without hip extension; (2) bringing the heel(s) to the buttocks with hip extension; and (3) hip extension with the legs relatively straight (see exercises 119 and 135 in Sport Stretch).

“Science of Flexibility” by Michael J. Alter
from Science of Flexibility
by Michael J. Alter
Human Kinetics, 2004

Alexia Lewis RD

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33 comments

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  • I have undergone core-decompression 5 years ago after AVN in femoral head, can I have these exercises to strengthen my Flexor muscles??

  • The second I enlisted in the army I leave in a month and my hip flexors start hurting no back pain though so annoying I stop my running just in pain and weakness

  • Searching home workout guide in youtube is funny…when we started to follow some video, another video pop ups just to tell us what we’ve already done was wrong and danger…..����������

  • Jeff, If you find that you have a weakness on one side how often would you do the leg lift above 90 degrees? Daily? How many reps and sets? Thanks!

  • LOL! Definitely. Well I hope you feel better soon! Stretching your IT band might also help stretch your “hip area” if you want to check that out. Good luck!!

  • What if 1st ans 2nd one is easy to perform but tight flexors are in pain and lower back too. Now I don’t understand is it weak or not ��?

  • Thank you, it’s so helpful to know as many hip exercises as possible to help reduce the aching in a bad hip. My physio was insistant on doing squats and seat-to-standing as well which really helps over time to build up glute strength for anyone with bad hip/hips.

  • Thanks for this video. I watched one that suggested I stretch my hip flexors but then saw your video and found out I just have weak hips. Now i know how to get those babys worked out without damaging them. Thanks again ✌��

  • Thanks for the video. I was somewhat aware of it, but this video and taking the test confirmed that I have one tight hip flexor and one weak one. I can relate to much of your overall program as I taught and coached gymnastics. Still today, many people comment on my flexibility, but I’m finding that I was flexible in some joints and tight in others and had mixed strength in my muscles. I wish I’d come across your program when I was younger. I was blaming much of my problem on spinal stenosis and the scoliosis that was created when they did surgery for it 20 years ago. While I’m sure the spinal stenosis & scoliosis are part of the problem, I think that by working on stretching my tight side hip flexors and strengthening my weak side flexors, I may be able to stand straighter. I’ve been working with a trainer & have pretty good overall strength, but it’s easy to miss something that could help. When I walk for exercise, I’ve been using walking poles, which help me walk straighter and faster without pain.

    I also love some of your basic skills program using animal movement, which I have used with children when teaching movement type gymnastics for elementary physical education. Since I’m retired and no longer teaching the classes, I had quit doing some of them, but have started again as I think they can be helpful for general movement, even for us old people. I know this isn’t the place for a recommendation for your programing, but I would like to see something offered for older people, which may be similar to your other programs, but with modifications. I just make up my own modifications, but some would watch the programs and decide they couldn’t do it. For example, the animal moves might be done by putting one’s hands on something that is elevated so they don’t have to reach all the way to the floor.(a block or bench) I think these moves could be very helpful to older people with modifications. I realize that you got more of a comment than you asked for, but thought you might be interested.

  • Whenever I rotate my hips 90 degrees outwards (left/right sides), it tends to pop and before it happens I feel a horrible stretch but according to your video my hip needs strengthening since I somewhat struggle lifting my knee up 10 times. So would it really be that my muscles need strengthening even though I felt them popping as they pass through my bone?

  • I can get through both tests with no problem but i have ATP. In the first test i can bent my knee up to 80 degrees but there’s a slight tightness (is it normal?). In the second test i can hold my legs up to one minute without feeling cramps at all. I’m terribly confused about what exercise i should do, i don’t want to injure myself but i need to exercise everyday:(

  • I thought i had tight hip flexors after I had pain in the hip area for a few months but After stretches the problem is still consistent.. I’ve had pain on and off for a year and 3 months.. starting to thinks its a hip labral tear?

  • Hi doctor jo, I’ve watched a lot of the videos you’ve posted around hip flexors, IT band, quad, and knee pain. I seem to be having a combination of pain resulting from these different areas and I’m having a little trouble determining which to focus on. Maybe I target all three since they seemed tied together. When I do squats with just my body weight, I feel a discomfort at the top of my knee near where the quad connects. When I do situps with my feet locked in under a weight or even with just my heels planted into the ground, ill often feel a sharp alarming pull in my quad/hip flexors which usually signals a stop or rest for me. Last, my hip feels tight, particularly on the outside which seems to be IT band area. When I do the “4” stretch when lying on my back I feel a very deep and soothing stretch. The hip flexor stretch you recommend that’s like a lounge when down on one knee feels good and usually stretching my quad feels good. These stretches seem to best target these areas but was wondering if there’s something deeper similar to the “4” strech you have mentioned or any feedback you could provide may be helpful. I don’t usually feel pain unless I’m working out like in examples provided above so normal every day walking is not a problem.

  • So helpful! I was stretching when in fact I should have been strengthening!!
    Hopefully the pain will now go away and I can run again ��‍♀️

  • When I lift my left leg I feel a lot of effort from my right glute. I feel like I’m compensating but I haven’t been able to narrow down if its glutes, hip flexors or abs

  • Thank you. Helpful to find out my hip flexors are weak. After walking 12 miles the other day I had lower back ache and aching hips, also the same when sitting in the car for a long time. So I’m going to do your exercises to help. Thank you.

  • I’m half way through and I just want to say, this is the best muscle and tendon information I’ve ever seen on the internet. This is outstanding information, and presented better than anyone ever has.

  • When I do this, and allot of ab exercises where my legs are straight something pops in my hips with no pain, but it makes it hard to control the motion of my legs especially when I’m hanging.

  • You are awesome bro….
    Thanks for doing this.
    I think i got both!!! One side need stretching and the other need to be tighten..
    Any ideas?? The heavy side effects my shoulder duo to the extra wight

  • Can anyone help me? I was able to keep my leg suspended above 90 degrees for 15 seconds and I was also able to pull my knee up and keep the other leg flat against the bench but when I do sit-ups my lower back hurts at 10 sit-ups

  • I went to a message therapist today who jammed his fingers into my abs to stretch my psoas while I had my leg hanging off the bed. Wow that was painful! Great video. He recommended some foam stretching balls like the foam roller. Are those things any good?

  • Yes! The hip flexors help pull your hips forward. This is very important in sprinting. You might want to look into agility training if you want to increase your speed. Good luck!!

  • It’s one of my favourite parts to stretch, I love stretching my hips in general. Probably because they’re quite tight so I get a lot of pain relief. Thank you Bob and Brad �� �� �� ��

  • these are great I modify the standing by leaning on furniture that I have close on both sides of me, takes stress off my knees. and I do a stretch by laying on my side, bed or floor, grab my calf, ankle, sock, pulling my thigh and calf back & at same time, aiming for say 90 degree angle for calf-thigh position. geez that was hard to explain lol but hope it helps.

  • I’m a gymnast and my hips get very sore easily and I’m only 15 and Idk what I did to them but I stretch every day and do splits every day but I googled it since I’m obviously i’m out of gymnastics atm with corona and I can’t ask my coaches and I read this article that said that doing splits every day is actually bad for the hips and can put a lot of unnecessary pressure on them so I think that night be the problem. I also do a workout every day or go on a 5k walk in the park so Idk if that would make them worse as well but I’m gonna try these stretches now. Thanks, lots of love from Dublin, Ireland ������

  • Thank you so much. I am a high endurance athlete and I am so grateful for the stretch advice. It is literally helping me this second that I watched and followed the stretch. Seriously. Thank you

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  • Were your hip flexors tight or were they weak? I’m curious to see which is more prevalent! Leave me a comment below and thanks for watching on Tone and Tighten!

  • Going to look through more of your videos. I tried this standing and one leg I could stand on and the other I could not! I know I have an issue I just have to figure out what it is.

  • I sure would like to see more. First time I see something that I feel is accurate and WELL EXPLAINED. My problem is weakness and tightness CENTER front right in the crease of the front of my right leg, a little closer to the groin. I have never been able to get the back of my thigh flat on the bench since my first hip replacement on the right side. this problem comes and goes. A few minutes ago the first time I lifted my leg and place my foot on a chair in front of me, I felt like I had to pick it up manually and place up there. Just from doing those tests I can now pick it up to 90 degree angle? I had one total replacement on that side, about 27 years ago, and a partial re-replacement with two screws about a little over a dozen years ago. I am soon to be 83 years old and still teaching ballet. Where can I see more on this subject?

  • OK so what happens if I do the test, I don’t have tightness in either the quad or the hip flexors, but when I do the strength test, I don’t feel the side of my hip getting sore I feel the same spot that’s sore/tight. right at the front of the hip (where the top of the crease formed by my thigh and torso ends). It feels like there’s a few cables that are running through there. I can’t fire my glute fully either on that side. Also I do have a lot of pain in my lumbar area on the same side as the hip flexor soreness. Help!

  • When I attempted to do the standing test of holding my knee and releasing it, I feel a sharp pain in the groin area… no bueno! What should I do?

  • Alright… But what if I have fine hip flexibility, and I can catch my knee above 90 degrees, yet still I find my self debilitated from hip flexor pain/tightness?