Hip Flexor Strain-Tendonitis? Best Stretches, Exercises, & Self-Treatment.

"Famous" Physical Therapists Bob Schrupp and Brad Heineck present the absolute best self-treatment, exercises, and stretches for hip flexor strain or tendonitis. Generally the Rectus Femoris muscle is involved.
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[@ankurchanda887]

Thank you that intro song actually releived me off my hip flexor pain already

[@TriundHill]

@Ankur Chanda Not certain about the points made but ,if anyone else needs to find out about good hip flexor stretches try Nevolly Hip Relief Nerd (do a search on google ) ? Ive heard some awesome things about it and my co-worker got amazing results with it.

[@Elliemaret]

😂

[@N3eNe3]

Lmao. I was not expecting it

[@tigerlion8600]

Honestly i was about to comment the same thing

[@Sekerak072305]

What was the different issue you were referring too that it could be if it’s not a hip flexor issue when moving from the groin area massage in the video

[@IJoAnZI]

These guys are pros, one long take. No jump cut edits like most youtubers that have artifical personalies.

[@nimstennis]

do you make videos??

[@christianshroyer7233]

I just did this massage for a few minutes for the first time and already feel a crazy release. My hip has been a huge reason why I’ve been laying off squats in the gym for a long time. Thank you!

[@andreasgaasvaer5285]

Dude same! I've had this on and off for over 2 years

[@xxxmelissatacionxxx]

I'm pretty sure this is what's happening to me now :'(

[@Spork123able]

Unfortunately, I injured mine about a year and a half ago, while cycling, and still have no relief. I've tried therapy and cortisone shots

[@worldssmallestkitchen5257]

This is the 2nd time you guys have made my life so much better. Thank you.

[@marcabbink2772]

Same here, twice they've helped me out a lot! Life-changing tips! 😃👍🏼

[@evan1036]

Wow I went from straight leg limping in pain, to walking normal with no pain in 10 minutes... Thank You!!

[@JB-nr8fu]

No one knew! I found answer here!! Chiro, PA, orthopedic doctor and it was agony! TY SO much!!

[@podunk87]

Man, I really appreciate y'all. Thanks for all of the time and effort y'all put into helping. I wish you the best.

[@nimstennis]

The passion and impact these 2 men have is awesome. I love how they are opposites too. brad is a bit serious and Bob jokes around and is funny. Thank you so much . life savers

[@chrismcdonald8104]

You've changed my life, seriously. This video and several others. Thank you SO much.

[@mrmarzo]

I wish any of my previous doctors were this in-depth.

[@Revolver1981]

mrmarzo My Doctors are useless.

[@nimstennis]

move forward

[@marcabbink2772]

I wasn't so much pain yesterday but doing this simple massage on the hip flexor give me almost immediate relief! Incredible!

[@Ewang2727]

They aren't bc they have to literally know every other aspect of your body while Bob and Brad are discussed in msk. That's like expecting a head chef, whose job is to manage his or her line of cooks, to know the intracacies of flavoring a specific dessert just as well as the sous chef who works on it every day does

[@aradawg]

I've learnt so much more about my issues and have made considerable progress toward resolving them from these videos than I did in 10+ physio visits (which of course weren't cheap, and I'm not financially well off.) Thank you so much for making these videos, you have no idea how profound the impact has been on my well-being, and I'd imagine many others too.

[@rabia786ist]

Hey Bob & Brad, I wanted to Thank You both from the bottom of my heart. This video was very informative. I went to urgent care and to a physical therapy, and I was still unclear about the entire matter. I find Your explanation simple and to the point. Thank you for demonstrating the stretch and exercise. You guys are the best.

[@devanshi4392]

Thank you soo much....I ran too much and developed hip flexor but after watching this video, the pain went away completely !!!

[@-C.Hiner-]

Life saver for going back into track season having a tight pain in my hip, it helped so much. Thanks for this and keep up the good work 👍

[@NoelAKABigNolo]

You two are life savers. This is the second time I managed to treat an annoying pain with your help only. I had a pain on the bottom of one of my shoulder blades, and nothing was working until it got unbearable. Luckily I found your channel right when it started to be extremely uncomfortable. I managed to diagnose the problem and see why it was hurting, and then treat it properly. It was instant relieve. This time is almost the same, except that I already knew you and it was much faster. Instant relief once again. Thank you so much!

[@marcabbink2772]

This got rid of my hip flexor pain almost immediately, unbelievable! Thanks so much for your help guys really appreciate it!

[@leontinehartzell5708]

Thanks you guys! Whenever I have a strain or injury you are my go-to men for great advice, exercises and treatment protocols! Thank you for making all your great videos!

[@KarthikKannan412]

Thank you both! The pain relief was almost immediate for me with the stretching

[@bbfreetube]

I bought a Purewave and use it on this area now for 3 days and it has helped more than all the physical therapy I have done....thanks

[@connieyaqub56]

Thank you for taking the time to explain this thoroughly and slowly!

[@ms.lumpkin800]

I love these guys. They've helped me more than any therapist I've had!

[@hickelthepickel476]

You guys are so helpful. Keep doing what you doing

[@raysaeidi5558]

You have got no idea how much I love your program. Excellent job!

[@BrettOPediaTV]

OMG thank you both so much! I’m a cross country runner and a former semi pro skateboarder, and I’ve been struggling since the beginning of July with pain in my hip flexor, to where I couldn’t skate or run for about a month. This helped me so much!!! Also your dynamic personalities make these videos so fun. Thank you a ton!!!

[@MrNovemberfourteenth]

Done mine at football about a year ago. and started skating again and im in pain every time I do anything on it. Brutal.

[@robotidiot5290]

I'm here because I got hurt skating, and I just wanna say there is no such thing as a semi pro skateboarder. Idk why you would refer to yourself as such 😂

[@robotidiot5290]

I just watched your clips man. You're delusional for calling yourself that. You should just skate and have fun, don't make these ridiculous claims bro just be yourself. Not even close to semi pro, let alone shop flow 😂

[@davidfrankenfield3742]

You guys are the best. I had an IT band issue during marathon training and after looking at tons of videos, yours gave the best explanation of what was actually going on and how to fix it. I have no doubt I’ll be able to remedy my hip flexor pain as well. As a bonus I’m a new dad and your dad jokes are on point. I’m taking note. Thanks guys!

[@trieshard1]

I have had such problems with my hip, have seen a physio and lately an osteopath. I have had xrays and an MRI. Both tests were negative. I have not been able to lift my leg, had very bad spasmodic pain which stopped me in my tracks on many occasions, just could not lift my leg to walk. And then it started to spread down my leg and into my knee. To cut a long story short, I watched your video a couple of days ago and tried to find the sore point as explained by you. And yes, I really did find it!! For the last couple or three days I have been massaging this point, and it does hurt but the pain wears off. Also I have a electric massager and have been using that up and down my thigh. Plus gentle exercises. I believe that things are getting better. I played 9 holes of golf on Friday with no pain. This is the first time for many, many months. It was wonderful (but not the golf!!). I am going to continue to do as you suggest and fingers crossed I will continue to improve. Thank you so much for the information.

[@nickhinton8888]

You guys are amazing. I’ve learned to listen to my body, find the issue, and as soon as I can specify what the problem is you guys always have videos on it. You guys truly are the best of the best. I wish I could thankyou more

[@marcabbink2772]

I was in so much pain yesterday but after watching this video and doing the simple massage on my hip flexor it, gave me immediate relief...! Incredible and thanks for the info guys!

[@lezleyneill]

You guys are amazing! You've helped reduce my pain & get me moving so many times ! Thank you 🙏🙏

[@marcabbink2772]

Thanks so much guys, this video changed my life! Haven't felt this pain free and loose in years! Thanks again...!

[@josemartimartir]

Bob & Brad you being the most amazing. I Have not seen enough of frontal rector femoris pain. Midway between knee and hip.

[@mrsd685]

Great video presentation, Brad and Bob, as always. Thanks so much. And a shout out to Lani, (Lonnie, sp?)! Great work on your camera and mic work, kid! ; )

[@erictheis6527]

I was squatting today and felt pressure at the bottom of the exercise and felt tension on my left hip near my groin. I looked up hip flexor anatomy and diagnosed it was the rectus femoris and then i found this youtube video and did everything they said, and it was EXACTLY what i needed every stretch i could feel it in the area I had pain.... these guys give out free advice better then if i were to go in for a physical therapist.

[@paulmichaelsabapathy9672]

Did the massage and exercises while watching. Pain is gone. Thanks so much.

[@bitethesun]

Great video guys; thanks for sharing your knowledge!

[@ET_Drums]

Glad I found this. Strained my hip flexor swinging too hard playing golf. Going to start doing these stretches before my rounds. Thanks, guys!

[@BossKing1243]

Oh my God BLESS y’all man, this stuff actually works, and immediately

[@kristenknodel1521]

Wow! I did the first 2 treatments and my hip flexor feels 80% better. Thank you so much fir your good, free treatment!!

[@randomspirit]

Yay, this is the one I've been looking for. Thanks!

[@robynw9810]

Thanks for sharing your expertise with the world. Such valuable information. I will start to feel better very soon with your help. I see a local physio regularly but am happy to be able to get other parts of my body in check also. This is a very helpful video, as the same as many more before it, and appropriate your channel. Hugs from Vancouver.

[@ruatoomey9107]

You too are good, had a calf strain for 4 months couldn’t get rid of it, saw your video on calf strain ,working across the calf, sorted after 2 weeks. Hoping for same result with hip flexor. Feel better already. Thanks

[@SomarDee]

Love you guys! I binge-watch your videos. They are very helpful. Thank you both!

[@timklein3962]

This video helped me identify my hip problem and provided immediate relief; Thank You guys for this great video !!!!!!!

[@antidepressant11]

Hey I want to thank you guys. Your videos have helped me. Saved me money too.

[@jdb123ize]

Thanks drs, bob and brad. I didn’t know what was happening to me. I’m in so much pain. I love you guys and your channel

[@Kaemeel]

You guys are life changers, thank you so much for the help

[@NJ-xyz13]

OMG, the massage and stretch totally helped my pain!! 😂 I am also glad that you talked about hip tendonitis, too, because I was confused with hip arthritis or hip brucitis but neither seemed to fit my condition! Thank you so much!! 😄👍

[@tigerlion8600]

Likewise

[@makemoneyrelax]

is your pain gone?

[@freddyphredphred]

Thanks for offering these to the youtube world. I've recommended these to friends and fam I'm in San fran

[@mrashraf1982]

Thanks guys.. I like the way you explain and help people

[@js-wj8si]

Omg I've been in so much pain, I've had it in the past, my pelvis was shattered so I get this often, thank you guys so much, you handsome Dr guys you

[@jonathansmith9934]

You guys are great. I was just getting back into running and picking up the pace. Started feeling a pinch in the flexor that turned into a painful yank. Did the massage you advised using a small medicine ball and it really hit the spot. The dynamic between you guys is great!!! Thank You

[@tashietyler5966]

Medicine ball is a great idea! Thanks

[@sherryt9152]

Thank you so much Bob and Brad! I am rehabbing my knee and hip. I have been climbing 4 flights of stairs almost daily for the past 6 weeks after our elevator quit working. (I’m usually a person who avoids stairs-so my body didn’t adapt well!😮) Your videos about how to wrap ankles and knees and how to isolate and treat the muscles have given me so much relief! ❤❤❤

[@lezilewhitehurst466]

Feels so good to finally find where to rub😍thank you Docs

[@brianroark8748]

I cannot thank you guys enough. I strained my hip flexor playing soccer and i was trying to find an in depth tutorial on how to stretch it and get back into soccer.

[@jacqjewel1]

Thankyou sooo much , the rubbing method and deep stretching worked really well ....wow, I can walk now, with no strain. My hip flex was really tight this morning, thanks to you both !

[@6044rick]

Thank you so much! I'm definitely going to try this!

[@arimasson]

Thank you so much. This saved me from years of pain and confusion. I thought I had FAI but watching your videos I realized the truth. Thank you so much from the bottom of my heart. Life-changing videos. Thank you.

[@BobandBrad]

You're very welcome!

[@MegaPinklady11]

Absolute life saver. Thanks😊

[@marendaeison5502]

Great information and they're humor makes it a pleasure to watch. Never a dull moment with these gentlemen. Thanks!

[@BobandBrad]

Glad that we could make it enjoyable Marenda :)

[@JAiRUh0326]

Yes yes!!! Love it

[@AliEram]

Many thanks for this valuable and useful information.

[@AMINWAYOUK]

Thanks, That was really helpful, you guys are super practical ... thumbs up.

[@joesoap1960]

Absolute legends.my injury was worth discovering youse and i like the way you talk.

[@mjrchapin]

I come back to your vids again and again. Oh, I've got this again! What did the boys say about that? And here I am again. Thank you so much. You'll never know how many people you have helped! There's a lot of us out here!

[@mpuppybreath]

Excellent treatment! I could feel my quad relax too. the leg swing is great.

[@somevino1048]

Had the nagging pain for weeks, the rub works, every day a bit better. Tried lots of things,this helped. Thank you

[@androooo9552]

You guys are absolute heroes!

[@tonicat5068]

Thank you! I hope these moves help me, been suffering about 6 weeks😢. Really love your channel😊

[@Anonymous_999_]

Are you good now?

[@neilgendreau5959]

Nailed it! Huge knot right where they are talking about. Also try raising your foot flat to the height of a kitchen table and hold for as long as possible. Then try the hurdler's stretch which works the muscle from the opposite direction. From a functional standpoint, raise your foot to a chair, bend over, and tie your shoe - this one gave me the most problems due to lack of mobility in the area, but you will be making good progress once you are able to tie your shoe laces without impingement or pain. Hope to be squatting again in no time! For you competitive lifters and gym warriors out there, be sure to work on your flexibility, especially as you age! You have no idea how valuable your mobility is until you lose it! Once you become locked into a dysfunctional motor pattern, it just becomes progressively worse, and there is no amount of mental toughness that will allow you to work through it without encountering serious injury. Therefore, be sure to balance your routine with comprehensive stretching, light bands, and mobility work. Cardio also helps to get blood moving into the afflicted area, especially when you are unable to train heavy. The combination of these strategies will break up scar tissue, reduce inflammation, and help with recovery - not only from injury, but between workouts as well! Train hard, but be smart; be careful! Doing so will increase longevity and help to maintain progress!

[@big4g63t]

So...I have pain right in that same spot... Been fighting it off and on for over a year.... It gets to the point where it immobilizes my normal function of walking... So I basically hobble like I got a peg leg.... And then completely disappears after being off of it over night.... Do you think it's my hip flexor? I'm 37 male... Over weight but decent shape and activity otherwise

[@JorgeSilva-wg3cs]

Great channel best one for physical therapy. Maybe add in signs and symptoms for types of injuries that stretch could help

[@inpowerrecords]

You all are saving lives!!!! You are awesome 😎

[@whitneyoneal2360]

You guys are the best!

[@stacystanton7993]

I've had pain there for about 6 months. It's been driving me crazy. Thanks for the tips. Im eager to try them.

[@kowalski4092]

Did it work?

[@MrNovemberfourteenth]

@@kowalski4092 haha I know. Imagine not even giving us an update.

[@Fleed907]

All of those who say “I will try this and that” never come back

[@bofygaming9672]

You guys are the freaking best!! Praise God for creating you both

[@amyblaine7624]

Came for my hip flexor, subscribed for the amazing song at the beginning.

[@daikayll1897]

Great lads, thanx a lot. I'm 55 but still serve and volley so I need this help. Will report back in 2 weeks with results. Hwyl Fawr from Wales.

[@andreasgaasvaer5285]

I got a major strain in this area over 2 years ago. Nothing helped, but this has finally gotten me a big step of the way to getting healthy🤩😁

[@45Happydays]

Thank you soo much I will be trying all this exercise Appreciate your video

[@BobandBrad]

You are most welcome! :) Thanks for the nice comment!

[@Teresahorner]

great video. btw great haircut too. Thanks guys for the help. yay i see brand new spine. orthapetics today, i pray they can help me after these long 9 months. god bless

[@dnastable]

Bob, Brad - I pulled my hip flexor on a failed squat. I had consistent pain for almost 3 weeks (stretching and some light use to try and keep blood flowing / prevent scarring). I tried this two-finger massage last night and, this morning, it’s 90% better than when I went to sleep. I will keep this up. Thank you!

[@brand_5290]

Same for me, i pulled it while doing squats, it’s been a month now and the Pain still here . Pls do you have tips for me ??

[@edmondo4444]

thank you :). fantastic easy to understand instruction

[@BASSREEFLEX]

Thank you 4 ur message u guys r VERY GOOD ! Look forward to it just let us know Cheers again !

[@floridasunshine2670]

These videos are so helpful and simple stretching anyone can do. I was mis diagnosed so many times and I believe it is my hip flexor!! I went to the chiropractor and when she massaged that muscle I about went through the roof!!!!! Very painful!!! Very tender , it burned. I dont participate in high intensity sports so I'm not sure how I injured this but it's awful. It only hurts on one side too. I've been doing my stretches, I'm going to add one of these into my routine. My range of motion has gotten better, I couldn't even lift my leg off the ground at first. Anyways great information and easy to follow steps. People should be thankful for these videos, especially if they cant get to the chiropractor!!!!! Spot on !

[@ruthmoore1448]

Wish I lived near by, I would come in and get all my injuries assessed. These are great video's. I like the your idea that scar tissue can be broken up! Thank you

[@live_monkey2485]

You two are legends. 👑

[@dehsa38]

I have been diagnosed with stage 3/4 osteoarthritis in my hip. There was once a quite popular, and simple exercise machine called the Gazelle, I fished the one I have out of the garbage. So far, I've worked out on it for 40 minutes, and the results are fantastic!

[@arwanita]

I have FAI a milder pincer impingement at my right hip and an anterosuperior labral rupture (lesion) close to the base. Most of the times I have problems with this muscle and rubbing that spot it really helps almost instantaneously. Foam rolling also helps. There are some exercises like laying on the back and raising the legs (usually a core exercise) that gives me a lot of pain the next day and it's always the hip flexor. Bridges and some bridges variations are truly beneficial...I keep coming back to your videos. Thank you.

[@BASSREEFLEX]

Hi Bob & Brad, Can you do a video about " iliocostalis lumbar" pain treatment look forward to it Cheers !

[@mikethebomb4296]

Helped me so much

[@virtualcircle285]

You guys are wizards the first one worked wonders

[@harolddiaz5565]

You guys are amazing

[@mauiswift6391]

You guys are great! Thanks!

[@bekamartin7504]

You're the best thing on You Tube!

[@0121neil1]

Thanks guys have been weeks in pain

[@igotaak47]

Great info.

[@dawnspoto124]

I love all the videos. Thanks for posting them. After sitting for 15 minutes or more, it hurts to stand. I have pain in the front of the pelvis towards the inner groin. Are these good stretches to relieve this pain or should I be looking for another one of your videos?

[@missdarque]

We did that bicycle exercise in Pilates class today with a theraband. We reversed the direction as well.

[@nicole-secondaryemail-mort9617]

Thank you so helpful.

[@hawalovee_]

Thank you, I felt better instantly. I’m not a athlete or anything but I was moving furniture around my house yesterday and was using my leg to push. This morning it hurt to lift my leg lol

[@angieyost4400]

This video was very helpful. I was trying to deduce if I had him impingement or a strain... it turns out it is just a strain. THANK YOU! The massaging really does help.

[@BobandBrad]

happy to hear you found something that helped!

[@sueramirez4706]

Thank you!

[@glenacord]

You guys have awesome ideas!