Hip Flexor Strain VS Hip Impingement |
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- Опубликовано: 3 окт 2024
- In this episode, Dr. Aaron Horschig shows you how to differentiate between two common anterior hip injuries: a hip flexor strain and a hip impingement. He then shows you the first steps to fixing both!
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Dr. Aaron Horschig is the founder of SquatUniversity.com. A physical therapist, coach, speaker, and author of 'The Squat Bible', Dr. Horschig works with such athletes as international soccer players, MLB and NFL athletes, national-level Olympic weightlifters, and youth athletes.
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80% of my training has become rehab. Thank you for all this free info 🙏
That’s literally where I am rn, fixing my whole body before going back to lifting weight
Same here. Most of the time is going to rehab. Other's are making fun of these but I don't know how to handle them.
Right? Rehab has turned into my best lift
I might cry. I’ve been doing hip flexor stretches for 3 months trying to relieve the pain with no success. I tried the first hip impingement exercise with the band one time and did a deep squat with no pain for the first time since last year. Thank you so much!!!
Same!! The pain has become so annoying. Tried everything & nothing worked. Finally some relief 🥹
i cried 2, because it didn't work at all god damnit
This video literally saves me from a lot of pain that I’ve been enduring for weeks. Thank you so so much
how much time take from u?
Been having hip pain for months and always though it was a hip flexor strain and finally now realised it was hip impingement. Did these exercises for 2 days and already has made a huge difference in my hip pain! Thank you so much!
This was amazing. Went according to the symptoms he stated (impingement) and went through the treatment, worked great for me, no more hip pain. Thanks!
Glad to help!
How long did you do the exercises and how frequent?
That hip airplane exercise has helped me significantly. Thank you for the knowledge 💪💯🤙🤙🤙
Man I’ve been trying to figure out my hip for months, I may have both of these symptoms at this point- but I will try these. You really know your stuff, thank you for the work
Gavin Masterson hope these tips can help! I’ve got longer blog posts on each topic linked in the video description as well
@@SquatUniversity any advice on hip labral tear
@@plaziesmith9348 No real strong tie between issues and having tear. Tear doesn't indicate any issues. It is very common to have a tear and have no issues. The source of one's pain/immobility is usually elsewhere. Hip labral surgery is a farce. So much is still uncertain in the science of hip structures.
At this point, I don't put any stock in labral tears. The 'hips' are the center of your movement and are affected and vice versa by so many different parts of the body. Pain free movements that build and lengthen the muscles that cobtribute the most to strong, mobile hips is your best course of action.
Fuck pain killers and steroid shots, fuck surgery.
You can do this. Study, experiment, PAIN FREE MOVEMENT.
@@smug3311 thanks for reply and advice had this for seven years don't want surgery I will try this thanks .
I been having this problem for 3 years now
I’ve been dealing with this for years. Even before i stopped playing football i could never run full speed because of the hip impingement. Just tried this and i already feel way better. You just saved my life. Thank you so much.
Hi, Somebody put me on to you, I've been searching for months and just got so confused. My doctor sent me for an xray which showed bilateral hip impingement. My doc sent me to a lovely physiotherapist. After giving me some exercises, this was last August, these exercises worked really well. Then early this year I had covid and this put me behind with my physio. So I ended up back to square one and back in pain. This info and exercises look great. I will be trying these. Thank you so much for the free info 😊
Finally I found clarity in an online video for the two differences between impingement and hip flexor strain. 👍👍
I think you just helped me figure out my hip pain that I've been dealing with off and on for years and years. It's a huge relief to finally understand what's wrong and how I can fix it. Words cannot express enough how thankful I am. Thank you so much for the work you do!
Ive watched tons of videos on this issue, this one is straight forward comprehensive. I will start these exercises.
Right?! He is so knowledgeable and thorough! That’s like exactly why anyone looks for anything like this on RUclips. Well done to this guy!
Developed hip impingement from being sat down for too long whilst studying between workouts. This exercise has relieved it so much. Amazing content, thank you
Hey there. I developed the same thing when started college, before that was super active all day long and then just went through sitting all day to practicing judo between workouts. I ended up doing 2 FAI surgeries in both hips and one hip feels like the pain is exactly the same as it was. How long did it take you for the pain to go away with those exercises? Thanks a lot!
I landed on my right leg wrong today while playing badminton at a friends birthday party. I never realized it was hurt or in pain till I lifted my leg to get out of the shower later that night. I tried the muscle strain test and instantly had sharp pain that evolved into tears. Best of luck with anyone having trouble with health!
Thanks to this I’ve realized I have both! The flexor strain got better with soft tissue work/rest but the impingement continues to bother. Time to do those exercises
Thank you so much, I’ve been having hip pains for an entire year but you have helped me have a lot less pain because of these exercises.
Thank you, you literally have a video for every single one of my problems and I’m ticking them off one by one.
Top channel ❤
I tried the golf ball for the hip flexor strain and it relieved so much of the pain and discomfort. Thanks so much. Please continue creating amazing content.
Was running around with lower back pain since month!- physiotherapist told me he can't help me!
You fixed it! THX!!!!!!!!
me too
You're a life saver. I tried the banded lateral pull today and it has improved the pinching pain. It feels like there's more space for my hip to move into especially for squats and my pancake stretch.
where's the collection plate?
Hii
Absolutely insane. I had a hip impingement that I was battling for months and this instantly fixed it.
Dude is a wizard
Hey Dr. Aaron, you are a goddamn wizard. I've had hip issues for a little less than 2 months now and couldn't body-weight squat without my entire back collapsing forward and pain on the side of my hips. After watching this, I'm pretty sure it's an impingement, but am still not certain. Anyway, I did that bend forward, rotate exercise and instantly felt a ton better. Thank you so much, seriously.
Outstanding instruction! Interestingly, placing my hip into extension or adding resistance felt good to my hip. The internal rotation felt nice also. Apparently, I caused an anterior hip impingement by pushing through a high volume Burpee routine... This video is a lifesaver. The RUclips shorts brought me back to this channel.
Aaron your videos are always worth waiting for. Thank you.
Abrare Elahi thank you! Are you okay with the 1x a week videos here? That’s what I’m going to try and shoot for
This video just saved me a $300 office visit. ILY ♡
Omg. You are good. I don’t detect editing cuts, that means you know what you are talking and you have good speech skills.
You shouldn’t expect less from a physical therapist.
ritchiereech thank you! It’s taken me a little practice over the years ... I’m glad you liked the video!
Dang good help man! It was a muscular hip flexor strain for me and I know well why it happened to me in the first place lol. I just didn't know what my injury is called that's why I don't know what I should do. You end up getting in my for you page in youtube. So blessed. Thanks brother
THE BEST DOCTOR❤❤
Thank you!! I was practicing yoga today and felt a sharp pain as I went into a low lunge. Found this video, did the squat test and it turns out I had an impingement. I would have never known if it wasn't for this video. Thank you! I didn't have access to a band and machine, so I sat down, brought my ankle to my knee and gently pressed down on the knee. My hip popped (to my relief), I tested again with a squat et voilá! So glad I found this video. Thanks again.
Thank you so much. I have had the irritation of my hip come and go. Always told hip flexor. But the pain was always at the deep Squat point or dead lift. I appreciate this information so much
You sir are a godsend. Thank you for helping me figure out I have a hip impingement and how to fix it.
Aaron you are the man🥳
Thank you from Chile🇨🇱
Thank you,removed my hip pain in 4 minutes! Subed and going ti check all the vids you got!
Omg you have saved me so much money with this...I have been going to the chiropractor and never got this...this impingement blast been causing me lower back pain too. The teeter totter exercise immediately made a difference
Thank you I was diagnosed with FAI Years ago this helps me so much 🎉🎉🎉🎉❤
u helped me get rid of my it band pain on my right knee. and now i hope this helps get rid of the pain in my left hip flexor
The fly seems to help! Thank you for sharing with us
Wow how this is free to watch is insane. Thank you so much. My goal in the gym is to have a body builder mindset.
There’s is not much talk on muscle imbalances. Short term stretching for alleviation and foam rolling is just masking a deeper issue. Which we see all the time and I’m guilty of myself.
Did the test in this video, I knew I had a hip impingement but couldn’t really confirm it till this video.
I'm so glad you liked the video! Hope the tips here could help!
@@SquatUniversity hi could you please make a video with regards to thoracic outlet syndrome
Man i have the same issue... How is your hip going?
@@harshvardhansingh7704 a lot better I’m conscious of my hip alignment when doing exercises like squats.
I tore my hip flexor back when i was very young playing comp soccer, never been the same but this help a lot, thank you.
That sounds painful
I think I have the impingement from skateboarding empty pools in the early 80s. One foot came off my board and I did the splits. Walked with a limp for days then I was fine but ever since I kind of felt something there. Now at age 59 I definitely have the flexor strain from skateboarding too often. Covid has kept me out of the gym and on the seawall skateboarding 5 days a week. That's too much and I need the cross-training of a gym. Been in the gym for 8 days and am feeling better but I am not completely healed yet. I am incorporating the isometrics with those bands. For anyone, interested Walmart sells those bands for about $7. It's a great exercise. Thanks
Awesome information as usual Dr!! Would love more hip videos on Glute medius problems. I had a Femora plasty for FAI. I have been working through tight hip flexors and pain in the glutes. No radiating or shooting pain to the foot but can definitely lock up the lower back and tight hamstring
Thanks so much. Played sports fo3 years and have had so many issues with the hip flexors and a lot of fatigue in that area. Abs have been strong, but the groin area has been a constant problem when performing explosive movements, sprints, football, basketball. Thank you, this helps a lot.
Thank you, this has confirmed that I have a strained hip flexor. This occurred after a nasty bout of restless legs on a 3hr flight 2 years ago where I was writhing and stretching my leg to get some relief. Its been painful ever since. I can make a start on rehabbing it now.
Did the exercise help?
Priceless!! Info beats even the best of external treatments
Your channel is just awesome doc
You are the man! Tippy bird helped it feel MUCH better
BEST description and info on the web! You're awesome. Thank you for sharing your knowledge.
The hip band exercise helped with my hip impingement! Thanks
Very helpful! Have a powerlifting comp in July and was afraid because of a hip infringement in my left leg. Thank you!
gentlemen this DR knows what he is doing i highly recommend him
I have had hip impingement for years, maybe over 5 years. I never knew it was a problem. I do rhythmic gymnastics and kept complaining to my coaches about pinching pain in the front of my hip. I was diagnosed by a doctor and physiotherapist with hip impingement, it is such a relief to have a diagnosis. For years I believed my pain was normal and had to endure it. I am in the process of recovery, I am getting better but it isn’t gone yet.
Great video and explains in very simple way to understand the problem and how to recover. Big thanks Dr.
glad to come across this video. in a fourth week of what I believe is hip flexor strain. it came about by doing single leg dead lifts for first time, perhaps my form was off, and doing side lunges. then I went home and chopped wood. everything tighted. the hip is improving, so I'm rehabbing on my own.
You have no idea, needed this video, can't even believe how well you explained everything, gonna order some bands.
Your videos have been so helpful, thank you
I definitely have a hip impingement right now!! THANK YOU SO MUCH FOR THIS VIDEO!!
You are a life saver man!!!
Thank you for making this video. I have been trying to figure out if my pain is a hip flexor, hip impingement, or groin issue. I suspected hip flexor, and the test you demonstrated confirmed it as I felt pain unlike with the groin and hip impingement tests. I’m gonna try the treatment you showed. Crossing my fingers that this works and hopefully, I can do butterfly stretches again with no pain.
Update: I tried the band thing, and oh wow! I was only on the second rep and immediately, I already felt the pain lessened when I do butterfly stretch. I will keep doing this exercise and see when the pain will be completely gone. Bless you for sharing your knowledge!
Absolutely superb content with the exception of the hip-hop music intro.
Hearing twist you shared on hip flexor strain and:or impingement helped me a lot! However, I already have an appt today with an orthopedic doc since I’ve had this pain for a month now😑I’ll see what he says?? Thanks again!!
i have no pain when i'm in deep squat position, but it hurts in front of my hips when i get out of the hole. I also did those tests to see if it's hip flexor strain, but tests showed zero pain. I've had this almost 2 years and i can't squat because of it. No pain when squatting down, no pain when in hole, but on the way up it hurts. I have good hip mobility, i can easily do a deep squat
ollvi try this test: squatuniversity.com/2017/05/18/the-single-leg-bridge-test/. If it’s not glutes working hard on each side - that may be your sign.
Same with me both tests and the test below not representing my condition but ı cant stand or walk for 10 minutes without pain. My mrı and xray supports fai but doctor said both left and right sides are same. Left is dead right is good. It happened on a deadlift day. Suffering 2 years now.
Same here man
ollvi Hi did you manage to solve it?, I’m having the same exact problem and honestly I don’t know what to do at this point, nothing hurts until I get out of the hole
ollvi same problem its driving me crazy
Very impressed. This video really earned my subscription. Outstanding.
Man I owe u I was just on the floor in my gym because it hurt to much to stand up now I’m back and ready to go Thxs
FINALLY figured it out!! Thank you sooo much!
Thank you so much this has gotten rid of my hip Pain. I would recommend your channel to everyone I know 🙏🏽
Good content man love it, doesn’t change that we’re being taught by the most articulate Stifler clone ever
Love it 🤣🤣🤣
I did something to the flexor muscles and I appreciate your exercise and stretch movement that enables me to improve my ability to walk better.Thank you.
Dude I think you just saved me from a lifetime of hip pain
Much much needed video!
Haven't been able to squat heavy since a month or two because of this.
Harshit RedDevil I’m glad to help!!
thx for the advise. HI and HFS suck so I'll try this. YOU da best
Awesome explanations!
Idk how I injured my hip flexor. But this helped a lot!! I’ve been concerned about what was really hurting. Will do these exercises. Thank you!
I need a PT like this
Súper informative video. My hip flexor muscle kills me all of the time.
I like your demo as the hip muscle are a key for back pain and lower limb injuries
The bird movement for hip improve my sciatic nerve piriformis. I could never get rid of sciatica completely until I started doing birdys exercises. Stretching can relieve bad sciatica but unless you strengthen I’ve found sciatica discomfort will always linger slightly
I though im the only one have this pain,My head thinking too much i though i have serious sickness.I will definitely try this Exercise thankyou❤
Hip flexor strain. Thank you!!
Thank you for clarifying the difference. I have experience the hip flexor pain for 7 months now. Very painful to climb stairs,sleep and walk. Tho the other day in the groin area where my pain is that I felt and heard a “loud,slight painful “pop”! And now it feels better🥴. Tho it’s a bit soar still but nothing like I experienced in the past months. I will try the exercises to hopefully heal completely.🤗
Your videos are very high quality as well as educational. Happy that you are ready to share you knowledge with everyone. Long live Dr horschig. Can you do a video on how to start squatting and deadlifting with a disc bulge and back injury ?
Mohammed Harris Ashraff thank you so much! And I’ll see what I can put together
When I stand tall or lie on my back, I feel a slight pain in my low back, until I extend my low back or tighten or stretch the low back muscles and then hear a pop and short time relief .. and again the cycle.
I have no pain making any movement as my therapist found.
But the extreme pain when standing on a moving train or bus.
My low back is always tend to the anterior pelvic tilt position.
I don't feel any pain when running, lifting, sitting or exercising.
You should do a collab with Martins Licis. He always shouts you out regarding how good you are at what you do so it would be cool to see a session with you shadowing his squat training and giving him advice etc, or just a joint session. Would benefit both of you I reckon :)
yusufonepiece I’ve actually been talking with him about doing some in the future!
I went into the ER Friday sure that i had a fractured femur. Oh my word, the pain is so severe. X Ray didn't show anything, but an MRI revealed an unusual type of hip impingement called ischiofemoral impingement along with labral tear, thigh muscle edema and a small cyst. I am scouring for anything I can do to relieve this- I am normally very active and workout 6 days per week. I do tons of hip yoga because they ARE tight- but I am also very flexible; able to do the splits, cartwheels and handstands, bridges, all of it! In addition, I do weighted squats and lunges, steps ups, modified one legged squats ,dead lifts, the whole gamut. My daily activities have been incredibly restricted for the last 5 weeks from. this!!! I don't know what to do to get myself better.
I’m so sorry. How are you doing now?
Hi Doc, your video instruction helps me a lot with my hips problem. Thanks a lot
Excellent content..battling a hip flexor strain...so perfect timing
Can you make a video on grade 1 & 2 AC joint injuries ? How to recover faster and rehab exercises?
Jeremy Samuel I’ll see what I can put together! Thanks for the suggestion
Awesome video mate! Thank you
Wow the hip airplane helped out a lot. After doing it the muscles felt a lot more engaged during my squat!
Just wanted to say this video helped me soooo much my squat felt great after doing this no pain. And hit a PR!
Amazing knowledge!
3:15 Hip Impingement
Just see the channel in the morning, and the evening my physiotherapy sent me this helpful video and it happened I did had all the equipment here so did all the test and yes ilthe tension released.... Keep inspiring people 👏👌❤️
At year 12 of hip injury had some great excecises help but nothing long lasting that's on me I think. But these will be good to add
Great, I need to do this.
This is incredibly helpful and I will utilize this info to be able to work with my Healthcare team.
I was diagnosed with a hip impingement back in 2021 (along with other odd muscular things) started immediately after my after my initial covid vaccine. Possibly unrelated to the vax)
Anyway, I've been in pretty intense pain since. I believe it's hip impingement because throughout my life, I have trouble in any squating position including child pose in yoga. My right hip will not go far enough down and I've had instructors try to correct it, but it gets a very strange pain, almost a pinching pain, and won't get in the correct position, even with assistance.
Also, my right knee is painful whenever i put too much weight on it. The lateral ligament always feels weak and painful.
Docs and insurance company treat it like it's a muscle strain or a joint issue. I have NO arthritis in my hip, per several xrays.
Been doing physical therapy off and on since April 2021, no joy.
Your information makes far more sense and as a student of muscular therapy, being trained 2 years in the Ben Benjamin Muscular Therapy, knowledgeable about physiology, anatomy, and lots of amazing things.
I'm sick and depressed about being in pain constantly.
The knee issue started long before Covid, and has prevented me from running all my life.
My right knee gets pain since 2nd grade, which started when we ran the 50 yard dash in gym. As bad today as it was back then, too.
Anyway... I'm going to try this stuff out, because this pain severely limits my activities. It isn't helping my depression much either. Sometimes I can barely walk 😢
Hip impingement exercises gave instant relief. Thanks very very much.. have been suffering with it for many months now.. I will continue doing this and see whether this gives me permanent cure :)
Sir, very well demonstrated.
I am suffering this hip flexor thing for almost 3 months. So from now on, I will do this exercise to get a full recovery.
Thank you anyway😊
This is so clutch
Thank Dr Aaron !!! God bless you