Hip Flexor strain - a home trick!

[@joshwhitaker5453]

Martial Arts instructor here, awesome comprehensive video! I've been down with hip flexor pain lately, probably from the loads of kick training. Thanks!

[@jamesBraithwaite]

+Josh Whitaker Hi Josh! Thanks so much for watching and I'm glad you liked it! I hope your kicking is pain free! -James

[@darylgoldes1517]

I am an irish dancer too. I searched for exercises to help with my current injury--definitely relevant to me. Thanks!

[@alexdavidson4097]

Daryl Goldes I’m an Irish dancer too

[@harpirishdance]

Yes! This was a happy accident finding this vid!

[@ArinGokdemir]

Thanks for the tip! I’ve had a recurring hip flexor injury from soccer, this helps

[@jamesBraithwaite]

+saskia My general rule of thumb is that ice may be appropriate in the first 2-5 days post injury, and heat after that. Although even for this suggestion there is a growing school of thought that ice is not useful as it suppresses the local immune response and can hinder healing... bottom line is If you can tolerate heat without increasing discomfort, go with heat. If unsure see a professional!

[@AlexOjideagu2]

Funny thing is I always naturally felt like lowering my leg off the bed like this while lying down and it worked to releave pain, our instincts often know how to stretch out muscles!

[@ChrischrosBelgium]

I agree. I was a chronic back pain patient and when i felt strong pain, I started doing stretches that worked. Years later I went to a specialist that learnd me several of the things i was doing i nthe past. Strange isn't it,

[@deyanivanov2044]

I hаvе sреnt months invеstigаting trеating рррраin frоm hiр flехоr musсlеs nаturallу and disссоооvеrеd а fаntaaаastiс rеeеsource hеrе twitter.com/eaec44df281834663/status/794458642376368128 Hiр Fleхоr strain а hоmе triсk

[@Dona_omzezo]

If аnyonе wants to uncover aching hip fleeexxxors best workоut for hips try twitter.com/cb3a3511bf0cbc069/status/822776762270498816 Hiр Flexor strain a home trick

[@jimealase2848]

fddddd

[@loridunstan1129]

After the first day doing this exercise I felt SIGNIFICANTLY less pain. And felt even better after day 2. After almost 4 months off, I think I may actually be ready to run again in a couple of days (after only starting this exercise 3 days ago)! I've been going through physio for my hip off and on for 11 months now (I also ended up with a stress fracture in my heel on the same side) and this is the first exercise and stretch that has made a difference - a HUGE difference! I'm a little frustrated though that the physiotherapists I went to (in Toronto) never showed me this. It would have made training for and completing the Boston Marathon MUCH easier!!

[@jamesBraithwaite]

+Lori Dunstan Thanks so much for your comment Lori! -James

[@LeWacoKid]

Strained mine, couldn't walk the next day. Pain has subsided but struggle to lift my leg without feeling it again.

[@Prestige401K]

I over did it with an intense ab/core workout, and for more that a day my hip flexors were killing me-- I have seriously done walking funny. I used your hip flexor soft tissue releasing technique and I feel 70% better. Thank you big time!

[@jamesBraithwaite]

Prestige401K Glad it's helping! Thanks for watching :) -James

[@benbrowngmcellularsales9193]

"none of these things are gonna wreck ya" love it

[@kali5880]

this helped me so much! could barely walk Monday night at baseball and was running without pain by Tuesday night's game! thank you!

[@petrag.5780]

Thank you so much! This fixed my pain which I've been limping around for 2 months with! Yay!

[@AstroBluePrelude]

A great & simple video and shows me how to work my soas/hip flexors. No unnecessary talking, right to the point...

[@jamesBraithwaite]

Awesome thanks for watching Manny!

[@heracleum3353]

Excellent video, thanks James!

[@shauntout5329]

I've had a pulled hip flexor for nearly 3 month, couldn't walk without a limp and pain. Been waiting to go back to docs for a referral.. done this for 3 days and it works great. Thanks

[@joeisaiah8397]

Thank you so much because I'm having this problem and I'm also taking a second year of weight lifting in Highscool after last year I took 1 semester. I was worried that I wouldn't be capable of joining again. But now that you've taught me how to properly solve my problem I know for a fact that I can join and don't have to worry about an injury or just simply not being able to join weight lifting again. Thank u for the hope and methods of handling my situation.

[@javynlandscaping2677]

What I would suggest adding is to always do BOTH sides, not just the one that's hurt. A lot of times the opposite side can be worse but you just don't know it. I found that out by going to my Chiropractor. He dug in with his fingers (in place of the ball) into my Psoas Muscle on my "NON" hurt side and OMG! The pain was wicked! I had of course let this injury go for about 8 months. When it started to get into my back I had to seek help. BUT... after 7 sessions I didn't really notice that much of a difference. Needless to say, I stopped treatments. I let it go another few months and I was in dire, excruciating pain until I found this video. UNREAL! I did the ball exercise among other things like ab planks, lef lifts (to engage the lower back) and also saw another doctor video that suggested stretching my quads. I think THAT is the main reason I had almost NO PAIN ONE HOUR LATER!!! The next day I had pain but it's to be expected. A year of neglect is not going to repair in 1 or 2 days. I'm going to keep at it. Thank you for this information!

[@jamesBraithwaite]

+Javyn Land Thanks for this information Javyn! I'm sure others will find it useful! -James

[@jollyboy1112]

Absolutely brillant,Suffering from hip flexor issues for years ,this helped me instantly 👍

[@jamesBraithwaite]

Many exercises, sport and performing arts routine have a lot of leg lifts and kicks and that can cause a lot of stress in the muscle that flex the hip. Think Russian dance kicks. If you’re a runner or a dancer or engaging in any one of the routines that involve strenuous hip flexion (e.g. soccer players and even hockey players) - you may know what I'm talking about. A prominent of one of those stresses is called a Psoas. The issue can manifest as pain on hip flexion or kicking...or even running. It can also manifest as a lower back pain - sometimes the tightness of the psoas muscles can cause lower back pain. Soft tissue releasing and stretching help to reduce that tightness. In this video I show how you can do the same at home. All you need is a soft tissue release ball and a dumbbell. Even a tennis ball or squash ball can work. #hipexercise #hip #health #toronto #physiotherapy Hip Flexor strain - a home trick!

[@cpdrizzle]

I suspect I have a hip flexor issue right now. Basically, I enjoy weightlifting (and olympic style lifting) recreationally and have never had a mobility issue before. However, after spring break (sat down on flights/buses a lot) I started feeling tightness in that while in the bottom position of a squat exercise (feels like a lot of tension). It doesn't hurt if I do warmup sets of lighter squats, but once I get to my heavier working sets that's it feels like a sharp pain at the bottom, so I've stopped squatting for now. Does this sound like a hip flexor issue or could it be something else? Thanks for the video!

[@jamesBraithwaite]

***** Oh shoot Willem, I'm sorry to hear about the tear. This should not be done over a torn tissue... I strongly recommend you get this professionally checked out. Good luck! -James

[@AmoneyC]

james Braithwaite I have been having weird issues with my right hip. I play hockey and it doesnt bother me or hurt while playing. I just wake up with it feeling sore. And I have a snap when I am laying down and lifting my extended leg up and down. Annoying but pain free. Lower back tightness/pain is there. It feels like I favor it when I am standing

[@civcinfo]

james Braithwaite Thanks James! Amazing. Instant relief from 5 year old hip flexor pain! I can see this curing completely it if I keep to this stretch. Magic!!

[@rachelpickerill9605]

Why do tight hip flexors make a popping noise/sensation?

[@chocymachado]

+Rachel Stieve i have the same issue it feels unbelievably stiff and scary and can make it pop several times.

[@06livefast]

There's so many tensons, ligaments and connective tissue in that area that the tighter the hip flexors are, the most popping you're going to hear because the tension of these muscles and connective tissue will be rubbing over eachother which is what you feel/ hear.

[@teniotenev571]

I have sppent months investigating treeeating pain from hip flexor muscles naaaturally and discovered a fantastic reeeesource here twitter.com/7baafa8b34e54bac0/status/822776762270498816

[@animefanatic4238]

Nооt cеrtаin аbоооut thе роints mаdе but ,if аnyоnе else is sеаrсhing fоr hip flехoоооr рain еxеrссссisеs trу twitter.com/b9d61b31f115e75e8/status/822776762270498816

[@TriundHill]

@Rachel Stieve I\'m not sure but ,if anyone else wants to uncover aching hip flexorsbest workout for hips try Nevolly Hip Relief Nerd (do a search on google ) ? Ive heard some super things about it and my mate got great results with it.

[@sacban89]

24 hrs ago from now I wasn't able to sleep, sit or walk. I had a continuous pain on that hip flexor. I tried your exercises along with the intake of turmeric milk. It hurt a lot at first but after few hours that pain reduced tremendously. And today its gone. I,'ve learned to treat another of my muscle injury. Thank you!

[@jamesBraithwaite]

Glad you like Sachin! -James

[@Humanity17216]

Thanks doctor i really appreciate your advice... I was suffering from muscle stretch pain..Now i am perfect.. Once again thanking u.. Well done.

[@jamesBraithwaite]

I'm a therapist Jim, not a physician! ;) Glad it's helping Nitin!! -James

[@Humanity17216]

Thanks anyway james have a nice day

[@harpirishdance]

Thanks for the tip! Thanks for keeping us Irish Dancers dancing!

[@FaraAziz]

Thank you Dr. James. I didnt have a ball and a weight so I pressed down with my fingers and did the 12 reps... The numbness in the hips n thigh is so much less...

[@meghand6864]

Omg I need to try this tonight, I have been having terrible hip flexor pain for many months on and off now. Thank you!

[@jamesBraithwaite]

Meghan Barry You are welcome Meghan! How is it going with this? -James

[@meghand6864]

I started to do it for two days and the pain calmed down, maybe on its own or maybe this helped!! Either way I'm glad to know about it should it act up again!

[@aaronflavien]

Instant pain relief and discomfort retention. Thanks for this video. Exactly what I needed.

[@ShirleyMarieBradby]

Ciao, from an American living in Italy! :) Summer is officially over and autumn has arrived but the sun is still shining brightly here! lol In any case, thank you for the video with your clear instructions that are easy to follow and very effective! Keep up the great work! Grazie mille! (Thanks a million!)

[@jamesBraithwaite]

+Shirley Marie Bradby Thanks so much for the comment! Enjoy Italy!! -James

[@foxXxymoron]

I used your method for 3 days and the tenderness and tightness has virtually disappeared. Thank you so very much for posting this.

[@jamesBraithwaite]

+Shari Ann (foxymoron) Glad it helped and thanks for commenting! -James

[@gerlikont]

This and Ice - it really works! Yesterday I pulled my hip flexor and I could barely walk. Today I can walk without pain. (Well the first technique, the other was that cause the pull.) Thank you so much!

[@jamesBraithwaite]

+gerli kont Glad it helped! Thanks for commenting! -James

[@ronaldatkinson5414]

Great presentation my friend! God bless

[@the.wellness.channel]

this helped me A LOT! THANK YOU SO MUCH!!!

[@jamesBraithwaite]

+Naqib Borhan Glad you found it useful! Thanks for watching!

[@wmenghi]

THANKS so much, my hip muscle, left leg out few months back, normal activity irritates it, painful, but this gives it relief, I am 63

[@jingye3988]

Thank you! The second exercise worked!

[@parisireland4299]

Thanks for a proper home tip or two! Much appreciated!

[@jamesBraithwaite]

+Paris Ireland No problem! A pleasure and Ièm glad you enjoyed! -James

[@HappyinHillsborough]

Excellent -thanks for the tips.

[@jonathandavidson9618]

James, thank you so much. Looks very useful for my running pain.

[@jamesBraithwaite]

+Jonathan Davidson Hope it worked out well! -James

[@tigerbutterfly7784]

Best instructions on where to find the hip flexor muscle for someone who is a beginner like! :D

[@gadgetsense3981]

Thanks for the info. I have pain in that area on my left side only and prevents me from reaching my left foot to put on a sock or even cut my tonails. I can however reach my right side with no issues.

[@06livefast]

I don't feel any irritation during any movement of the hip except extreme extension. I tried the lacrosse ball for tissue release and it definitely helped release tension and that "glued" feeling in the connective tissue. I think the combination of not doing mobility regularly, and poor running mechanics was the cause of my issues, thank you for this video!

[@jamesBraithwaite]

My pleasure! Thanks for watching! -James

[@lanakane06]

My chiropractor actually does the first exercise for me ! He presses down in that tender spot and he bends my knee and then straightens the leg while breathing in the nose and out of the mouth because the pain is really excruciating but when he's done it really relieves a lot of the tightness. so great to know I can do this at home when I'm hurting at night time. Thank you for Sharing !!! ❤👼☺

[@jamesBraithwaite]

My pleasure! Glad you found this useful! -James

[@gab1719]

Thank you! Trying this tonight.

[@peterjens316]

Thanks, Doctor. I just started lunges and that muscle is a little inflamed. If I didn't live so far away (Pacific Northwest) I'd put myself in your care.

[@johnpatton3166]

I think I strained mine yesterday while squatting. It doesn't hurt too much, just feels annoying.

[@emmanuel7283]

+John Patton does it stlll hurt? i hurt mine a couple days ago at soccer

[@johnpatton3166]

Brice Antonio No. I stopped squatting for 2 weeks and it went away.

[@emmanuel7283]

+John Patton thanks for the feedback

[@johnpatton3166]

Brice Antonio It hurts when you bend it, right ? Like, when you try to squat low or bring your quad to your chest ?

[@emmanuel7283]

+John Patton for me it only hurts when i try to kick the ball and its annoying

[@cpal2009]

I have been having little annoying pain in that area down where you put the ball and the weight on top. I first felt it 5 years ago and the doctors never told me what was wrong with me. I thought I had burst the area and had gotten a hernia; got ultra sounds and all kinds of tests but no answers. I stayed away from the gym for long time trying to let the area heal. Today I am hurting again but I am in a new gym ... got a better idea of what happened to me and started to search for information. This video is going to help me understand the ways to deal with the problem. Thanks.

[@jamesBraithwaite]

+C Palamidy Hi! Glad you liked it and good luck managing your injury! -James

[@PearlDeAmethyst]

Finally an answer for my pain that works! Was so close to my splits when my back legs hip flexor just felt frozen in place and like i stretched its limits, pretty painful but the helped A LOT

[@Jetblacksmash]

great video can't wait to try.been killing me

[@jamesBraithwaite]

Hope it helped! -James

[@PmcG521]

Stretched my hip flexor while running. This fixed it! Thank you so much

[@jamesBraithwaite]

PmcG521 Great to hear and thanks so much for watching! -James

[@lizintexas1134]

Just what I needed today. Thanks. In my case the injury comes from swimming the breast stroke in my daily lap swims.

[@jamesBraithwaite]

You are welcome, glad you liked!

[@jaybaybay4349]

I am an ice hockey goalie and this has helped loosen my hips on an entirely new level. Thank you!

[@jackhelzner3815]

That worked so well

[@nillz8741]

Thanks for the video. I will try this with my son. He injured his hip flexor playing basketball or possible training for it. It only hurts bad with certain workouts and after games so we didn't allow healing for a month. Unfortunately it got really bad but still only after strenuous activity and it caused him to sprain his ankle because of the pain, so hopefully your techniques will help for a quick recovery for his hip (wishful thinking).

[@jamesBraithwaite]

Chenille Perry Good luck and keep me posted. If he is not improving he should absolutely have it checked out professionally. -James

[@acroyogawithdao7416]

Thanks doc! Gonna give these two a try

[@NicoleAnaR]

Thank you so much for this useful video, I was in pain before finding your video I tried your tricks and now my hip is much better!

[@jamesBraithwaite]

So glad it is helpful for you! -James

[@therehastobesomethingmoore]

Going to try the ball exercise. I’ve now watched maybe 100 KZbin videos on this subject because my left psoas has been causing me pain for 9 months now. But some say to stretch the muscle and others say DO NOT stretch it. I’m 60 and active and tired of this pain slowing me down.

[@DonPuglisimusic]

I’m a martial artist- i hurt myself doing a straight leg spinning kick....I can’t tell if I should do strengthening or stretching......I think it’s the flexor area

[@vardhinimuthu2427]

Thanks a lot. Feeling much better

[@TheMasterPlayGame123]

what if you dont have a ball to rest the dumbbell on

[@jenniferlawrence1033]

Thank you for this. Just tried the ball technique, which I feared would hurt like hell, but was actually just moderately unpleasant...and the stretching . I felt they were both very effective. Just a note: Place padding under that kneeling knee. Two minutes is a loooong time without much padding!

[@jamesBraithwaite]

Jennifer Lawrence You bet! Hang in there and keep me posted on your progress! Thanks for watching!-James

[@warlockboyburns]

Drinking warm/hot tea really fast gives me the greatest pain relief. That's the only way to get heat that deep. And lay down as often as possible to fully rest

[@ryanconnor3949]

Thanks James

[@jamesBraithwaite]

Evilmunchkin677 Absolutely a pleasure! Thanks for watching.

[@faisal-ca]

I use a cane. Its a curved stick and it has a pressure point ball fixed on the other end. Same effect. Bought it from a sport store.

[@ark2380]

Any idea as to why a hip joint keeps on popping every single time?

[@cewilliams233]

Thank you, the release truly helped after two matches yesterday (tennis player)

[@jamesBraithwaite]

Glad it helped! -James

[@Just.JimmyK]

I performed a Praise Dance Sunday & I've been experiencing a pain/awkward feeling on the right side of my Pelvis & hip. I hope this works for me.

[@jamesBraithwaite]

Keep us posted! -James

[@LarsRyeJeppesen]

Great stuff. Thanks!!

[@kendralinn2099]

This was helpful! What if your injury is so bad you can lift up the leg at all? Should you still do the soft tissue release? Or just rest, ice, and heat it? Thanks

[@JohnTran-gj9cm]

how many times should i do these stretches and stuff per day?

[@daltonhonore4142]

I run track and I strained my hip flexor in early January. I have done a lot of stretching however I still have a knot in my hip flexor. Although it is no longer painful I can still feel a knot, and because of this I can not run at full speed. I do not know what to do at this point. What do you suggest?

[@rauckzmccarron7027]

Cupping massage

[@alexalexander7865]

Dalton Honore' what did u do to fix it?

[@Dan-ul1sf]

I've been suffering with the same hip injury for 5 years now. I'm a football/soccer player and the only way to relieve the pain is to stretch daily. I think I probably need surgery but I really don't want to miss my games

[@VyktorAbyss]

I injured myself playing football (soccer) trying a shot a couple of days ago and I'm fairly sure it is this muscle. I couldn't even kick the ball at all afterwards but I can still walk fairly ok - but any jarring results in very sharp pain. Going upstairs, getting in and out the car and especially any lateral lifting of my leg is intensely painful. I'm too busy with my job (which is fairly active too! argh!) to see a doctor/professional so am hoping your trick will help solve my injury. I'm going to start right now and I'll keep you posted. I read on another site if it doesn't start to heal in 2 weeks I should see a doctor. *fingers crossed your exercises work for me!* Thank you very much for your great concise video... I'll buy you a pint if you're ever in Liverpool, England. :-)

[@jamesBraithwaite]

VyktorAbyss Thanks for watching! If you are not recovered at this point you really do need to see a professional. This video does not replace individualised assessment from a good clinician! -James

[@JoeRoganclip69]

Did your pain ever go away and how long did it take? I play soccer too and I kick the ball or it hurts like hell. Please respond

[@VyktorAbyss]

@@JoeRoganclip69 Hiya Michael, the exercises relieved the intense pain a couple of days after starting, along with resting it a bit. I carried on for a few weeks, which helped and the problem seemed to go, but I think there is a weakness there since (was possibly a tear) because it has never quite fully healed right and it is an issue I have had a few times now which I mostly get after footy - never as intense as the first problem. Still playing, but fat and slow these days, and after 20 plus years of playing (as an adult) I've picked up so many knocks - this is just another on the long list hehe Definitely do try these exercises though - they will help - and if you can keep doing them a bit for a longer period as they will strengthen the muscle and probably stop it recurring (something I failed to do). Cheers.

[@TheLittleLeapers]

Thank you so much! I teach dance and with one week before our show I can barely move!

[@jamesBraithwaite]

Little Leapers Glad you liked it!

[@NextScamdemic]

What can you do if the soreness/pain is where the iliopsaos attaches to the lumbar spine? Stretching just seems to aggravate it and bring it back worse.

[@Giladbd1]

great vid lad

[@jamesBraithwaite]

+Gilad Ben david Glad you like David! -James

[@Giladbd1]

its Gilad btw...

[@lukestephen8650]

How long will it take to repair my hip flexor by doing this exercise? I have the semi final of a soccer tournament tomorrow, i'll be devistated if i miss it

[@granitabazaj7260]

luke stephen did you win?

[@lukestephen8650]

yes we won 6-3, i scored 2 lol, this exercise works like magic!

[@petramehen9521]

This looks awesome but I have a question. I have really bad pain exactly where you are showing, but I am not sure why. I have been doing the yoga pigeon pose to "open the hips" and help with lower back pain, and it really works. I've been having mild trouble with the area you are working on in this video, but nothing major. So, after my last time doing the pigeon pose, I was great: felt no pain, went home and to bed (I know an evening work out is not ideal, but I have no other choice). Next morning no trouble, then as the day went on, the flexor of my right hip became very painful; now, next day, I cannot walk normally and it's hard to get in and out of chairs, etc. I don't know if I've over-stretched the area (including tendons) or if - after being so nicely stretched - my flexors are kind of rebounding into a tight ball over night b/c I'm a 100% side sleeper and my body is prone to getting stuck in positions. If the area is over-stretched, will these tricks make it worse?

[@andrewminty]

I've felt this pain many times starting about 10 years ago. It's like a sharp pulling sensation where I ave to immediately cease what I'm doing. This time it flared up while trying to remove a very heavy object (stone lined water heater) from a friends basement. I was at the top bent over pulling a dolly it was strapped to. I want to try this technique, but I'm afraid of further injury as I'm a construction worker, and have a family to support. Any words of wisdom for me ? No insurance for treatment here as my policy was recently cancelled, and new policy premiums are too costly.

[@Ayanatheprojector]

thank you for this video, i am a dancer and have been experiencing hip popping for a long time now but never thought anything of it. but i started to have hip pain now and the clicking continues. i am using this technique to see if it gets better.

[@jamesBraithwaite]

+facetsof yana Great thanks for watching! Keep us all posted! -James

[@Ayanatheprojector]

Will do!!

[@Christfollower48]

when I do that stretch that aggravates the strain, any thoughts, that stretch has been a lifesaver for other hip which was weak on outer hip. but my right hip sore in front gets worse with that stretch

[@candacecovic631]

Thank you James!! I just went for a jog (first one of the season, and did zumba yesterday, and haven't worked out in a looong time) - and hip flexor was super twingy and hurting! I don't have a ball to do the dummbell thing but I'll do the lunge stretch.

[@jamesBraithwaite]

Excellent glad to hear! Keep rocking it Candace! -James

[@superatech]

Hello James, Can you tell me why stretching is good for a hip flexor injury? Thank you for your video. After my MRI, I am going to look into these kind of treatments if they are not contra-indicated.

[@jamesBraithwaite]

Stretching is useful as a part of an overall rehab program that includes strength training and monitoring by a professional. If a muscle has become shortened due to spasm and guarding or contracture post injury stretching will help with this. Def talk with your physio to see if this exercise is right for you! -James

[@VictoV7]

This worked instantly for me! I did it and didn’t feel the pain .... then it still hurt afterwards so I keep doing it and Im feeling better!

[@jamesBraithwaite]

Awesome! Glad it helped!

[@dylanmoses6354]

What can I do if it is the outside of my hip that is causing pain?

[@kevinp1826]

Done daily or every other day? With the weight and the ball specifically

[@jamesBraithwaite]

+Kevin P I'd do it daily but I can't comment on your specific case without seeing you. If in doubt get your local PT to have a look! -James

[@cameltryde]

the stretch out on the knee just what Ive been looking for Thank You

[@otallyawesomepeople]

This was really helpful, thank you!

[@jamesBraithwaite]

You are Very welcome! Glad it helped! -James

[@Albatross779]

Already started noticing some relief in tension after the first time performing this since my hips have been hurting during my heavy squats

[@ajala8639]

thx - this was very helpful!

[@halledreger7951]

I pulled my hip flexor, but it hurts closer to my hip bone!

[@chonrodriguez7572]

heat and ice rest it take something for inflamtion i took some cbd thc oil drops and a paink killer it takes the pain away but the overall duration of healing is about 2weeks happened to me the other day running miles🥵

[@salenaechols8719]

My chirp would do that for me as I slowly lower my leg. He did this to help tightness on my upper back and pain when turning my head. It helped so much. What can I do at home to fix this? I am no longer able to see my old chirp since I've moved.

[@shania_johnson2437]

I pulled a muscle on my right hip is there a way you can get rid of it fast?

[@JJ-ln6ph]

Mine is more located towards the outside of my hip(left side) , and a bit lower from the groin area. I do run track and have a knee problem in my right knee which is causing me to limp , I THINK this is causing stress to my other leg (left). It’s Painful to lift my leg, sit, touch, walk, and when I sit my leg will go numb within 45 minutes. With track season coming up would this affect me ?

[@C.amooni]

Sounds like you may have issues with your TFL and the IT band? There's release techniques for the TFL that can help &the numbing almost sounds like you have issues with piriformis that might be giving you sciatica like symptoms- i have the same issue except mine is pain when sitting for a while rather than numbing, but the numbing sounds alot like sciatica

[@JLeeAgency]

I have sharp pain in the hip flexor area, even during slight movements, but there isn't any bruising. Would the first technique still be appropriate?

[@jamesBraithwaite]

+Jonathan Lee Hi There! Hmm I'm not sure in your case without having a look at it specifically so I can't comment. I'd have it checked out. It doesn't sound like a garden variety flexor strain so do see someone before trying specifics. -James

[@bushmansurvival5053]

Hi, I will try your exercises but I pulled my hip flexor 9 months ago and it is still in major pain. I have tried resting the muscle for months but that did not work. I have tried stretches but that does not help much either. I also have tight muscles in my lower back every time I try to walk any distance or stand any amount of time. I also have a herniated disc with a pinched sciatic nerve which I am doing lower lumbar epidural injections for. What is going on here? Is it possible that I pulled the muscle so bad that I will never recover? I am 55 years old. Thanks. mark

[@tanni008]

James one more thing can you tell me how long it will take for my little brother to recover fully

[@englishexperts1974]

Can a strain last for years?

[@guptahaha]

Whis is this in my recommendation? Gonna watch tho

[@whassupdoc007]

Thanks for the home trick. Would this also help for iliotibial band syndrome too. I'm in severe pain at the iliopsoas and also the gluteas too. Any tips?

[@jamesBraithwaite]

whassupdoc007 Hey! This is not such a great IT band release... Check out this trick from Kelly Starrett for a good ITB release. kzbin.info/www/bejne/gIe1haGBisx0iKN7ood luck!-James

[@jamesBraithwaite]

james Braithwaite Whoops, Mis-pasted the link. kzbin.info/www/bejne/gIe1haGBisx0iKM

[@whassupdoc007]

james Braithwaite Thanks. These excercises and stretches are helping me for all the hip flexors.

[@opalpearl3051]

I am experiencing soreness in my right groin. Thought it was a hernia, but it was not upon getting test results back. Doctor thinks it may be a hip flexor sprain. He says apply heat and ibuprofen when needed. Is that different from what you are describing. In my research, I found that it might be a strain of an adductor muscle (magnus, brevis, Longus) or pectinius. I am confused now.

[@fluffyflo2602]

Have you got any answers?

[@roccolaurienzo9171]

James, I have had Right hip flexor pain for many years. Lately ( the past year) its been painful to bend down and tie my right shoe. My work is physical and I play hockey and other sports. The ground stretch feels good and will keep on it for a couple weeks. I was told surgery was not an option. Can you give me advice. Thanks

[@jamesBraithwaite]

+Rocco Laurienzo Hi Rocco! Hmmm... this sounds like it could be something other than a pure muscle strain, have you had it checked out by a good physio? Unfortunately I can't comment on your specific case without having a look at it. Don't hesitate to get a professional eval! -James

[@Dcthetruth85]

Man it hurts when i do this, I don't know what cause mine i play basketball every weekend and i'm also an overnight stocker. Between those two i don't know what is the the culprit that cause my pain.

[@Matt04COYB]

Should I do this exercise and stretch if I think I may have a small tear in the muscle ??? I kicked a football and felt a pop, 7 days after and I can walk and do a very slow jog however cannot kick a football and I feel pain when lifting my knee to my chest

[@jamesBraithwaite]

+Mattt15 Hi there! No, if you suspect a frank tear (grade 2 strains and up) you should first have it professionally checked out. This protocol is for grade 1 strains. Good luck! -James

[@kathywardderrickson5879]

unfortunately the 2nd exercise will not work for me. I'm 60 yrs. former dancer for 40+ yrs and had both hips replaced. I'm having so much pain now in the front flexor sometimes I can't even move to get up and hurts to even walk.

[@jamesBraithwaite]

+Kathy Wardderrickson Oh dear Kathy I'm so sorry to hear about this. If you haven't already I do recommend seeing a good physio in your area to have this looked at. Perhaps there are things that can be done specific to your situation that can help. Good luck -James