Best Exercises For Hip Flexor Pain – From a Physical Therapist

A collection of the best stretches for tight hip flexors and best exercises for hip weakness. Includes tests so you can tell which exercises will be the best for your pain and step-by-step instructions on how to perform them properly. All demonstrated by a doctor of physical therapy. Keep reading for more!

STRETCH OUT STRAP USED IN THIS VIDEO (aff): https://amzn.to/31uVn5b

OTHER VIDEOS YOU MIGHT FIND USEFUL:

✅ BEST EXERCISES FOR HIP BURSITIS: https://youtu.be/10djgkzwsFk

✅ HOW TO FIX YOUR LOWER BACK POSTURE: https://youtu.be/QumlJTVhVCc

✅ HOW TO STRETCH YOUR TIGHT HAMSTRINGS: https://youtu.be/F0KLuaPyP4g

✅ 10 BEST STRETCHES FOR TIGHT HIPS: https://youtu.be/f0sXwLNjp6c

✅ STRETCHING ROUTINE FOR TIGHT HIPS AND LOWER BACK: https://youtu.be/nm-fxV-bwWg

Pain in the front of your hip can be a common condition. Most people think pain in this area is due to hip flexor tightness. While this is true in many instances, it’s not true ALL the time.

Many of us have tight hip flexors. This is often a result of spending so much time in positions with our hips bent (sitting, sleeping in a fetal position, etc). With our hip flexors in this position, over time they can undergo what we call an “adaptive shortening”.

This is where the muscles actually tighten up in this shortened position making movement very painful.

The recommended treatment for tight hip flexors is obviously stretching.

But what if the pain in your hip isn’t due to hip flexor tightness?

Believe it or not, some people can actually have weakness in their hip flexors that manifests itself as anterior hip pain.

If that’s the case, you absolutely don’t want to be stretching them! In fact – just the opposite. If your hip flexors are weak and if that’s what’s causing your anterior hip pain, then the recommended treatment would be strengthening them.

This is best done via specific exercises that are going to work the muscles in this area in the best way possible to help alleviate your pain and discomfort.

In this video, I demonstrate some simple tests that you can do at home to assess whether your hip flexors are tight or weak.

You can then follow along with 2-3 simple exercises and stretches based on your condition to see what exactly are the best exercises for your specific condition.

HOW TO CHECK FOR HIP FLEXOR TIGHTNESS (3:24)
Lay flat on your back on the edge of a table or counter (this can be done on your bed, but if it’s too soft the test won’t be as accurate).
Hug both knees to your chest.
Slowly lower one leg down towards the table.
The lowered leg should lay flat (or almost touch) the table. If not, this is an indication of hip flexor tightness and you need to stretch it out.

HOW TO CHECK FOR HIP FLEXOR WEAKNESS (4:56)
Put your foot up on a chair – your knee should be at the level of your hip.
Raise your foot off the chair and then lower it back down.
Repeat this ten times.
Repeat on the other side.
They should feel the same on both sides. If one side is weaker or if performing this test is difficult, that would be an indication that your hip flexor is weak and DOES NOT need to stretch but rather needs strengthening.

BEST HIP FLEXOR STRETCHES
The stretches demonstrated in this video are as follows:

PRONE HIP FLEXOR STRETCH (7:00)

SUPINE HIP FLEXOR STRETCH (8:51)

KNEELING HIP FLEXOR STRETCH (9:43)

BEST STRENGTH EXERCISES FOR HIP FLEXORS
If you have hip flexor weakness, these are the best exercises for you:

STRAIGHT LEG RAISES (11:51)

INVERTED “L” STRAIGHT LEG RAISES (12:32)

STANDING KNEE RAISES (13:17)

I hope those help you out of some of the pain or discomfort you might be experiencing in your anterior hip! If you did find some relief from this video, do me a favor and hit that “thumbs up” button! Also, if you know anyone this might help please share with them by pushing the “share” button above.

Thanks so much for watching here on Tone and Tighten!!!!

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