Hip Flexor Fix | Hockey Goalies

[@cymraesfalch]

I cant say thank you enough ..and no, I am not an ice hockey player ! I'm just me ! Thank you. Ypur onformation and your manner are so welcome .

[@goalietraining]

Glad to help Susan - I love helping non-hockey players too :)

[@sousalarson6858]

Aahhhh i just love your videos. I originally found you because i was playing goal but i havent skated in a number of months now, unfortunately due to pain and other factors i just dont love playing as much as i love watching. But your videos are still so helpful. I so a martial arts style that is closer to gymnastics or figure skating and the one thing we ALL have in common is tight hips and that anterior tilt. I shared this video with my team and cant wait to incorporate these into my training :D

[@goalietraining]

Hi Sousa - sorry to hear you aren't on the ice right now - - but glad you are still doing your martial arts - happy to help!

[@popaccount]

That #4 stretch with the hip tilt was recommended to me by a PT! I went in with lower back pain that was caused by tight hip flexors-- it was like magic in resolving the issue. Now I do it daily and haven't had the same issue in years. Love the other recommendations here too.

[@goalietraining]

Incredible isn't it - - how you can 'stretch' but not see progress until you actually focus on doing the right stretches the RIGHT way. Glad your back is feeling better!

[@thatguy8514]

Nice anatomy lesson!

[@goalietraining]

Thank you :)

[@janellekelleher8237]

Love this! I think I'll notice a difference after doing this a few times per week in addition to the daily mobility routine. I'll let you know. As always, I love your content!

[@goalietraining]

Yes, please let me know Janelle! Enjoy!

[@kathrynmckayepretty6374]

Timely !!!! Thank you 🙏👍

[@kathrynmckayepretty6374]

ASIS = 8min ++ into the video exactly the issue / pain point ( like lightning bolt of pain)!thanks 😊

[@goalietraining]

Glad to help - - hope these can help you out!

[@kenshaw1406]

As an old goalie with old hips, these are great additions to my routine. Should be done before/after playing or daily?

[@goalietraining]

Not meant to be a warm up or cool down, so you can do them independent of play - I would look at doing them a few hours before you play if that suits your schedule.

[@blainebennett]

Thanks so much for this Maria! Especially the point on the wrong way to stretch. I have insanely tight hip flexors and my daughter, who is also a goalie, seems to have inherited this somewhat, or least my poor natural flexibility. She strained her right hip flexor in a tournament a month ago and now her left one a bit worse in a tournament last week. But the movement that caused it is more what you would think would hurt an abductor or groin, down in butterfly then launching the left leg in a split (she can't do the splits) . Will this routine still be applicable to this problem or is it more complicated when we are talking leg extended out to your side?

[@goalietraining]

I would get a physiotherapist to assess that and give you a great answer on the underlying issues. Tough for me to say what's the right thing to do. I could be mobility, it could be motor control, it could be core stability.

[@jackm649]

Should I do this and my normal routine?

[@goalietraining]

I'm not sure what your normal routine is, but if you are asking if you can add some of these to a regular mobility routine, it should be fine as long as your regular mobility routine is properly designed.

[@mynameisnoxe]

I'm in my late 20's and have been dealing with hip pain for a few years now. I had to switch to playing as a skater for almost a year now because of the pain. I got an x-ray done and they saw some abnormal contact happening in my hip socket but that's all they could tell me. The doctor recommended physio, which I did for several months but it didn't help. I've been back in the gym now for a few months and it's definitely helped me to support my hips better but I tried going back in nets and after about 15 minutes of playing, the pain was there and I had no power to move around in my crease. I don't want to hang up the pads. Do you have any recommendations on where to turn to for conclusive answers about why my hip has this issue? Thanks for your content.

[@goalietraining]

My first question would be "Were you working with a physiotherapist with experience helping athletes specifically?" Given the history and the x-ray findings I would be suspicious of hip impingement - but I'm surprised no one seems to have mentioned that. Give this comprehensive guide I put together a read and see if this sounds like what you are feeling - www.goalietrainingpro.com/goalies/hip-impingement-in-hockey-goaltenders-the-comprehensive-guide/

[@mynameisnoxe]

@@goalietraining Thanks so much for taking the time to reply. No, the physiotherapist was not specialized in working with athletes. Yes, my symptoms are exactly those mentioned in the guide. Pain started a few years ago. I would be sore for a day after a game. Then two days. Then three... The pain was manageable at first and unfortunately I just kept pushing through for a few years... That was dumb. Now if I sit down with my legs crossed for more than a minute or two, my hips lock up and I struggle to stand back up. I'll be seeing my doctor in two weeks and will be asking for a referral to an orthopedic surgeon and hopefully also for an MRI to be able to see how bad the damage is and to get the proper help. I'm giving myself another year of trying to fix this. Stopping pucks is just too much fun to give up. Thanks for your awesome work Maria!

[@goalietraining]

@@mynameisnoxe Those sound like good "next steps" but one way or the other, you should be able to get some good relief and be able to continue playing if it is FAI. It doesn't have to mean the end of goaltending. Ideally get a referral to a doc who has experience working with athletes. Let me know how it goes.

[@mynameisnoxe]

@@goalietraining I just wanted to let you know that I was finally able to get an MRI done. You were right. FAI with a labral tear. It's encouraging to have some answers. Next step is probably surgery. Thank you so much for your content.

[@goalietraining]

Yeah, not what you hope for, but definitely great chance to return to play and feel much, much better with surgery if that's what you want to do. Thanks for keeping me in the loop. @@mynameisnoxe

[@srStinnky]

well, thanks...I did shaved my head! (love the video, as always!) 😁 I Just did the test and my extended leg did nothing…I wonder why 🤔

[@goalietraining]

ha ha - no hair... don't care!

[@jay940]

Im definetly gong to have to add this, my hips always get super tight. I enjoy doing the 90-90 stretch, not sure what its working when you lean towards the back but that is my favorite stretch. What stretches would you recommend for the outside of the hips?

[@goalietraining]

Glad to help Jason. I like the Elevated Glute Stretch for the outside of your hips, but it depends a bit on what's limiting you there.

[@jay940]

@@goalietraining Thanks, I totally understand there may be something else. I appreciate you!

[@goalietraining]

@@jay940 right back at ya!

[@davidlesey131]

Should this have an impact on relieving peraformis syndrome ?

[@goalietraining]

These are not specifically for piriformis syndrome and there can be a few different issues that cause PS. Your best bet to resolve PS is to work with a good sport physiotherapist. But you can try these and see if creating a little less tension in the hips helps.

[@toddhollen]

What could it mean if my hip flexors feel tight and I have anterior pelvic tilt (and low back pain), but when I lay on the floor and do that knee to the chest test my straight leg stays on the floor? Is it still probably tight hip flexors or is it something else that is tight or weak that is presenting like tight hip flexors?

[@goalietraining]

It could still be your a tightness in your iliopsoas - that test was for the rectus femoris remember. What you are describing is super common - the initial though it tight anterior hip/weak glutes. But I also think that gets over diagnosed for anyone with back pain. If you really want to get it sorted, find a good sport physio to help figure it out. But if your back pain isn't that bad and it's something that is familiar to you - you can try some of these strategies and see if they give you relief. If it is real PAIN PAIN or it is new, then don't mess around with it, get it checked.

[@toddhollen]

@@goalietraining Ok thanks that makes sense. I assumed this was probably the case but know that sometimes it will seem like it's one thing so you spend a bunch of time working on that and it doesn't get better and then you realize it was actually something completely different. I'll definitely add these to my routine. I think my biggest issue is just not being as consistent as I should be with stretching and with strengthening my glutes, along other things.

[@goalietraining]

@@toddhollen consistency is the key - if you aren't consistent you won't see the benefits. Good luck with it.

[@aidancowan8020]

Hi there I was wondering if you could send me some videos since there are so much and I am not sure what to do. Was wondering if you could send me videos for my lower body and goalie work outs

[@goalietraining]

Hey Aidan - I have a few online training programs where I design all the workouts with exactly what you need to do each workout - there is a link to learn more about that in the description for this video. Otherwise, if you go to Goalie Training Pro TV (this channel) and use the search box you will find lots of drills for your lower body, goalie specific workouts, whatever you need.

[@92dagmar]

Hei. I kindly ask your help as a fysioth. I have a big problem with hip flexors in both sides. The thing is that I have had hip surgerys in both sides, one in 2016 and other is 2017 and Im 50 now and the h.flexors are after those surgerys are painful 😮 Its painful every time when I rase my leg so if i want to do some core exercise or when Im in butterfly and want to slide to the left or right and need to rase my leg up for side push. Thats annoying me a lot and I haven’t found any fysioth. Who could help me to find any special exercise or what ever to make the pain go away. Do you have any idea why this pain don’t go away or what to try to make it go away with some exercise ? Maybe they are just week or maybe the doctor hit to some nerve there deep inside or ? Im glad if you try to help me . Regards from Europe from Estonia. Priit

[@goalietraining]

I am not a physiotherapist, I am an exercise physiologist. Unfortunately, I do not know why you are getting that pain, I wouldn't know exactly what to give you. Can you follow up with your doctor again?