Hip Flexor Pain: Best Exercises for Relief

Are you experiencing hip flexor pain? Don't worry, we've got you covered! In this video, we'll show you the best exercises to help relieve and prevent hip flexor pain. Say goodbye to discomfort and hello to a stronger, pain-free body!

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How Common Is Hip Impingement?
Femoroacetabular Impingement can happen in many different sports and athletes of different genders. Normally it is found in higher correlation with athletic populations in predominately young, white athletes with normal basal metabolic index (BMI). We use to believe it was a condition men would only get but women are not immune from it by any means.1 This is probably because girls take part in more youth sports than now.

CAM deformities have been found to develop in highly active young athletes, more so than non-athletic ones.

Development of a CAM deformity can be correlated with high activity levels where the growth plate of the femur has not totally closed. Typically, athletes will experience lack of the abduction, flexion and rotation from the CAM.

What sports are safe for these CAM athletes?
Logic would lead us to believe that the more we require the athlete to be forced into the pinched motion, the more damage to the joint. This can lead to labral tears and femoroacetabular impingement. The CAM deformity decreases the athlete’s ability to move the hip into flexion, adduction, and internal rotation. Take a look at the motions required by the sport and see if these motions are needed to high degrees.

Some sports you should be aware of are:

Golf
Baseball
Tennis
Lacrosse
Gymnastics
Ballet, and other types of dance
Hip Pain Baseball
In the past, many clinicians have felt femoroacetabular impingement was idiopathic, or that it arose spontaneously.

Yet studies have continually shown a higher association in athletic populations than in non-athletic populations, which leads us to believe that there are other correlating factors. One study noted around 55% of all patients are female with the typical surgical age of 28. 2,3

A recent systematic review found that there is a higher correlation of CAM deformity in athletes participating in high impact sports (i.e. basketball, hockey and soccer) over non-athletes. 3

A radiology study showed a correlation of CAM deformity development in youth soccer players whose growth plates are still open.

High prevalence of CAM deformities were found via x-ray in these kids even after initial x-rays showed no signs of CAM development two years earlier.

Overhead athletes are especially high risk due to the need of larger energy motions of the hip.

This demand on the hip can lead to labral tears and increase symptoms of CAM deformity.

Logic says our young athletes involved in club sports and year round programs will have a higher potential of CAM deformities than those who take breaks, or change sports.

Hip Injuries in Major League Baseball
Noteworthy players in Major League Baseball with hip injuries:

Josh Beckett – Femoroacetabular Impingement
Devin Mesoraco – Femoroacetabular Impingement, possible labral tear
Alex Rodriquez – Femoroacetabular Impingement from a CAM deformity
Hip pain baseball
Josh Beckett Hip Impingement
With Josh Beckett being a pitcher, there is a large need for a normal functioning hip with normal range of motion, strength, and power.

While analyzing Beckett’s outings where he complained of hip pain, his reports of pain were commonly made during the later innings when his command and control decreased. More pitches went up in the zone to the glove side.

These findings are not uncommon for pitchers that use less legs/ hips in their delivery4. They are depending upon more of the upper body for their velocity. Because of this, pitchers unable to use their legs/hips can, and probably will, develop shoulder injuries, such as rotator cuff tears and SLAP tears.

Do not continue to pitch without knowing how to use your lower body.

You will only experience low velocity, less command, more frustration and more shoulder pain as time goes on. Shoulder injuries in pitchers typically develop from lack of proper deceleration.

Femoroacetabular impingement in pitchers can ultimately lead to lower stride length, and poor command of pitches leaving them high to the glove side.

#hipflexor #california #hippain

[stopohno]

You are an angel. 6 months of groin pain. Feels 50% better after 2 days with these exercises. Thank you and keep posting awesome content!

[yoder]

I’m a sprinter in highschool, I pulled my psoas 3 weeks ago, I’ll try this out. Was best sprinter on team, 11th rn in my region with a 23.7 on my second 200 of the season.

[ironic]

Can I do this a day later after straining it?

[cmol]

Hi - I am also a runner - but will this work if I also have coxarthrosis on the same leg with the groin pain? Any further advice for me and some more exercises? Please 🙏

[VladimirPikes]

each exercise you show makes me feel pain when I do? so whats the points if I can’t do them properly

[lydialagerberg]

I'm not a runner. I'm a walker. I walk to work. 6 weeks ago I slipped repeatedly on ice waking to work pulling many muscles. Still having pain. Hip flexor so tight now I'm bent over sometimes like an old lady. Hurts to stand or walk. Tried SI mobility belt, just irritated things. Been on muscle relaxants and lidocaine patches for a month while a awaiting physical therapy exam.

[Dashy]

Do i have to do the bands if i dont have one?

[joey.b]

Ice only useful for the first 48 horas after that is better to use heat pack to circulate blood more efficiently

[benjaminpedersen]

Groin
I need help cause when i lay down on my back and lift my knee up and release it, on the way down my right groin makes multiple cracks i do not have pain But its still so uncomfortable and feels like something is wrong its like *crack crack crack gonk*

[asimthegamer]

I am a soccer player and it’s been like a week since I been getting hip pain and I can’t even run or walk without it hurting and it keeps on getting worst so please help me out I will be happy if u can reach out to me

[phoenixinthetrees]

"I strained my LEFT hip flexor" - massages and ices RIGHT leg. "I didn't feel any better!" 😁

[yyyrr]

Hip flexor overstretched leading to him imbalance please help