Thank you so much. I just finished doing the exercise with the band and omg it helped so much. Again thank you for such an amazing channel, I’m so glad I found it.
After watching this video I tried the banded marching movement with remarkably diminished pain in my groin area after just one try at it, and better still results with subsequent use of the move. I have had this groin pain for a year or more. I tried all forms of hip flexor stretches, as advised by a PT pro with little relief. Thanks for your video. I hope the exercise continues to improve my pain problems in the area.
Thank you for posting this, I was doing it wrong by leaning back too far and not squeezing the core and the glutes, I felt an immediate release! Thank you again
Is it possible for the rectus femoris to be dominant and overused in the hip flexion (because of a lot of sitting through the day and too strenuous running, kicking and sprinting exercises? And how to strengthen the other hip flexors without adding to the rectus femoris loading?
Thanks, I was convinced I pulled a groin muscle, and I have been doing exercises for my groin and not recovering. I'll have to get those sliders. Great work!
So many of these hip injuries can mimic each other. If you’ve been doing the groin exercises and not improving, I think it would be wise to strengthen the hip flexors.
@@RehabScience Yes, I agree. I tried some of your exercises and realized how weak my hip flexors are. That's definitely my issue and not my groin like I thought. Thanks for your help! Great Chanel!
Hi, Thanks for the stretches for hip range of motion. It really is what I needed for my condition. I have a question about the last exercise. Upon trying to do it, there’s a popping in the joint I think. This has happened to me since I was in my 20s and I am in my 50s now. My left hip is in terrible condition and in pain. Should I not do the concentric eccentric movements, I mean can the popping aggravate my condition? Thanks
I have had this pain for 2 years. I think I got it from sitting for hours during Covid. Tried a million stretches…tried physical therapy….now it seems like I can even feel it in my hip and lower back. I have had ultrasounds and at 62, I do not have arthritis or other problem there. Still trying……
i am going to try this band workout , got to find some sliders too, but thank you for your work. my left hip flexor pain just started when i started doing some jogging intervals, do you recommend ice?
5:23 when I was younger injured my hip flexor around 10 years ago, ever since I have had pain when sprinting or playing sport for a long duration. I started 5ks this year and it had helped but I noticed that my hip flexor was weak. I have been doing your rehab but every time I workout I feel as if my hip flexor is weakened and my gape when I walk is funny. How can I tell if my hip flexor healed correctly all those years ago and just needs strengthening or if I had done some more serious damage
You can also perform a similar stretch while standing. In that case, you would use your arm to pull your foot to your butt. This stretch will be a bit more quad focused, but you can extend your hip a bit to target the hip flexors more.
I have degenerative disc disease and have lost the ability to bend my legs to even put on socks without pain in my upper thigh and leg. Impossible to bend properly to pick things off the floor. Its too tight to cross my legs. Can I ever get this mobility back, and loosen this? Its been like 2 years.
And her pelvic tilt is thought to be associated with hip flexor tightness in some cases. It’s sort of a chicken or the egg debate on which one comes first. However, doing the exercises in this video often helps reduce pain related to hip flexor irritation or anterior pelvic tilt.
what level band. i feel mine is too strong that it aggravates my hip flexor. what should we be feeling in this march move? trying to focus on right muscles working, abs, quads, lower back lengthening?
Hello sir ! I am experiencing pain in my left leg in the hip flexor area..I am using loop band for strengthening but can you please tell me how long can this pain stay? Its just the starting so how many days should I take rest
If the pain is truly due to the hip flexor, muscle or tendon, it usually takes a few weeks to fully recover. However, it will take longer if you don’t modify activities that are aggravating the area.
Hey Dr. Tom. What is it that's making it feel better when I do hip adduction machine ("ROM set to #4/5) no weight and I'm literally feeling the insertion of the psoas (it fires off A LOT) yet the origin is where it's weak (especially because of my weak adductor) is what seems to release?? It's didn't hurt and felt normal to sit (but if I stay that why too long it'll revert) If this makes sense 💛🎗🌻🎗
The hip adductors attach very close to the hip flexors and the two muscle groups often work together, which probably explains why that machine helps your symptoms.
@@RehabScience Ahhh ok ok. Update: I've been sticking to the green PT band and started back to the gym on the treadmill this week with only doing simple machines, low weight/sets & reps: (I have to close my eyes when I go to the gym though bc my mind sees the equipment and I starts thinking "weee I'm at the playground" and beast training mode kicks in lol- when my focus is to keep it simple and consistent for now in order to really get a handle on this). The PT assistant I'm seeing for now has seen improvement on the seated bike (not a regular peleton type bike-the other one)and I just had one day success to actually pedal all the way around-with work still needed for control. The buckling is still very present though as the quad muscle is still too weak to actually control the knee replacement/tibia prosthetic attachments. I do try to doing straight leg quad squeezes in hopes something will register sensor wise.. As always thank you much!! 💛🎗🌻🎗
Not helpful! HOW is a stroke survivor supposed to do ANY of these?! It’s like every other video on this topic on RUclips. It. Would be really helpful if you created one.
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
Thank you so much. I just finished doing the exercise with the band and omg it helped so much. Again thank you for such an amazing channel, I’m so glad I found it.
That’s so great to hear! I’m so glad the video was helpful!
After watching this video I tried the banded marching movement with remarkably diminished pain in my groin area after just one try at it, and better still results with subsequent use of the move. I have had this groin pain for a year or more. I tried all forms of hip flexor stretches, as advised by a PT pro with little relief. Thanks for your video. I hope the exercise continues to improve my pain problems in the area.
AWESOME video adding to my routine asap
Thanks! Glad it was useful!
This is excellent stuff. Do you have something on TFL as well?
Here is my TFL video. ruclips.net/video/XkLCMXzWtGs/видео.htmlsi=mtX1FM3lvAFyjcS1
Just what I needed. Thanks!
You're welcome!
Thank you for posting this, I was doing it wrong by leaning back too far and not squeezing the core and the glutes, I felt an immediate release! Thank you again
So glad the video and cues for that stretch helped you!
Is it possible for the rectus femoris to be dominant and overused in the hip flexion (because of a lot of sitting through the day and too strenuous running, kicking and sprinting exercises? And how to strengthen the other hip flexors without adding to the rectus femoris loading?
It's more dominant because of hip flexors weakness
Thank you very much for this video
Thanks, I was convinced I pulled a groin muscle, and I have been doing exercises for my groin and not recovering. I'll have to get those sliders. Great work!
So many of these hip injuries can mimic each other. If you’ve been doing the groin exercises and not improving, I think it would be wise to strengthen the hip flexors.
@@RehabScience Yes, I agree. I tried some of your exercises and realized how weak my hip flexors are. That's definitely my issue and not my groin like I thought. Thanks for your help! Great Chanel!
@darkpoolmm thanks, but i already got some sliders for like 10 bucks.
Hi,
Thanks for the stretches for hip range of motion. It really is what I needed for my condition. I have a question about the last exercise. Upon trying to do it, there’s a popping in the joint I think. This has happened to me since I was in my 20s and I am in my 50s now. My left hip is in terrible condition and in pain. Should I not do the concentric eccentric movements, I mean can the popping aggravate my condition? Thanks
Total hip replacement on left leg & the right side hip socket not good but the hip flexors on both sides a week
Thanks for the video! Could the slider exercise be done using an exercise ball to help support the body weight?
Yes, definitely. I often do that exercise with an exercise ball as well.
i really feel the strecth,,, i'll try doing it consistently.. thanks
Glad the exercises were useful!
I have had this pain for 2 years. I think I got it from sitting for hours during Covid. Tried a million stretches…tried physical therapy….now it seems like I can even feel it in my hip and lower back. I have had ultrasounds and at 62, I do not have arthritis or other problem there. Still trying……
هل توجد ترجمة للعربي
i am going to try this band workout , got to find some sliders too, but thank you for your work. my left hip flexor pain just started when i started doing some jogging intervals, do you recommend ice?
5:23 when I was younger injured my hip flexor around 10 years ago, ever since I have had pain when sprinting or playing sport for a long duration. I started 5ks this year and it had helped but I noticed that my hip flexor was weak. I have been doing your rehab but every time I workout I feel as if my hip flexor is weakened and my gape when I walk is funny. How can I tell if my hip flexor healed correctly all those years ago and just needs strengthening or if I had done some more serious damage
Thanks for this video. Can you recommend a hip flexor stretch that doesn’t involve weight on one knee? I find this painful for my knee. Thanks!
You can also perform a similar stretch while standing. In that case, you would use your arm to pull your foot to your butt. This stretch will be a bit more quad focused, but you can extend your hip a bit to target the hip flexors more.
I have degenerative disc disease and have lost the ability to bend my legs to even put on socks without pain in my upper thigh and leg. Impossible to bend properly to pick things off the floor. Its too tight to cross my legs. Can I ever get this mobility back, and loosen this? Its been like 2 years.
Thank you
You’re welcome!
great stuff!
Thanks!
I had to go to the hospital for this pain last year 😢 the front of my hips are so weak/tight. A lot hurts
Don't you need to put you knee/hip past 90 degrees to activate psoas?
No, it works through the lower angles as well.
Can anterior pelvic tilt cause the hip flexors and associated muscles to become over-actived and aggravated?
Love the channel and insta page
And her pelvic tilt is thought to be associated with hip flexor tightness in some cases. It’s sort of a chicken or the egg debate on which one comes first. However, doing the exercises in this video often helps reduce pain related to hip flexor irritation or anterior pelvic tilt.
@@RehabScience thanks very much 👍
what level band. i feel mine is too strong that it aggravates my hip flexor. what should we be feeling in this march move? trying to focus on right muscles working, abs, quads, lower back lengthening?
When I tried that one with the band lifting the leg I can barley get my right leg up without sharp pain in my flexor should I continue or what?
Love this!!
Glad it was helpful!
Hello sir ! I am experiencing pain in my left leg in the hip flexor area..I am using loop band for strengthening but can you please tell me how long can this pain stay? Its just the starting so how many days should I take rest
If the pain is truly due to the hip flexor, muscle or tendon, it usually takes a few weeks to fully recover. However, it will take longer if you don’t modify activities that are aggravating the area.
Hey Dr. Tom. What is it that's making it feel better when I do hip adduction machine ("ROM set to #4/5) no weight and I'm literally feeling the insertion of the psoas (it fires off A LOT) yet the origin is where it's weak (especially because of my weak adductor) is what seems to release?? It's didn't hurt and felt normal to sit (but if I stay that why too long it'll revert) If this makes sense 💛🎗🌻🎗
The hip adductors attach very close to the hip flexors and the two muscle groups often work together, which probably explains why that machine helps your symptoms.
@@RehabScience Ahhh ok ok. Update: I've been sticking to the green PT band and started back to the gym on the treadmill this week with only doing simple machines, low weight/sets & reps: (I have to close my eyes when I go to the gym though bc my mind sees the equipment and I starts thinking "weee I'm at the playground" and beast training mode kicks in lol- when my focus is to keep it simple and consistent for now in order to really get a handle on this). The PT assistant I'm seeing for now has seen improvement on the seated bike (not a regular peleton type bike-the other one)and I just had one day success to actually pedal all the way around-with work still needed for control. The buckling is still very present though as the quad muscle is still too weak to actually control the knee replacement/tibia prosthetic attachments. I do try to doing straight leg quad squeezes in hopes something will register sensor wise.. As always thank you much!! 💛🎗🌻🎗
Could you do some videos for nerv damage? Like for example median, ulnar, axilar, tibial nerve etc. Thank you for in advance!
I actually have videos for ulnar, median, radial and sciatic nerves.
@@RehabScience Thanks, I found it.
Not helpful! HOW is a stroke survivor supposed to do ANY of these?! It’s like every other video on this topic on RUclips.
It. Would be really helpful if you created one.
yes because the video isnt made for stroke survivors its made for people with hip flexor injury
Excellent!
Many thanks!