Hip Flexor Injuries: The Right Strength Exercises | Tim Keeley | Physio REHAB
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- Опубликовано: 30 июн 2024
- #hipflexor #hipexercises #hipinjury
Here is my definitive guide for the right exercises to do for hip flexor injuries like strains, tears and tendinopathies: from injury right through to running or kicking a ball.
It's important to start with the basics and work your way up, starting with isometric and working up through to eccentric and then concentric movements.
A mixture of bands helps too, as well as progressing from supine to standing.
As always - remember not to JUST do hip flexor work. You need to have looked at the glutes and make sure you've done your homework on that, as a problem or weakness in the glute or hip stability issues can be a leading cause of hip flexor injuries in the first place.
In order, the strength exercise progression in the video is:
1️⃣ Isometric Holds
2️⃣ Pelvic Push Pulls - Isometric Holds
3️⃣ Isometric Resisted - Loop Band
4️⃣ Eccentric Lowers - Loop Band
5️⃣ Eccentric Lowers - Mini Powerband
6️⃣ Concentric Raises - Mini Powerband
7️⃣ Standing Flexion - Loop Band
8️⃣ Standing flexion - Mini Powerband
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So good to see this issue addressed so well. Ever since my hip failed and has been replaced, I’ve been working on this, piecing together most of the exercises here. But it helps to have it all clearly described in one place, with the progressions placed in order. Planning on being fit enough to surf-ski all day in a few months.
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All your hip exercises have been a wonderful help ! Watching all the way from Ireland. Thanks 😊
Glad they help! 😄
Absolutely love it!!! Thanks a million!
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Such a comprehensive tutorial. Thank you 👍
Glad it was helpful!
yes it is so much helful....Thank You so much
this is what i need.. thank you so much
You're welcome 😊
This is great. I think my right hip has this issue & it was very helpful seeing the proper progression. I always tend to start with something too advanced & feel worse lol. I will start with that laying on the ground iso!
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Awesome stuff! Thanks.
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I experienced so much relief from my strain about 10 minutes in. Thank you!
Glad it helped!
This looks so helpful.
Hope it does!
Hi, im recovering from badly strained/torn hip flexors as a result of riding motorcycle pillion,, im 57 and hadnt been to the gym since covid restrictions, thought i was bike fit, turned out not.
So now i have been using the isometric hip exercises displayed, i
feel it is helping my issue, thanks
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Thanks a bunch this helps, greatfully!!!🎉😊
You're welcome! 😄
I appreciate seeing your well thought out, nicely presented exercise sequence. I'm inclined to combine your sequences with some careful stretching as well. Thanks so much for posting this helpful video. I'm in the northern rural USA, so I'm glad to see you skype (which I'll look in to)
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super helpful.
Great video , very useful!
From Lyon-France
Glad it helps!
Brilliant video, thanks! Any pointers on when to progress to each new level of exercise?
Every 2-3 weeks or so depending on your level of injury and conditioning
great video, starting to help
Glad to hear it!
Just what i need
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Just in time🙏🏽
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at 3.22 another therapist uses a broom handle. behind one knee infront of other. i think might hands might be able to handle a bit more force.
Another way you could do eccentrics is to flex the band up with 2 legs using a strong band, then do the eccentric with one leg.
Guys these exercises work. within 2 weeks I was able to get most of my hip flexor pain away that i got from soccer
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How often did you do it?
Awesome
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I have slight hip dysplasia that has caused over use and weakening of hip flexor muscles. I’ve consulted a surgeon about PAO procedure. I’m wondering if this might help as an alternative to surgical solution.
Hip flexor strengthening and glutes!
I just injured my hip flexor yesterday. Finding it tough to lift my leg to even put shoes or shorts on. How soon should I start strengthening it? What’s the best way to rest it without it becoming too immobile?
Sorry this reply is a bit late. Rest initially and then start after a week. How are you going now?
what should i do if its really painful to hold my leg at a 90° angle, referring to the first exercise?
After following the isometric exercise program, should we try to go to the concentric and eccentric exercises with the same frequency/volume as you mentioned in comments for isometric? You said to try to do 3x30 sec around 3 times a day. Are we aiming at 3x5-10 reps around 3 times a day for concentric/eccentric or is it diffenent? thanks!
more like once a day :)
Hey, thanks for the response.@@physiorehab
Any tips when you have one gluteus that is weaker than the other side. Wich couses that the stronger side do more work in unilateral moves wich couses it to gets more tight/stiff? this then continues so i can feel that i am more tight in lower back and shoulders on the harder working side? I have nawword it down to being the Gluteus medius or piriformis. I can see this mostly in squats and deadlift. So looking for som good exercies to balance this out.
Absolutely. Have a look at all my gluteus medius videos in my channel you can’t go wrong.
My first comment 👍👍👍.
How much time in a week we should do back stretch and what about 2 times a day ,is it ok?
“Back stretch”?
@@physiorehab lumbar lower back stretch
Yeah, no way can I even put my leg up like that or I get pain and spasms for the next 2 hours. It's been about 7 weeks of avoiding anything but the occasional walk. My doctor said it's just a strain of the hip flexor, but she's been wrong before - not to even mention my physical therapists, who have only contributed to my injuries becoming more severe (my hand would not be waiting for surgery without their "rehab" exercise, and all I did was 5 reps). Anyway, I'm fearmongering myself about a labral tear. Had to become unemployed due to the many injuries I got from working, so it's kinda tough to start paying professionals now (and I'm scared they wouldn't be any better than those hacks at the occupational health clinic).
Do you live in Melbourne by any chance? Cuz I know a place.
How many sets of the isometrics of 30 seconds should a person do?
Actually I’m wondering about the functional movements too?
Starting off at aim for about 3 to 4 sets of 30 seconds to three times today spread across the day
@@physiorehab Should I keep progressing the time after I can do 3x3x30 seconds? When do I scale up to the next exercise?
All of that is super painful on my left side….
10:59