Fix a Hip Flexor Pull in One Session - The Miracle Exercise - Ep11
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- Опубликовано: 15 дек 2018
- This video shows the main exercise and concepts behind healing Hip Flexor Pulls and much more!
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VIDEO DESCRIPTION
In today's episode, Zack takes you through an innovative approach to healing a hip flexor pull injury in just one to two sessions, showcasing a specific exercise and test that promises remarkable results. Witness the story of an athlete who struggled with a hip flexor injury for over a month, rendering him unable to play soccer. Through Zack's method, after just a single session, the athlete was able to return to the field, playing soccer again with nearly full recovery. This compelling tale underscores the effectiveness of the technique, providing hope and a solution for those suffering from similar injuries.
Diving even deeper, Zack explains the underlying causes of hip flexor injuries, emphasizing the importance of understanding the hip flexor muscles and their functions. He introduces a unique exercise designed to isolate and strengthen the glute minimus, a critical but often neglected muscle in preventing hip flexor and other related injuries. By demonstrating how to correctly perform this exercise and identifying common compensations, Zack offers a comprehensive guide to not only recovering from hip flexor pulls but also enhancing overall lower body strength. For anyone interested in rehab and sports training, this video is a must-watch, packed with insightful techniques and tips to achieve optimal performance and injury prevention. Don't forget to like, subscribe, and check out our educational episodes playlist for more invaluable content.
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If you lived in England I would literally drive to your place and shake your hand. I’ve had injections, physio and acupuncture and nothing helped. 5 mins with this and instant pain relief. You are amazing. God bless.
Hi I’m planning for injection, if I’m not wrong it’s cortisone injection for hip, do it hurt when injecting , is it helpful?
Spartan not gonna sugar coat it. It hurts like god damn hell. But it helps a lot!
@@KamPOV01 dint you get local sedation, how long does it take for the second does, one of my hip is in bad condition, i sug suggested for hip replacement. But i want to try this first.
@@Bhairav1256 did you get it?
@@crazydissy3893 no, it can't be given it seems. No gap in the joints 🥺... Only option is surgery
Thank you I was out for soccer for 3 weeks because I pulled my hip flexor. You helped me more than my school trainer. That's an automatic like and subscribe
Tucker Dunagan tell others about our channel!!!
hi everyone ,if anyone else wants to discover exercises for stiff hips joints try Letza Joint Relief Lessons (do a google search ) ? Ive heard some amazing things about it and my brother in law got excellent results with it.
Thank you so much for making this video, it really saved my life!
A few years ago, I was running a lot every day and my groin started to hurt so much, I wasn't able to walk properly, even after resting for a few days.
It wasn't just a lot of pain, but at times it felt like my groin just got 'locked up' and I simply couldn't move my thighs. This happened many times, often randomly, and scared me so much...
I went to see some doctors and they said nothing seem to be wrong, and that I just need to let my muscles rest.
I was troubled by this for a few weeks until I found this video.
After doing this for 20min, all the pain went away immediately, it was unbelievable!
My pain came back the next day, but I kept doing the exercise for a week and the pain truly went away.
I re-watch this video from time to time, please don't ever delete this!
Thank you SO MUCH for this ! I’ve been suffering from a strained hip flexor for over 3 years now, and I did this one time 4 reps, and I felt immediate relief and no pain the next day 🥲
Really?
@@felixnicol9413 Yes, please try to do it. It also strengthens your hip flexors.
Do you have pain in lower back or not
YO this man right here is a savior, I delayed playing basketball and all workouts Im feeling pain at my right hip flexor, can't even walk somedays without feeling the pain. immediately after I did this exercise then I can walk without feeling lots of pain. Im so thankful for you that I can keep chase my dream, past few weeks i been stressing so much that I can't do anything eventually doubt myself. Like honestly just thank you for helping so many people with this type of problem!!!
i too have pain in my right flexor. very mild and i can still move and run, but it's there. usually i delay workouts until the pain is gone (even if i can still move well, just like to be safe then sorry), but this time i decided to do something about it because i have made some good gains in my running and wasn't willing to sacrifice them.
i think mine is from a lot of running combined with a bad posture (i'm working on that)
Which exercise? He did at least three. Can you timestamp?
@@jakemccoystart with medius, then minimus, then big ones like glute bridge
i strained my hip flexor 3 weeks ago from kicking rugby balls, hasnt really gotten better since then, but i did 2 sets of this exorcise and its felt the best it ever has, i will continue to do these untill im 100%
How long did it take you to get better after these exorcises
@@uriellopez6647 2 weeks and i fully healed
WOW! This fixed my groin pain so fast, it's not even funny. I was feeling really motivated after 2 months of lack of exercise, so I did a lot of ab workouts like I never left the gym, and the "v" part of my stomach, along with my groin were KILLING me!
After this exercise, my groins feels SO MUCH BETTER! THANK YOU!!
same!
62 y o runner going through this right now. Was thinking it was a groin injury but that's because it is pulling from that area. Great presentation. Subscribed
This guy is gangsta. I thought i had hip impingement, for about 2 years i was doing a hip impingement routine with a band before exercise - long story short, activating the glute minimus with the exercise at 04:23 cured the TFL discomfort i was experiencing INSTANTLY.
Pulled my hip flexor playing basketball almost 8 years ago and it has been a nagging issue since. Been in and out of PT but it never fully went away. This video has literally saved my ass.Thank you.
I just messed up mine playing basketball also ;(
Holy shit it stays with you for 8 years?
@@lupreztryson yeah it didn't go away on its own
@@AR-kp2yz nvm. Day 2 and mine is fading away. Hopefully full recovery in a week
I pulled mine from running ,it happened on the last mile . I got a bit of pain and woke up the next day with discomfort
2:35 adductor (clams)
2:57 minimus isolation (medial rotation)
3:19 medius isolation (kick back with medial rotation)
5:20 build up the medius (if minimus is weak)
lol clams do not target the adductor. Clams is for external rotators
Thank you so much, Zach! I pulled my flexor when playing tennis and felt like an invalid for a month. Massage did not work, ultrasound therapy - directed on abductors and tendons in the groin - did not work. I felt devastated. But...one gloomy night I found you on internet and tried your exercise. It worked after one session...I am getting better and better. It is magic! Thank you, thank you again! Jolanta
I need to share this. This was a miracle! I skate 5-6 days a week. I’m crazy obsessed with it. So I strained my flexor and everything I found online was telling me 6 weeks to even months!
I was so upset. I can’t imagine taking that long off. Well….did this exercise and some super basic yoga stretches. And bam within 48 hours I was back. I even landed a new trick my first session back. I so am stoked.
Thank you so much for this! 🙏🏻🙏🏻🙏🏻🔥🔥🔥🔥
While watching a different video prior to this one, I was thinking that you are the first person to EVER mention the glute minimus. Thank you
Agree with you on mentioning glute minimus!
I love how this channel breaks down explanations and root cause of problems.
Martin J Fernandez thank you
This video should have 1M views. Thank you!
Absolute genius man thank you very much I was out for 3 weeks because of my hip flexor and as soon as I did these stretches the next day I was back playing just fine can’t thank you enough!
No doubt a Miracle 🙏🙏🙏 I have been doing this since a week , my one year of pain discomfort is completely gone
Thanks a lot 😍
2:45
3:20
4:20
5:28
You're the true hero
C Masca07 thx bro
Oh my gosh this is so helpful, i feel so thankful, thanks bro
Ive been playing soccer and been doing track for 5 years and ever since quarintine, i started skateing and ive always injuries even before skating and i watched so many videos and this is the only one that works so thanks
Couldn't find this much explainatory info anywhere else. Thanks a lot
Watched this video, did the exercise as recommended, and immediately felt relief! This was awesome!
Ace Rainey make sure u check out the playlist end of video. It breaks down everything.
The goat. I've checked 1000 exercises this was instant relief.
Thank you so much for uploading this video!! You’ve relieved myself and many others of constant nagging pain.
Had this pain from one year; brought on after doing weights; swimming or running while static stretching. Almost gone with just one session ! Thank you very much! No need of any nsaids! Great job, Dr. Fuller! You made my first marathon next week !
Like many others who have posted here, I’m so deeply grateful for your exercise recommendations for my strained hip flexor. I could barely walk or even lift my knee, and after a few rounds of this glut exercises I’m feeling so much better. Thank you SO much for your help!! Instant subscriber here!!
Just like many others here I've pulled my Hip Flexor a few weeks ago and nothing seemed to helped. I followed this exercise and I can definitely feel the improvement. I also appreciate the in depth details and description given.
I love this! Most videos just show exercises for Glute medius, which I have trouble feeling in my right glute. No matter what variations of exercises to target the Glute medius I feel it more in my TFL. But the exercises in this video helped me understand better. I also have a left hip impingement for 3 years now and this helps. Thank you!
This man is the TRUTH!!!!
🔥🔥🔥🔥🔥🔥🔥🔥🔥
Can't thank you enough mate, almost instant relief. I was at wits end trying to find the right stretch.
I haven't been able to run for 2 weeks. I've been limping around in pain due to hip flexor strain and have had 2 Physio sessions without any noticeable improvement. I came across this video yesterday and did these exercises. I repeated them this morning and now can't believe how these simple exercises have taken the pain away. I am planning a slow run tomorrow to get back into it. Will take it slowly as it feels almost too good to be true. Thank you so much!!
Now this is amazing. The 2nd time I did the exercises I felt and heard a couple of "pops" in my neck, no pain, just like a release. I have been bothered with an occasional sore, cracking neck, on that side for years ....................... not any more ! ........ Awesome, thanks again Corexcell, this has been a huge help to me.
This was literally immediate relief. Thanks so much
What a great technical content/ video editing thanks for taking the time!
I'm going into British Army training this month and was worried about not being able to perform at my best running wise. I feel like this is going to be very helpful going forwards. I've just done intense sets of this and already my hip pain has subsided. Brilliant. Thank you so much.
Add me to the list of people this has helped. I have a desk job and sit far too much each day. As a result, I have ridiculously weak hips which led to tight hip flexors, particularly on the right. This exercise lit my glutes minimus and medius on FIRE. First time I’ve felt those particular muscles in maybe my whole life. I already feel tremendous relief. Thanks so much! I’ll keep this in my routine from now on.
This exercise is pure magic!
Thank you!! from Oslo, Norway
Thanks 1,000 times!!!
Utilizing this exercise for the past year or so has been rewarding. I keep coming back to this.
Got back skateboarding, mid-40's - this exercise is helping me stay healthy enough to skate, over the hill.
All the best - Cheers!
Best advice for free this guy is a life saver
Ive had constant pain for three months from hip flexor stretching from the lunge postion and over stretching it .. your excersises have took my pain away instantly .thankyou for uploading this video .a genius at work right there.
Shut the front door!!! Admittedly I was skeptical this would work. I had such a pull in my hip flexor it was killing me. I only did ten of these on that side and I feel relief. Amazing! high fives, hugs, thank you so much!
Earned the subscription on the spot, great info, this is the best and more comprehensive video I've found here about this topic and I've been looking for years.
Thank you so much! For two years I’ve been dealing with this pain that I didn’t even k ow what it was. Thank you
Been having hip flexor pain for 6 weeks now and can I tell you I just did this and the pain is nearly gone!! Will do again in the am but your a genius thank youuuuu. Got yourself a like and a sub!!!
Cant thank you enough for this video. Thumbs up from Scotland 👍
You need a medal. I couldn’t squat for about 6 months tried this and I was squatting within three weeks.
I really appreciate you sharing this information . Thank you
As a physical therapist myself this video is top quality, Great job Zach on such a quality video. Breaks down the anatomy and reason behind the pain and discomfort, and offers an easy solution to help !
Soccer Doc Thank you so much!! Where is your practice at?
I've just tried the exercises for the first time and have a strong feeling you've changed my life man. THANK YOU.
Hi. I injured my hip flexor while kicking/ kneeing a heavy bag almost a year ago. After going to a physical therapist for a few months, I saw little improvement. I am still not completely healed on that side, but this video has helped immensely. I have seen a noticeable improvement since strengthening my glute min/ max. I have also incorporated lower ab strengthening.
thank you so much . worked immediately after the first three sets.
Thank you- I can't believe how well this worked. Not only has this immediately allowed to get back to pain free movement- but helped me realize a lot about the functionality of the gait cycle/sprinting mechanics. Blessings
80’s floorwork, I love it!
Thanks. Brilliant. Who would of thought this movement could make such a difference. Appreciate you sharing the knowledge.
I cannot believe how fast this worked. I was in pain for 6 mo. and PT never fixed any of my issues.
Thank you very much!
BRO YOU A GOAT FOR THIS. IT WORKED RIGHT AWAY
The way this worked....amazing
Soccer player here. You can tell immediately this targeted exercise does work!
Subscribed, thanks
These exercises really do get to the area effectively. After only 2 sets of 12 using only body weight I can definitely feel it! Thank you.
Im from South America, Peru. We love soccer as your guy there. Ive been suffering for that pull for almost a year. Ive gone to check with quiropratics n fisioterapist here but after 3 months nothing work. So I just decided to try by my own. Doing the best I could, searchig for answer n thats why I writting to say thank you for uploading this. You made my healing process a lot more succesfull. First sesion done n Im feeling. I hope you having a great man. You ve done a real good action.
My hip flexor instantly started feeling better, thanks my man🙌
Wow! This is amazing! I’ve been strained for days and the first try I’m 80% better - Thank you so much!
Wow!! This exercises are really helping me to get back to running.The sport I love.I was ready to give up due to constant hip pain! Thanks 🙏 and god bless you!
Honestly man, I'm in tears from the relief I'm feeling. I have a security event at a MMA fight in 4 days and severally strained my hip flexors and have been in excruciating pain... This exercise gave me so much relief !
Thank you . Thank you . Thank you ! Felt relief with in a couple days of doing this ! Can not thank you enough .
All i can say is wtf??? I did 2 sets of the exercise at 4:18 and my hip flexor pain vanished! Thank you. Will definitely be doing these every day before leg days
I was ready to go to urgent care. I was in so much pain for three days. Started yesterday and almost 100% today. Thank you.
Thank you so much Sir! Ive never had an exercise relieve my pain so instantaneously. Thank you!
Great video!!! I finally found something that works!!
Hey, man. Tks so much from Brazil! I was in pain and after just one session I'm feeling much better. I hope that I could play soccer and running in a couple of weeks.
Best video on this on RUclips.
Literally 5 min of these exercises and my left hip flexor pain/stiffness/weakness 80% gone…it’s been bothering me off and on for almost 20 years. Great post!!
I feel like you just -prevented- a whole lot of pain for me!
I was looking for ways to strengthen my hip flexors, and now I have some very valuable knowledge of other important muscles to strengthen, too. Thank you.
Nari Walsh make sure u check out my corexs12 rehab app. 12 exercises to fix your entire body. Almost all the exercises are not you youtube. The link is in the details of the video. Enjoy
This truly work! I nursed this pain for three days, but 5 mins (3 set of 15 reps as recommended) was all I needed snd I feel fantastic! I did it in bed! No soreness, pain, or tenderness. I’m incorporating this in my workouts moving forward.
Damn. This fixed my pain after one session. You’re a legend!
THANK YOU very much for this, I've actually been intuitively doing these and letting the insight of muscle activation guide me. I wasn't too confident about sticking to my reps until this!
I had a hip flexor pull for a year and three months and after doing the glute minimus exercise three sets of 15-20 reps, I cured my hip flexor pull in one session. I got up and was walking around with no pain, I could not believe it. I thought this was a click bate video but found it wasn't. I am also 52 and not 17 years old. thanks for video, amazing stuff. thanks Zach.
it’s really wild how quickly this exercise worked for me. like instantly. 5 minutes after doing this I can feel the pain releasing and gentle heat/circulation in the area. I’ve been scouring RUclips and google for the source of my hip flexor pain for weeks now to no avail. I am so grateful for this 4 year old video! INSTANT relief for this dancer/yogi body. FINALLY. Thank you!
Best channel on RUclips. Just bought the app, and a session with Zac. Gotta get the laptop working now.
Suffering pain from last 4 days. Last night I can't able to sleep. But now after watching this video I have done only one session and the pain has magically reduced. Thank you so much. God bless you Sir.
Amazing! These exercises really work! Thanks a lot!!!
A huge thank you! Was struggling with my hip flexor four days before a half marathon, practicing this exercise 3 times a days, fixed my hip flexor and I managed to complete the half marathon pain free.. Amazing 😀
This helped so much thank you. I was in so much pain
Broooo you’re a life savior. I was dealing with this pain for a month and a half. I stopped training for a month and used the icing method hoping it would be enough to heal this injury but it was all a waste of time. I started watching this video at 1 am with very little hope this would actually help and damn did this help. This exercise relieved pain that 1 month of inactivity couldn’t relieve.
TheWarGamer_49 make sure u check out my app. Even better exercises. Link is in details of video
Felt this straight away on the minimus location. Thanks for your help sir.
It really lowered the pain like magic thank you man
Wow, great explanation!!
Super informative! Thank you so much!
istg this works so quickly and is just way to easy like i was lying on my bed watched this video and tried and within less than 10 minutes i totally healed from the pain! Hats off to you sir!
Thank you so much. Instant relief. I can't believe it
Thank you , i had problems for a while. Instant relieve when i did the exercise
Παρακολούθησα το βίντεο ένα μήνα πριν. Στο διάστημα αυτό εφάρμοσα την άσκηση, ώστε πριν σχολιασω, να δω αν έχει αποτέλεσμα. Λοιπόν, είναι πολύ καλη και βοηθάει σε όποιον έχει πρόβλημα στο σημείο. Ασκει μυς που ενώ δεν είναι μεγάλοι, είναι πολύ σημαντικοί στο περπατημα. Ευχαριστώ για την βοήθεια. 👍
This is so important.
Thanks for posting I actually hurt myself playing soccer and this helped man . God bless you
just amazing, instant relief can't believe
this knowledge being free is why humanity is winning
Hey I've had pain for a month started doing this and it worked I'm dumbfounded ....had to come back a acknowledge the great info ..thank you
Great video and explanation. Thanks!
Both my hip flexors have been killing me for literally years. I felt cripple. I have been doing this for 3 days, and almost all the flexor pain is gone. It is freaky. Thank you so much for the insight.
Thank you very big!! 100% EFFECTIVE!! There are tons of therapy videos, but yours' the best!!
Peanut Butter thanks. Wait till u see the new improved. Look for it over the next month. Subscribe. All new videos
I can't thank you enough for making this video. My flexor muscles were sore for weeks after running. After doing your exercises for 2 days.... I'm going back out running again without pain.
Kin Y. Chan thanks for watching!!! what i show on youtube is not all my secrets. But bits and pieces to gather interest. And give out free information that works. If your truly interested in getting fixed. Then u should do face time sessions with me and learn my 5 hip exercise testing system. If one of those is off then it is causing your knee pain. None of these exercises are up on youtube. Let me know and i can email u the info and pricing. Thanks again for your interest