Hip Flexor Pain | Strain | Tendinitis | Tendinopathy Rehab (Iliopsoas Strength & Mobility Exercises)

[@E3Rehab]

Thanks for watching! Although the rectus femoris is discussed, the exercises are more so focused on the iliopsoas. A future video will be dedicated to the rectus femoris only.

[@kosta49645]

thank you for taking the time to answer to my very bad english questions... 2 was: it seems to me that runners experience IP issues on higher speed, do you have any suggestion? or will you ever make a video for speed suggestions for begginers? I might be wrong, but among runner injuries IP pain is something I see on higher intensity (es soccere players, sprinters and so one), being other overuse injuries more connected to low distance running. Thank you very much again

[@E3Rehab]

@@kosta49645 Gotcha! Yes, high speed running and kicking will increase the demand on the hip flexors. There are a few things you can do - 1. Gradually increase the load during these exercises over time 2. Gradually incorporate repetitions at faster speeds 3. Gradually progress to higher speed running and kicking as there is no substitution for performing the actual activity. Your English is much better than any second language I could attempt to speak or write. Thank you for taking the time to ask questions.

[@foobar123-f2y]

I had an x-ray come back with a combination (grade 4) osteoauthrosis and chronic fracture of the acetabular rim. Is there any hope for fixing that? The doctor just said the hip will need to be replaced and sent me home with that. I've gradually lost the ability to flex the hip cleanly and nothing seems to be helping restore that.

[@TheSwayzeTrain]

Great video. I like the colour coding of muscles as you talk about them or rule them out of the symptoms/pain part of the video.

[@E3Rehab]

Thank you! We'll keep that in mind for future videos. Tony Comella is the wizard behind the video editing.

[@DAWN4787]

Thank you so much for this video, I’ve been in such pain for three months now and no one’s been able to actually pinpoint this and give the proper physical therapy. I really appreciate your knowledge, blessings.

[@Joaocarloskmn]

Wow, this is one of the best videos I've ever seen on KZbin. Love the amount of studies presented and the short lenght of the video. Crazy dedication, awesome stuff!!!

[@TheRussianviking]

Takk!

[@Keile93]

Your content is so useful, accurate and detailed. Thank you!

[@elvergarrica1639]

Suscribed immediately. Blessings. Thank you for your video.

[@BD-mu7ww]

THANK YOU FOR THIS, been researching my injury like a mad man all over the place yet here you summed up everything so cleanly and with helpful diagrams

[@BD-mu7ww]

@Laid Back Racing sprinting actually, so fairly similar leg motion!

[@BD-mu7ww]

@Laid Back Racing I forgot to add I also had a slight groin thing so I was overcompensating with my hip. Best of luck rehabbing if you’re cycling, also, I already know your quads are built 😂

[@DiscplineCraft]

@@BD-mu7wwdid u fix your injury bro

[@tenacity2633]

@@BD-mu7wwDid your hip ever get better? If so, what did you do?

[@RedheadTraining]

Eagerly awaiting a video about quadriceps tendinopathies. Your content is very professionnal and detailed.

[@syukrihaizam]

This is a gem

[@knnouz2546]

Great to see explanations backed up by scientific journals. Very glad I found your channel. I have bilateral FAI labral tears + shoulder impingement and all associated issues. Likely too lax - just don’t know who to fully maximise my exercise. It’s often 2 steps forward, 1 back…

[@UniverseEarthSpirit]

Beautifully done! Your videos on hip healthy and mobility are truly appreciated. I sure wish I could take PT under your supervision. I am working on regaining mobility and ROM little by little. Thank you for this information ✌🏽

[@E3Rehab]

Thank you for watching. Hope the video helps!

[@mindilarrabee9217]

Very well done video. Thank you so much--very clear to understand and well thought out, guiding the viewer through the entire process of elimination!

[@hannahcowley9777]

Really helpful! Easy to understand and multiple options. Thanks so much!

[@Diolla_]

I've been doing heavy weight training for about 8 years now. My hips started hurting after going overboard with leg presses. Doctor said it's bursitis and advised to ease off the training. After months of doing only light excercise (cycling, walking, etc) the bursitis got better but I was still left with hip pain. Now I know it's the psoas. This video gives me new hope that I'll be able to solve this problem with proper excercise. Maybe I'll even be able to do squats again in the future.Thank you!

[@juan1julian]

Did u got better?

[@nitrousorange9906]

How’s recovery?

[@pongsakornonnim1845]

Thanks bro. Been having hip flexor pain for 2 months and never been doing squats since then. Gotta try it untill I can go back to do sqauts again.

[@sargondes]

helped me soo much!

[@elinaseri2590]

thank you 🙏❤

[@weshal5127]

Im no physio but this video has helped me articulate my symptoms and i know exactly what problem i need help with now. Thank you so much!

[@tedantares2751]

Concise and informative!

[@MegaMusical10]

Excellent options, thanks!

[@marck5846]

THANK YOU!!!

[@adandomisrael8698]

Beautifully put!!! With the update on starting isometrics for tendinopathy, will you still recommend these isotonic-loaded contractions for tendinopathy?

[@nitrousorange9906]

Thank you for the video. I tore a muscle at the top of my right leg which was initially diagnosed as the rec fem but 6 months later my new physio believes it is psoas related, which makes sense as it is not healing. I am on an extensive stretching routine and not yet allowed to begin the strengthening phase. Still can’t kick a ball pain free 6 months after initial incident… very disheartening but it is good to have videos like this to show me some recovery strategies and a strengthening regimen (hopefully soon…). Thanks!

[@LloydArmstrong-ps7lv]

great video. super informative and easy to understand

[@bananapatch9118]

Ok, I am 60 and do Gracie Jiu Jitsu. Gave it a 1 month rest, now back at it and just as bad. I’ll try the exercises and pray for relief. Thx !

[@SarathKumar-qo4bj]

Thank you for this. Something on hip impingement would be great. A series would be lovely. ☺️

[@mrfredcoletta]

Thanks. Great video.

[@philipkim9779]

Thank you for sharing such an important and helpful information with us.

[@michelrea2403]

Congratulations. Well done 👍

[@Poyraz-Aslanyürek]

Thanks Man good video😇

[@enriquegonzalez9167]

Excelentes ejrcicios gracias.

[@inktbrunette01]

Are these exercises safe to do even if the psoas in inflamed and tight? Thanks!

[@JoJo-me3jw]

How long did it take you to heal from the pain cause i cant even walk rn

[@CarolinadelaPinta]

I'd be interested to know this too. As it is my current situation. Tendonitis is the diagnosis I got given, I am not sure exactly of what tendon.

[@AutoMotivate]

@@CarolinadelaPintait’s probably stretched so light strength training will help. He mention doing what doesn’t irritate you, so 10% of the movement is still good. Slowly increase as you don’t have pain. This isn’t medical advice, I just know a lot of how the body works

[@CarolinadelaPinta]

@AutoMotivate Thank you. I agree. It's getting better and I've cut down on a few days or workout and gone slow on some workouts or not doing them at all (like Body Pump. It is perhaps too fast and I can't adjust well to a safe position).

[@AutoMotivate]

@@CarolinadelaPinta oh yeah, those vigorous workouts can really hurt you sometimes. Keep is slow my friend.

[@rafakrzysztofbednarczyk92]

Thank you it is veri helpful have a good day

[@salvodazes]

Thank you very much. I have injured my groin during split squats and was looking into doing some rehab and switching to regular squats in the mean time.

[@E3Rehab]

Thanks for watching!

[@Snofuzz]

Just had this last night. Started with what I thought was hip impingement for two weeks. Unable to sleep lying down cause of the pain. Had to massage the psoas to feel some relief and Tylenol to tolerate. Doing ok next day but very tight and painful.

[@kacperkublicki8887]

How long does it take to make Psoas muscle pain free? Weeks? Months? Does it recover fast or rather slow?

[@sturmalpha7288]

This is amazing

[@reddhole3422]

Would you recommend these exercises for hip flexor tendonitis caused by hip arthroscopy PT

[@georgefitzhugh6455]

Very good information. Subbed! Do have any affiliates in Michigan?

[@denrypauldalilam3188]

Thank you so much for this very great infos! Can someone who is experiencing this kind of pain in the hip flexor run after 6 weeks of rehab but with caution and trainling load management?

[@dallascarlos6531]

Brilliant

[@JessieFleming-h6e]

How would you recommend figuring out if it is Iliopsoas/hip flexor Tendinopathy or FAI or labral tear? Thanks!! Great content.

[@luke_benji]

Hey man. Thanks so much for your videos. Similar to you (and unlike athletes who were injured in sports), my pain stems from my hip replacement. I’m 26 and active, and recently got back in the gym about a year after my surgery. Deadlifts, squats, and basically anything involving my hip flexors absolutely kill me. Do you think your suggestions in this video would be beneficial to me, or make my issue worse? I’m terrified I’ll need corrective surgery and my surgeon has been very unhelpful. Any insight you could give me would be huge. This is the only video I’ve found that describes my pain, but the people you’re talking about in this video typically don’t have a THR. Thank you

[@nelaelle8345]

This is a great video

[@elliotteusepi1826]

Great video, I learned a lot! I've been doing a lot of yoga for the past 1.5 years and ever since I've been doing poses that involve extending my hip, I feel inflammation in the front of my hip now. Is there a specific exercise exercise I should focus to address this initially?

[@doctor.phil.dpt.]

This video is so timely. How about TFL? Have a sports hernia case where that muscle is injured

[@katelynndeluca1916]

love!!

[@kirandahale2588]

Regain leg muscle after acl surgery please make a video 🙏

[@E3Rehab]

We have several videos on the topic.

[@Suiken44]

Great video thank you! What is meant by x rep max in relation to a banded exercise? I understand the concept when it comes to weight lifting but not in the context of the banded exercises. Thanks.

[@jorgevaldes8464]

Should these exercise progressions should be done on both sides if the pain only occurs on one side?

[@RobertSantos-rw8dy]

Thank you .. would this be good for Lumbar Spinal Stenosis as well?

[@Brurarum]

You say that the exercises were done by healthy participants. Are you saying healthy overall or specifically to the Psoas muscle?

[@VengefulBatz]

Thank you. I’m not getting much relief from physical therapy regarding hip flexor pain.

[@catherinesantiago9479]

Can I still strengthen train while experiencing these symptoms?

[@oyyo19]

Great content! How often should you do these exercises if you are doing all of them in one session? 3 times a week?

[@michaeldavid1990]

Are these exercises good to do if my hip comes from long periods of sitting/driving over the 9 years. I am pretty active individual and find that when I am running I do not get any pain.

[@shakos4105]

i literally have every single type of pain you mentioned at 1:15 , it causes me extreme amounts of pain i have no idea what to do anymore

[@szyszak9424]

Did you try to strengthen your psoas?

[@kosta49645]

nice video, do you think you there is some role for hip flexor stretch for rehab, or shold you leave it fo later. Also is I noticed it occurs mor frequently with higher, woul you suggest to use this exercise on off days? do you think there is a role for gymnastic L-sit? thank you best video rehab resource on the web

[@kosta49645]

a last question, is it better to tie the ankle or the knee?

[@E3Rehab]

@@kosta49645 1. I don't think stretching is necessary in most cases 2. I'm not sure I understand the question 3. L-sits are great and you can definitely include them but they wouldn't be my first choice. I'd prefer to strengthen throughout the full range of motion, especially at longer lengths and not be limited by cramping 4. For pure hip flexion? The knee.

[@niggels97]

Hey Greetings from Germany. I struggled 8 months with an osteitis pubis. Now with my Long Rehab process i dont have any pain during Sports in this area. Now i got another Problem. If i flex my hip over 90degree i got pain in my groin area. External rotation is Even more painful. Same with sprinting. No Problems Till i reach 70% of my speed. Anything faster hurts in my groin and lower abominals only on the left side. After i saw this video i think it can be an illiopsoas tendinopathie. What are you thinkning about ?

[@therehastobesomethingmoore]

I’m 60 and until about 9 months baths ago I was doing BJJ 3-4 times a week, but had to give it up due to severe pain in my left psoas. This is very painful when sitting, squatting, getting into a car, etc. I’ve been told by several people that this condition is from 3 years of sitting at home in front of my computer for 8-10 hours a day. They say the muscle was in that shortened state all that Time. I’ve tried dozens of stretches on KZbin and nothing works I’m now retired and doing long daily walks, hoping that will eventually stretch it back out. I want to get back into my Jiu Jitsu class. Thoughts ? Ideas ? Thx !

[@delloxispaul6640]

I am suffering for osteoarthritis for a year. The pain level is 6-7 on daily basis especially when I m seated for more than 30 mins. What r the recommending exercises and what should I avoid?pls advice

[@serator24]

Why nobody talks about stress related iliopsoas tightnes?

[@tcbdesigns9635]

Safe after healed THR? Are all videos on this page ok for after ?

[@E3Rehab]

Depends on the approach, stage of the recovery, and other factors. Videos on this page are not solely dedicated to THR - only the 5 labeled as such.

[@silv3rbl4d3s1]

Are good mornings good for working out your hip flexor?

[@E3Rehab]

No, they work the hip extensors.

[@SkydelLP]

I also have pain with internal rotation of the hip in neutral/Extension Would it be beneficial to train hip external rotation for the iliopsoas btw?

[@123takealook]

I can’t even do the week 1 exercises 🤦‍♂️

[@SkydelLP]

Also if it feels painful in the straight leg version of the Bench Hip Flexor Eccentrics, but not in the bent leg version, would that indicate a rectus femoris tendon problem and not iliopsoas?

[@JoJo-me3jw]

How can i decrease the pain i just got injured ??

[@drpramodkumar4748]

Can doing high resistance cross trainer cause iliacus muscle strain? If not the running.

[@E3Rehab]

Seems plausible.

[@ElaheGholamrezaei-wh6tz]

Hello there I have pain in front of my hip in karate kick(mawashi geri) and i can't heal it.are these exercises beneficial for me too?

[@boynowayboy3218]

I got a avulsion fracture last year from overuse and because the rectus femorus pulled the bone away. Now I noticed my hip is hurting again and it instead of hurting when kicking and sprinting it hurts when I lift it. So I am thinking I strained the other muscle. Do you think it could be from overstretching and stretching cold muscles all the time because I made that mistake many times because I was nervous about re-fracturing

[@redhedd33]

So what if you have a labral tear, impingement and chronic lumbar instability in addition to chronic illiopsoas tendinitis? How would that change the rehab equation? My hip flexors are so dysfunctional I can’t even do a straight leg raise without significant pain and any strengthening exercises only seem to further inflame them.

[@FixableHQ]

Have you tried glute strengthening?

[@dominionn09]

I did mine playing pickle ball and changing direction quickly And stretching from side to side quickly. It hurts to even lift my leg up. Should I wait and Ice it before I do any exercises?

[@gcastroism]

How much hip flection (knee to chest) is normal to have after anterior hip replacement? I can't bend more than 90 degree (after 2 months and a half of surgery) Is this normal?

[@whiskers08spot09]

Ironically i injured myself doing a Copenhagen plank. I guess it was too much for me.

[@whiskers08spot09]

And i feel it in all four of those musle groups.

[@BeccaNuma]

I gave a kevin de bruyne pass and I heard a kraw in my hips

[@andreamolina9809]

Anyone work them this exercises??

[@berlinjw36]

So my wife is not an athlete but has serious pain in her hip groin. I have to jerk on her foot to relieve pain. It literally feels like I’m pulling her hip out of socket. This has been going on for years. She’s 52 and it’s not getting better. X-rays come up normal with no arthritis. She did have a bone spur on the top of her femur with a torn labrum that was repaired. We thought that would fix all her problems. So now there talking about an si fusion but I have my doubts about this surgery. So we’re at a loss.

[@mariafemontenegro1647]

Is it possible that hip flexor inhibit glutes? I’ve been trying to do glute bridges and kickbacks but my range of motion is pretty limited and I feel my hip flexor fire instead of my glutes. What could I do in this case?

[@FixableHQ]

I get this too

[@Bugsybugs]

TendOn!

[@muttleyt2805]

Hip flexor pain (when resistance) is targeted purely through hip flexor strengthening? Surely you’d use stretches too? Could you be strengthening a scarred or mechanically-flawed joint?

[@zweisser]

it's IN-gwin-uhl for gosh sakes