I just had to tell you that you've basically saved my life. I've been suicidal on and off for 4+ years due to intense back pain after a herniation at L5-S1. After several rounds of PT and injections not much had changed. No one said anything about my psoas. I found one TH-cam video where the PT said "if you have a herniation that doesn't seem to heal it's probably your psoas." That eventually brought me to you. I tried static stretches, but they didn't allow it to fully release. A combo of your exercises and ART have vastly reduced my pain in just a week. I hope to have zero pain over time and get back to the things I miss (yoga, running, climbing, etc). And I'm a better parent to my young daughter this way. Thank you again - I wish I could give you a big bear hug! 💕
Hey there, Coach E here... so glad that you're feeling better and can move on with your life. You can get back to living an active life! We are doing a video specifically on disc herniations soon that you must watch - it'll be published soon. Your daughter thanks you for not losing hope and continuing to search. Keep it up! Much love from Toronto!
100% correct about the muscles stay locked tight when weak and stretching will only give temporary relief. My therapist told me it's called "protection mode". Learning this and applying it is what finally got me healing after a 9 months of other therapists not knowing this.
Yes, Exactly. I am 62 years old and because of these videos I have been able to avoid expensive treatments that actually make things worse over time. I am now thanks to these great videos going threw my muscle structure waking everything up and I am recovering my youthful abilities I originally thought were declining as result of getting older. Well I am discovering that my foot arches were going flat disrupting my whole body all the way up to my neck. I have been working on it all and the last place I am working on is the hips. My left foot has the worst form thus my left hip has a lot of pain I did not realize until I started getting the structure organized. I am now on a real recovery path outside of the mainstream saving me time and money. Thanks bro for passing your knowledge on to the world.
Thank you for sharing these exercises. I have tight hip flexors and psoas and i just did the exercises along with you and I already feel a difference. Need to do more now!
So glad I found this video. Have just tried the three exercises and my left leg and hip where I predominantly get pain feel much looser and less painful. Will definitely repeat these exercises. Thank you!
you are amazing Eric - so much VALUE with zero bull*t - this is the most powerful marketing based on quality as opposed to others who just keep pushing their products. LOVE it. Thank you for all this information that you provide for free.
Thank you! I was wondering why the static stretches were not helping with the pain, no matter how many times a day I did them. I was at a loss for how to loosen the tightness. I had researched several methods. Yet, this is the best so far and makes the most sense. I'm grateful that you explained it with good detail without being overwhelming
I think/pray this may be solution to my left hip flexors that have gone excruciating tight since long drive causing me all sorts of pain in that left haunch - I hate stretching per se as I feel everything just pings back - this feels much better - thank you !
Fantastic, scientific approach. Hah- so that's why the static stretches I have been doing for a LONG time haven't worked! I have knee pain when working one side @4:41- I'll go only as far as the pain. As yet undiagnosed, but I had a great physio in the past she said "Pain is a door, you go up to it, don't go through it" I think that pertains here.Tks to all at PM for these videos and courses, brilliant!
Thankyou Coach-E. Have been watching and reading your stuff for years alongside mcgill and Chek but actually found your work to be more relevant to me personally. Got you article database saved in my bookmarks from a few months back and totally missed that article so thank you again.
Really need it as hurt my knee and can feel the imbalance - really helping. Good to see that you are recovering and willing to show how you begin your own recovery- not seen enough
Alright guys, just got checked by my family Doctor and he said my strain is on the adductor muscle near the groin not the hip flexors. So I did this video by presicion movement instead : th-cam.com/video/rKgE7zhLw3M/w-d-xo.html Immediately after doing it I felt really nice at the groin area. Hence I will be doing it and will be updating there. Always get checked first so you can target the correct areas of distress.
Thank you, Coach E. I am already feeling better. This video worked. Great video. I’ve watched two videos so far, and I am SO impressed! There are a bunch of physical therapists on YT who could learn a lot from you.
I've been struggling with the effects of chronic stiffness + weakness in this area for 2 years now, mostly just working on glutes and abduction, and not really getting anywhere fast. 6 months of physio and dozens of hours googling+youtube have helped somewhat, but you are the first to explain the tight+weak hip flexors reason + remedy in a concise, obvious way all within one video. I can finally get rid of the huge collection of bookmarks, with info spread all over the place! Thank you so much.
This came up in my recommended based on similar videos I’ve been watching. First time at your channel (glad I clicked). This is helpful information - you know your stuff and I felt a difference compared to static stretching. Instant sub. Also: I like how you explained why lots of sitting is problematic and don’t like that aspect about my career. Looking forward to watching more. Are you a PT?
Definitely a difference in the acute phase, but the real magic is when you take into consideration long-term results, which is not even close between active end range work vs. static stretching. I'm a Kinesiologist.
Thank you so much, I have this issue tighten in the hip flexor for almost three years and been trying to fix and I'm a very active person, gym everyday with high intensity work out , it used to pain to walk, but now at least I'm not in pain, but it annoying because whenever I bring my leg up, only on my right side, it clicking sounds, not hurt but just weird n I want to fix this so bad. Thanks for the video I'm gonna try this today when I go gym.
TL;DR - Thank you, these exercises worked for me! I rarely comment on TH-cam videos but I'm making an exception here in case this helps someone. My symptoms: I've had pains in left lower back, left hip (on the side) and shooting pain down the front of the left thigh. The pains were constant but vary in strength depending on what I'm doing or my posture / position of the body. They are triggered when lifting my left leg beyond a certain point or when I stand up straight (or lying down straight on my back) or walking. Initially I didn't know what caused the pains but after much reading and watching quite a few videos I am guessing I have tight hip flexors, but for some reason only on my left side. It is difficult to track down because much of the pain seems to be "referred". Because the pain is present all the time, even when I try to sleep, it becomes rather depressing (and tiring due to lack of good sleep). Root cause: not sure, but I suspect overuse from poor hip extension and inactive/weak glutes resulting in the hip flexors trying to compensate too much. I've recently began jogging (about 8 weeks before the pain started, 4 times a week) after a long period of inactivity, basically sitting on a sofa for much of the day for a few years. Not over weight and I am over 60 years old. What I tried: I tried a large number of stretches and strengthening exercises from TH-cam recommendations, including a couple of other videos from this channel. Not all of them were regarding hip flexors (because I didn't know what was causing the problem I just tried things if the video matched my pain symptoms). None of them provided relief and one or two of them made the pain worse. Once the pain started I began resting, it's been over 2 weeks now. I have tried jogging through the pain once but that didn't help at all. I've not taken any medications or heat/ice on the painful areas. Conclusion: the exercises in this video are the *only* ones that provided relief for me. I've been doing them 3 times a day for about 5 days now. The pain is still there but *much* subsided and I can basically do all my daily activities without worrying about pain. Most importantly I can sleep. I am not 100 % certain how much resting for 2+ weeks helped with the recovery, although I'm sure it must have helped to some degree, I can definitely recommend these exercises if your pain symptoms match mine.
Wow! Thanks so much for sharing that. I'm sure that our other subscribers will appreciate your comment as well. We really appreciate you trusting us to help guide your efforts. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
No one asked, but I thought I'll provide an update for anyone that might be curious. The pain is all gone now. I've kept up the exercises but gradually decreased the frequency and now I'm only doing them once a day. The main "issue" with continuing the exercises is that I can no longer feel any stretching and therefore can only assume I've regained the range of motion and perhaps it is time for strengthening exercises instead.
Really like the video and the effort you take to explain stuff. I sit a lot and the leg muscles are weak , at the moment I can't bend the right knee, there's no pain. But I can't do the exercises you have show. Are there any videos for non sporty people who would like to have very strong muscles and legs for life.
@@PrecisionMovementCoach I'll be honest, I only just started the strengthening part. Ask again in another 4 years, haha. I will say that after all this time I have made minor progress. My interior rotation is horrible.
wow awesome video! i have had a problem with my flexibility progress, I have had my front and middle splits for over a few years but i lack the mobility! So unless force is applied (like with the floor in splits) I can't get my legs 180 degrees. This will probably help. Thanks!!
Great video! I'll def start doing the first 2. The 3rd one tho does it have to be done on the ground? Is that so we use our core more? I do this standing.. essentially the March. Is that the same but not exactly? Haha
Thanks for following along. The last one doesn't have to be done on the ground initially but it's a good idea to progress to the ground eventually. - Coach Joshua, Team PM
I’ve been dealing with hip flexor pain and extreme tightness ascending out of a squat, which gets worse with load. This would point to a strength issue right? Your description of tightness after sitting synced right up with this!
It definitely sounds like your hip flexors are not functioning optimally. Try out these exercises and keep us posted on your progress :) - Coach Joshua, Team PM
Thank you for this video! I have a labral tear, and tight hip flexors /tfl pain etc... is there any modifications due to thé tear or thèse are ok? Thank you so much
Stop doing any exercise that causes pain or that you cannot modify in order to do it pain-free. Also, consider doing this program: www.precisionmovement.coach/hip-pain-solution-yt - Coach Joshua, Team PM
While I'm at it, I did tests on my hip flexors and they seem to be strong enough but they are way too tight. I just watched a video on a guy saying to just stretch them if they're too tight but not to strengthen them if they're strong enough. I'd be interested in what you say about that? I'm a bit confused now as to your explanation. Keep up the good work
I have had both my hips replaced....my left hip replacement is almost 13 years old . Just recently I have developed pain in the left hip flexors . I can't knee on my right knee as it has been replaced as well . Is there a different way I can do these exercises that would help my left hip flexors without causing knee pain .
You should be able to find exercises in these article that suit your abilities: www.precisionmovement.coach/hip-flexor-exercises-mobility-strength/ and www.precisionmovement.coach/office-hip-mobility-exercises/
Just discovered your channel! Such great content, thank you so much for putting this out there for free. I tried this video and I am really struggling to perform the BJJ quad stretch (no core strength and far too tight) are there any easier progressions I can use to gradually build up to the BJJ stretch?
Precision Movement by Eric Wong I am struggling to hold the bridge without contorting my upper body to force the position (tensing the front of my stomach just above the hip flexor) and my hamstring cramps whilst trying to hold the weight of the bridge...
Practice holding the bridge for 10-30 seconds for 3 rounds with 30 sec rest. Build up to 60 seconds over time. That is a good place to start. Then you can work on shifting your weight. You might need to use an object like a chair or railing to give you assistance.
Nice video my friend. When I tried the front support hip flexion it was putting my back under too much stress. My back is fine but what could I be doing wrong I wonder?
What part of your back is being put under stress? Can you have someone watch you do the exercise and help you to keep your spine in neutral while you do it?
Hello, Is there any exercise which can replace the bjj quad stretch which can be very demanding for people who had knee surgery? Also, can it harm your knee if you had a surgery or it is other way around and it can be very helpful? Thank you so much!
Let us know more about why this exercise is demanding for you and we can help you to modify it. It's hard to say if it will harm your knee as everyone is different. - Coach Joshua, Team PM
Hey man, appreciate all your content. I recently found out that I have a loss of cartilage and hip impingement in both hips (I’m only 20). What do you think is my best course of action?
Check out this article and the exercises that it describes. Get back to me with the results: www.precisionmovement.coach/femoral-acetabular-impingement/
We will be happy to. What exactly is that? Can you explain that more so that we can better assist you? Does the back of your knee hurt? - Coach Joshua, Team PM
Hey Eric, can weakness of the hip flexors cause popping somewhere near the back? My hips are very flexible from the various tests that I conducted so the only answer to conclude to is weakness. Additionally, I have hip flexor stiffness and back pain. Thoughts?
It definitely can. Start with this assessment tool: www.precisionmovement.coach/assessments/bpk2/ Also check out this article: www.precisionmovement.coach/3-si-joint-stretches/
Hello Coach E. I have a question for you, I've been having a very painful issue on the lower left side ranging from lower abdomen region to the groin region. This is going on for about a year now and it is immobilizing me at work and in the rest of my actions. I've been to multiple physicians, physical therapists and e few osteopaths. I had an MRI done in the pelvic region and it showed nothing. My physician thinks it is a problem in the iliopsoas muscle and the physical therapists gave me a rest period of 2 months, then some stretches and even more stretches and some exercises to strengthen my core and other muscles in the pelvic region. Needless to say they don't help one bit. Still having a lot of pain when trying to run, jump, squat, bent over to get something of the ground, when turning over in my bed from one side to the other where I have to lift my butt, stand for a longer period and stand up from a sitting position. The pain does subside when I lay down and I have no pain when I wake up in the morning. Do you think these exercises could work for me or would you suggest other exercises? Hope you have an answer for me, I’ve had it with the immobilisation… I was a very active person until this problem came along, I want to be active again. Greetings from Belgium. I love your instructive video's!
Hi! Thanks for writing...it's awesome to hear from followers overseas. We want to help you out systematically. Can you please try out this mini-program and get back to us with the results? It takes 5 days to complete: www.precisionmovement.coach/5dhmc/ - Team PMC
@@PrecisionMovementCoach oh Bless you for wanting to help me so fast! I appreciate this very much. I will try them and I'll get back to you with the results. Thanks a lot you are the best! Greetings from Belgium.
@@PrecisionMovementCoach Hey Coach E., I have been doing the suggested exercises (today is day 3 of the 5 days of the program) I have to say, the first one is one I need to build up, so thx for including the simpelere version at the end of the first exercise I really enjoy it and this way I can get to the exercise as it was intended to be. The second one is the one that made a very huge difference for me, after that exercise I felt my horrible pain almost melting like snow in the sun. I did that exercise multiple times yesterday and today and I will keep on doing it along with the other ones that still have to come. I cannot thank you enough for this.. In just 3 exercises you helped me more then any physician or any of the physical therapists I 've seen so far. not to mention all the money spent for nothing. I'm looking forward to exercise 4 and 5. You sir are a genius! And your instructions are gold!
That is great progress @nanalia!!! Keep up the good work. Feel free to email us at vip@pmcoach.pro if you ever need more advice or assistance :) - Team PM
Eric knowing that I'm doing external rotation for leg should I do this exercise or wait. When I do some things I can experience a quick pain in outer upper thigh.... Is that TFL???
This mini-program will offer you more structure to your efforts: www.precisionmovement.coach/5dhmc/ Check out this article to assess your potential TFL issues: www.precisionmovement.coach/tensor-fasciae-latae-pain-techniques/
Hi Coach E, just wondering whats the purpose of pushing the opposite direction in the stretch? So we stretch our hip, contract to expand that end range of motion, but then you say to contract the opposite muscles? 08:00 videos really helping me out thanks you the mannnnnn
This technique is used to create balance on both sides of the kinetic chain. The hip flexors and the glutes must participate in re-educating the brain about the new range of motion that you are creating.
Hello, I am french, so there is a point i didnt get. could you tell again what is ERE ? I can't understand what you are saying cause it is a little fast for me at that moment. Thank you very much. I am going to work on the sequence!!!!
Which exercises are challenging and why? You will need to modify the exercises to suit your capabilities. You don't have to do the exercises exactly as Eric demonstrates to get a benefit. Try these as well: th-cam.com/video/63DQMoOdzdI/w-d-xo.html - Coach Joshua, Team PM
Hi I've got tight hip flexors. However 7 years ago I had an operation on my back for spinal stenosis and a fusion at L4 and L5. I've never been right since. I've had extensive Physio but to no avail. My question is do you think my back issue has caused the tight hip flexors or the hip flexor is causing continued back pain? I took up cycling after my operation but struggle with power in my legs which I think is hip related? Thanks in advance
That is a chicken/egg question and the answer is that probably both are contributing to the symptoms that you are feeling. Please take a look at this free course for your hips: www.precisionmovement.coach/5dhmc/ And take this assessment for your back pain: www.precisionmovement.coach/assessments/bpk2/
Jogging will use your hip flexors but it doesn't necessarily strengthen them in a meaningful way outside of the range of motion used for jogging, which is not very big. Check out this video for more ideas: th-cam.com/video/63DQMoOdzdI/w-d-xo.html - Coach Joshua, Team PM
Hi! The third exercise throws me into some pain on the right side a few hours after doing it. Any exercise I could replace it with to progress in my rehab?
Hi @Jonathan Duquette! For now, avoid doing that exercise unless you can modify the range-of-motion that you experience so that it does not cause pain. Continue working on the PM program work that you are currently following and be patient as you are definitely on the right track as per our other conversations :) - Coach Joshua, Team PM
I don't have any pain and I can't tell if my hips are tight, but I have an overall imbalance where I automatically lean/stand on my right leg for support. I can't really stand up with my legs perfectly straight without causing my right foot to almost lift off the ground. I remember a long time ago I did see a physician once for this and physically he said they are the same length. Where do I even begin with correction?
Re editing, please stop cutting randomly between cameras 1 and 2 so much, it's off-putting ;). Great content though! I'm going to try these, I am having a lot of difficulty with my stiff, shortened hip flexors and APT from 5 years sitting at a desk job for 10hrs a day (20 years ago that was, been suffering problems since). I didn't know that it's necessary to strengthen the hip flexors as well, so thanks for explaining that.
I have this problem too! Love the previous exercises but struggle with the plank due to very weak core muscles. Do you just bring the knee towards the chest in the upright position against the wall? Thank you so much! I can’t believe how good I feel after just doing the ERE just once!
@@PrecisionMovementCoach I’ve just seen the video on Instagram (great timing!), and it turns out that I can’t even lift my foot off the ground when in proper position. I’ve got some work to do, clearly! Thank you so much Coach Joshua.
eric, do you know some exercises to adress psoas only? i found that straight leg raise with external rotation is great but i dont know how to progress in it. do i need to do just more reps?
It is difficult to isolate the psoas or any muscle for that matter. They all work in combination. What exactly do you want your psoas to do or how do you want to improve its function? Answers to these questions will help guide your exercise selection. This is the article that goes along with the video. Check it out for the background information: www.precisionmovement.coach/fix-tight-hip-flexors/ Get back to me if you have any more questions.
I have tightness in my groin, like right in the crease of the top of my legs. What muscle is this and how do I strengthen it? I do ballet and this muscle is really hindering my splits and range of motion in arabesque.
It's hard to say exactly what could be causing that tension. The ROM Coach Discover Your Movement Age assessment can help you to figure out what it could be and what to do about it: www.precisionmovement.coach/rom-yt - Coach Joshua, Team PM
Wait I know I'm really late but is tight hip flexors also the cause for knee pain or what I'm speculating is patellar tendonitis, I was playing basketball that day and like there was this one time when I jumped after landing I went straight down to a squat position because I did not feel any strength in my knee I originally was just going to land normally and after that scene after going home my lower back hurt more than usual and I couldn't even jump my knees were in pain when there was motion involved and I felt very uncomfortable sleeping will this exercise fix my body?
ı am not sure,half kneeling positon,On the first breath we drive the knee on the floor forward (without movement), on the second breath(spread the floor) we drive the knee on the floor backward(without movement)?thanks
That is a great question. Let's start answering it by first having you practice putting your pelvis into the different positions in which it can move. This article will help you with that: www.precisionmovement.coach/how-to-fix-pelvic-tilt/ Once you can move it in all of the different ways while standing it's a matter of moving on to the floor into an all-fours (quadruped) or front support position and practicing in those positions. Make sense?
Thought if you have tight hips and anterior pelvic tilt, you have to just stretch? If you strengthen, it gets tighter and you move into more APT? Am I understanding it wrong? Thanks
It's time to update that perspective. The background information in this article should help you out: www.precisionmovement.coach/fix-tight-hip-flexors/ Also, here's a great article on APT: www.precisionmovement.coach/anterior-pelvic-tilt-program/
Sort of... If the hip flexors are weak then they won't be able to handle the neurological demand that you are placing on them during your activities/movements. Their capacity for work will be exceeded and they will get "tight". If they are strong enough to handle the neurological demand that you are placing on them and their capacity for work is not regularly exceeded then they should not get "tight". Does that make sense? This video should also help: th-cam.com/video/63DQMoOdzdI/w-d-xo.html - Coach Joshua, Team PM
Ridiculous. It’s fine if you are already a flexible tiny little thing. For the normal size and large adult who are not flexible these are impossible. I am 6’ 4” and 235 pounds. I can’t hold my weight on one hand - if anyone knows something more sensible for us normal people please let me know. I am in agony with my hip flexors.
Hey! We will be happy to help you to modify any challenging exercises. Feel free to make certain exercises easier by elevating your hands on a sturdy object. Start at a wall or countertop. A low bench may work for the exercise that you have to prop yourself up on with one hand. If that doesn't work then you can skip it and the other exercises will still be effective. These videos will give you more ideas to try: th-cam.com/video/WcTZIzwfLZg/w-d-xo.html th-cam.com/video/63DQMoOdzdI/w-d-xo.html Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM
When I kneel I find it difficult to straighten up and my thighs hurt. When I try to do that lunge move, I can barely do it because of the pain. Is this because of tight hip flexors?
It's entirely possible. Check out this free mini-course that will help you to address the root cause of your issue in greater detail: www.precisionmovement.coach/5dhmc/
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
![[#2024MAMA] G-DRAGON - 무제(Untitled, 2014)+POWER+HOME SWEET HOME+뱅뱅뱅+FANTASTIC BABY | Mnet 241123 방송](http://i.ytimg.com/vi/Ox29z5Nf1Uk/mqdefault.jpg)
I just had to tell you that you've basically saved my life. I've been suicidal on and off for 4+ years due to intense back pain after a herniation at L5-S1. After several rounds of PT and injections not much had changed. No one said anything about my psoas. I found one TH-cam video where the PT said "if you have a herniation that doesn't seem to heal it's probably your psoas." That eventually brought me to you. I tried static stretches, but they didn't allow it to fully release. A combo of your exercises and ART have vastly reduced my pain in just a week. I hope to have zero pain over time and get back to the things I miss (yoga, running, climbing, etc). And I'm a better parent to my young daughter this way. Thank you again - I wish I could give you a big bear hug! 💕
Hey there, Coach E here... so glad that you're feeling better and can move on with your life. You can get back to living an active life! We are doing a video specifically on disc herniations soon that you must watch - it'll be published soon. Your daughter thanks you for not losing hope and continuing to search. Keep it up! Much love from Toronto!
I wish I could give you a big hug too. Love your Aussie L5-S1 herniation buddy 😆xx
4:12 BJJ Quad stretch
5:30 Kneeling hip stretch
8:50 Front support knee flexion
Thanks for the cues!
You beautiful person! You put timestamps! Thank you so much!
100% correct about the muscles stay locked tight when weak and stretching will only give temporary relief. My therapist told me it's called "protection mode". Learning this and applying it is what finally got me healing after a 9 months of other therapists not knowing this.
I'm glad that the material was helpful!
Best channel I've found on TH-cam in regards to movement pathologies and the necessary education surrounding them...keep it up!
I don't take that compliment lightly, as I know of many smart minds on TH-cam and I'm sure you do too. Thank you very much!
Yes, Exactly. I am 62 years old and because of these videos I have been able to avoid expensive treatments that actually make things worse over time. I am now thanks to these great videos going threw my muscle structure waking everything up and I am recovering my youthful abilities I originally thought were declining as result of getting older. Well I am discovering that my foot arches were going flat disrupting my whole body all the way up to my neck. I have been working on it all and the last place I am working on is the hips. My left foot has the worst form thus my left hip has a lot of pain I did not realize until I started getting the structure organized. I am now on a real recovery path outside of the mainstream saving me time and money. Thanks bro for passing your knowledge on to the world.
Thank you for sharing these exercises. I have tight hip flexors and psoas and i just did the exercises along with you and I already feel a difference. Need to do more now!
these are the very best exercises for this
issue I have yet encountered...kudos!
So glad I found this video. Have just tried the three exercises and my left leg and hip where I predominantly get pain feel much looser and less painful. Will definitely repeat these exercises. Thank you!
Wonderful!
Thanks for taking the time to try it out and comment.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
you are amazing Eric - so much VALUE with zero bull*t - this is the most powerful marketing based on quality as opposed to others who just keep pushing their products. LOVE it. Thank you for all this information that you provide for free.
I appreciate that!
Thank you! I was wondering why the static stretches were not helping with the pain, no matter how many times a day I did them. I was at a loss for how to loosen the tightness. I had researched several methods. Yet, this is the best so far and makes the most sense. I'm grateful that you explained it with good detail without being overwhelming
I have pain in adductors like pectineus and .....
I have pain while shooting . Are these exercises usefull to me ?
The exercises worked great! And very informative!! Thank you so much! This was the best video I’ve found on how to handle hip tightness.
You are welcome!
I think/pray this may be solution to my left hip flexors that have gone excruciating tight since long drive causing me all sorts of pain in that left haunch - I hate stretching per se as I feel everything just pings back - this feels much better - thank you !
Thanks for trying it out.
Keep doing them as much as you can :)
only channel ive found so far that adresses the exact type/ location of tightness ive been feeling
Thanks for following along :)
This is awesome! I like your approach on the body and tight muscles. I'm going to try this, thank you!
You're so welcome!
Fantastic, scientific approach. Hah- so that's why the static stretches I have been doing for a LONG time haven't worked! I have knee pain when working one side @4:41- I'll go only as far as the pain. As yet undiagnosed, but I had a great physio in the past she said "Pain is a door, you go up to it, don't go through it" I think that pertains here.Tks to all at PM for these videos and courses, brilliant!
Glad that you like them :)
Thankyou Coach-E.
Have been watching and reading your stuff for years alongside mcgill and Chek but actually found your work to be more relevant to me personally.
Got you article database saved in my bookmarks from a few months back and totally missed that article so thank you again.
Much appreciated.
Really need it as hurt my knee and can feel the imbalance - really helping. Good to see that you are recovering and willing to show how you begin your own recovery- not seen enough
We are on the same journey.
@@PrecisionMovementCoach for how long should I do this exercise to cure permanently..
Thanks precision movement. I'll try this and will update you guys within a week.
Sounds good!
Alright guys, just got checked by my family Doctor and he said my strain is on the adductor muscle near the groin not the hip flexors. So I did this video by presicion movement instead : th-cam.com/video/rKgE7zhLw3M/w-d-xo.html
Immediately after doing it I felt really nice at the groin area. Hence I will be doing it and will be updating there.
Always get checked first so you can target the correct areas of distress.
Thank you, Coach E. I am already feeling better. This video worked. Great video. I’ve watched two videos so far, and I am SO impressed! There are a bunch of physical therapists on YT who could learn a lot from you.
You are welcome. Thanks for the kind words.
I've been struggling with the effects of chronic stiffness + weakness in this area for 2 years now, mostly just working on glutes and abduction, and not really getting anywhere fast. 6 months of physio and dozens of hours googling+youtube have helped somewhat, but you are the first to explain the tight+weak hip flexors reason + remedy in a concise, obvious way all within one video. I can finally get rid of the huge collection of bookmarks, with info spread all over the place! Thank you so much.
You are welcome. Thanks for following along.
Good stuff. Thx a million. Much better than static stretches.
Happy to help!
This came up in my recommended based on similar videos I’ve been watching. First time at your channel (glad I clicked). This is helpful information - you know your stuff and I felt a difference compared to static stretching. Instant sub.
Also: I like how you explained why lots of sitting is problematic and don’t like that aspect about my career. Looking forward to watching more. Are you a PT?
Definitely a difference in the acute phase, but the real magic is when you take into consideration long-term results, which is not even close between active end range work vs. static stretching. I'm a Kinesiologist.
Precision Movement by Eric Wong thanks!
Excellent job! Thank you for making those videos!
You're welcome!
Thank you so much, I have this issue tighten in the hip flexor for almost three years and been trying to fix and I'm a very active person, gym everyday with high intensity work out , it used to pain to walk, but now at least I'm not in pain, but it annoying because whenever I bring my leg up, only on my right side, it clicking sounds, not hurt but just weird n I want to fix this so bad. Thanks for the video I'm gonna try this today when I go gym.
Same here i dont have pain but its weird as shit and trynna fix that
How are you doing?
Sorry for the late reply.
How are things now?
- Coach Joshua, Team PM
TL;DR - Thank you, these exercises worked for me!
I rarely comment on TH-cam videos but I'm making an exception here in case this helps someone.
My symptoms: I've had pains in left lower back, left hip (on the side) and shooting pain down the front of the left thigh. The pains were constant but vary in strength depending on what I'm doing or my posture / position of the body. They are triggered when lifting my left leg beyond a certain point or when I stand up straight (or lying down straight on my back) or walking. Initially I didn't know what caused the pains but after much reading and watching quite a few videos I am guessing I have tight hip flexors, but for some reason only on my left side. It is difficult to track down because much of the pain seems to be "referred". Because the pain is present all the time, even when I try to sleep, it becomes rather depressing (and tiring due to lack of good sleep).
Root cause: not sure, but I suspect overuse from poor hip extension and inactive/weak glutes resulting in the hip flexors trying to compensate too much. I've recently began jogging (about 8 weeks before the pain started, 4 times a week) after a long period of inactivity, basically sitting on a sofa for much of the day for a few years. Not over weight and I am over 60 years old.
What I tried: I tried a large number of stretches and strengthening exercises from TH-cam recommendations, including a couple of other videos from this channel. Not all of them were regarding hip flexors (because I didn't know what was causing the problem I just tried things if the video matched my pain symptoms). None of them provided relief and one or two of them made the pain worse. Once the pain started I began resting, it's been over 2 weeks now. I have tried jogging through the pain once but that didn't help at all. I've not taken any medications or heat/ice on the painful areas.
Conclusion: the exercises in this video are the *only* ones that provided relief for me. I've been doing them 3 times a day for about 5 days now. The pain is still there but *much* subsided and I can basically do all my daily activities without worrying about pain. Most importantly I can sleep. I am not 100 % certain how much resting for 2+ weeks helped with the recovery, although I'm sure it must have helped to some degree, I can definitely recommend these exercises if your pain symptoms match mine.
Wow!
Thanks so much for sharing that. I'm sure that our other subscribers will appreciate your comment as well.
We really appreciate you trusting us to help guide your efforts.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
No one asked, but I thought I'll provide an update for anyone that might be curious. The pain is all gone now. I've kept up the exercises but gradually decreased the frequency and now I'm only doing them once a day. The main "issue" with continuing the exercises is that I can no longer feel any stretching and therefore can only assume I've regained the range of motion and perhaps it is time for strengthening exercises instead.
Oh man! Oh MAN! It’s just another level! Thank you so much!!!
Glad you like it!
All your videos are quality there's so much knowledge and to remember
Thanks for following along!
This was super helpful. Thank you!!
You're so welcome!
i have learned a lot from ur channel it just as u name , precesion , thank u coach E
Thanks and you are welcome.
Great video---I remember finding your work in the early 2000's---Tacfit stuff--Thank you Eric
You are welcome!
Thanks Eric very informative never known what is my problem with hip flexor. Thanks again
Thanks for watching :)
A brilliant set, so good, thank you so much
Glad you like it!
Thanks! I’m working on it.
Really like the video and the effort you take to explain stuff. I sit a lot and the leg muscles are weak , at the moment I can't bend the right knee, there's no pain.
But I can't do the exercises you have show. Are there any videos for non sporty people who would like to have very strong muscles and legs for life.
I'd love to help you out. What is difficult about the exercises that I demonstrate? Can you do them in a modified fashion?
Thank you, including your given link!
You are welcome.
Thank you! Now maybe I'll finally get some results.
Did you get results??
How are you now?
- Coach Joshua, Team PM
@@PrecisionMovementCoach I'll be honest, I only just started the strengthening part. Ask again in another 4 years, haha. I will say that after all this time I have made minor progress. My interior rotation is horrible.
@@Gkuljian this program can help and in much less than 4 years:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
wow awesome video! i have had a problem with my flexibility progress, I have had my front and middle splits for over a few years but i lack the mobility! So unless force is applied (like with the floor in splits) I can't get my legs 180 degrees. This will probably help. Thanks!!
how this only has 200k views is beyond me
Really appreciate that!
thank you so much!!! really helpful 😃
Happy to help!
Great video! I'll def start doing the first 2. The 3rd one tho does it have to be done on the ground? Is that so we use our core more? I do this standing.. essentially the March. Is that the same but not exactly? Haha
Thanks for following along.
The last one doesn't have to be done on the ground initially but it's a good idea to progress to the ground eventually.
- Coach Joshua, Team PM
@@PrecisionMovementCoach I got ha! Thanks. I'm going to go through all your hip videos 😖😊 haha
Very helpful.
Glad you think so!
I’ve been dealing with hip flexor pain and extreme tightness ascending out of a squat, which gets worse with load. This would point to a strength issue right? Your description of tightness after sitting synced right up with this!
It definitely sounds like your hip flexors are not functioning optimally. Try out these exercises and keep us posted on your progress :) - Coach Joshua, Team PM
when you say Precision, you ain't bullshittin'.. Premo Intel, THANK YOU !
You are welcome!
Amazing. Thank you
You are welcome.
It’s working, thank you 💯👌🕊
You're welcome!
Thank you for this video! I have a labral tear, and tight hip flexors /tfl pain etc... is there any modifications due to thé tear or thèse are ok? Thank you so much
Stop doing any exercise that causes pain or that you cannot modify in order to do it pain-free.
Also, consider doing this program:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
While I'm at it, I did tests on my hip flexors and they seem to be strong enough but they are way too tight. I just watched a video on a guy saying to just stretch them if they're too tight but not to strengthen them if they're strong enough. I'd be interested in what you say about that? I'm a bit confused now as to your explanation. Keep up the good work
This article may clear things up: www.precisionmovement.coach/fix-tight-hip-flexors/
I have had both my hips replaced....my left hip replacement is almost 13 years old . Just recently I have developed pain in the left hip flexors . I can't knee on my right knee as it has been replaced as well . Is there a different way I can do these exercises that would help my left hip flexors without causing knee pain .
You should be able to find exercises in these article that suit your abilities: www.precisionmovement.coach/hip-flexor-exercises-mobility-strength/ and www.precisionmovement.coach/office-hip-mobility-exercises/
Just discovered your channel! Such great content, thank you so much for putting this out there for free. I tried this video and I am really struggling to perform the BJJ quad stretch (no core strength and far too tight) are there any easier progressions I can use to gradually build up to the BJJ stretch?
What exactly are you having trouble with?
Precision Movement by Eric Wong I am struggling to hold the bridge without contorting my upper body to force the position (tensing the front of my stomach just above the hip flexor) and my hamstring cramps whilst trying to hold the weight of the bridge...
Practice holding the bridge for 10-30 seconds for 3 rounds with 30 sec rest. Build up to 60 seconds over time. That is a good place to start. Then you can work on shifting your weight. You might need to use an object like a chair or railing to give you assistance.
this is perfect, how long do you think it'll take for a sprained hip flexor to recover
It's hard to say because everyone responds to the material differently.
Perfect. Thank you!
You're welcome!
Great info!!
Glad that you think so :)
great channel
Thanks!
Can you give some exercises for those who are not able to kneel such as those after total knee replacement? Please.
Can you try them out on your bed?
Let us know if you need any more modifications :)
- Coach Joshua, Team PM
Nice video my friend. When I tried the front support hip flexion it was putting my back under too much stress. My back is fine but what could I be doing wrong I wonder?
What part of your back is being put under stress? Can you have someone watch you do the exercise and help you to keep your spine in neutral while you do it?
Precision Movement by Eric Wong I’ll take your advice and get back to you. Thanks Eric
You're awesome!!!
You too!!
Fantastic!
:)
Hello,
Is there any exercise which can replace the bjj quad stretch which can be very demanding for people who had knee surgery? Also, can it harm your knee if you had a surgery or it is other way around and it can be very helpful? Thank you so much!
Let us know more about why this exercise is demanding for you and we can help you to modify it. It's hard to say if it will harm your knee as everyone is different. - Coach Joshua, Team PM
Awesome exercises !
:)
Hey man, appreciate all your content. I recently found out that I have a loss of cartilage and hip impingement in both hips (I’m only 20). What do you think is my best course of action?
Check out this article and the exercises that it describes. Get back to me with the results: www.precisionmovement.coach/femoral-acetabular-impingement/
Show something for with knee back problem
We will be happy to. What exactly is that? Can you explain that more so that we can better assist you? Does the back of your knee hurt?
- Coach Joshua, Team PM
Hey Eric, can weakness of the hip flexors cause popping somewhere near the back? My hips are very flexible from the various tests that I conducted so the only answer to conclude to is weakness. Additionally, I have hip flexor stiffness and back pain. Thoughts?
It definitely can.
Start with this assessment tool: www.precisionmovement.coach/assessments/bpk2/
Also check out this article:
www.precisionmovement.coach/3-si-joint-stretches/
Can you do a video on how to fix IT band pain? I can’t get any relief
Check this out: www.precisionmovement.coach/itb-stretches/
Hello Coach E. I have a question for you, I've been having a very painful issue on the lower left side ranging from lower abdomen region to the groin region. This is going on for about a year now and it is immobilizing me at work and in the rest of my actions. I've been to multiple physicians, physical therapists and e few osteopaths. I had an MRI done in the pelvic region and it showed nothing. My physician thinks it is a problem in the iliopsoas muscle and the physical therapists gave me a rest period of 2 months, then some stretches and even more stretches and some exercises to strengthen my core and other muscles in the pelvic region. Needless to say they don't help one bit. Still having a lot of pain when trying to run, jump, squat, bent over to get something of the ground, when turning over in my bed from one side to the other where I have to lift my butt, stand for a longer period and stand up from a sitting position. The pain does subside when I lay down and I have no pain when I wake up in the morning. Do you think these exercises could work for me or would you suggest other exercises? Hope you have an answer for me, I’ve had it with the immobilisation… I was a very active person until this problem came along, I want to be active again. Greetings from Belgium. I love your instructive video's!
Hi! Thanks for writing...it's awesome to hear from followers overseas. We want to help you out systematically. Can you please try out this mini-program and get back to us with the results? It takes 5 days to complete: www.precisionmovement.coach/5dhmc/ - Team PMC
@@PrecisionMovementCoach oh Bless you for wanting to help me so fast! I appreciate this very much. I will try them and I'll get back to you with the results. Thanks a lot you are the best! Greetings from Belgium.
@@PrecisionMovementCoach Hey Coach E., I have been doing the suggested exercises (today is day 3 of the 5 days of the program) I have to say, the first one is one I need to build up, so thx for including the simpelere version at the end of the first exercise I really enjoy it and this way I can get to the exercise as it was intended to be. The second one is the one that made a very huge difference for me, after that exercise I felt my horrible pain almost melting like snow in the sun. I did that exercise multiple times yesterday and today and I will keep on doing it along with the other ones that still have to come. I cannot thank you enough for this.. In just 3 exercises you helped me more then any physician or any of the physical therapists I 've seen so far. not to mention all the money spent for nothing. I'm looking forward to exercise 4 and 5. You sir are a genius! And your instructions are gold!
That is great progress @nanalia!!! Keep up the good work. Feel free to email us at vip@pmcoach.pro if you ever need more advice or assistance :) - Team PM
Great!!!!!
Glad that you think so :)
Eric knowing that I'm doing external rotation for leg should I do this exercise or wait. When I do some things I can experience a quick pain in outer upper thigh.... Is that TFL???
This mini-program will offer you more structure to your efforts: www.precisionmovement.coach/5dhmc/
Check out this article to assess your potential TFL issues: www.precisionmovement.coach/tensor-fasciae-latae-pain-techniques/
Eric - I love what you do but on your later exercises your voice is so muffled and difficult to understand. I am 87 and find you are a good teacher.
Noted!
Hi Coach E, just wondering whats the purpose of pushing the opposite direction in the stretch? So we stretch our hip, contract to expand that end range of motion, but then you say to contract the opposite muscles? 08:00
videos really helping me out thanks you the mannnnnn
This technique is used to create balance on both sides of the kinetic chain. The hip flexors and the glutes must participate in re-educating the brain about the new range of motion that you are creating.
Hello, I am french, so there is a point i didnt get. could you tell again what is ERE ? I can't understand what you are saying cause it is a little fast for me at that moment. Thank you very much. I am going to work on the sequence!!!!
End Range Expansion
On the third exercise I cannot put that much pressure on the ball of my left foot due to an injury. Would it be as effective in a standing position?
Yup!
Hello what would work if you have a knee replacement and can’t do these?
Which exercises are challenging and why? You will need to modify the exercises to suit your capabilities. You don't have to do the exercises exactly as Eric demonstrates to get a benefit.
Try these as well: th-cam.com/video/63DQMoOdzdI/w-d-xo.html
- Coach Joshua, Team PM
Hi I've got tight hip flexors. However 7 years ago I had an operation on my back for spinal stenosis and a fusion at L4 and L5. I've never been right since. I've had extensive Physio but to no avail. My question is do you think my back issue has caused the tight hip flexors or the hip flexor is causing continued back pain? I took up cycling after my operation but struggle with power in my legs which I think is hip related? Thanks in advance
That is a chicken/egg question and the answer is that probably both are contributing to the symptoms that you are feeling.
Please take a look at this free course for your hips: www.precisionmovement.coach/5dhmc/
And take this assessment for your back pain: www.precisionmovement.coach/assessments/bpk2/
Hey Eric.....any thoughts on snapping or cracking hip on certain motions and is there anything you can do to correct it? Ty
Check out this free mini-program. Pay close attention on Day 3: www.precisionmovement.coach/5dhmc/
@@PrecisionMovementCoach sorry to bother it opens up into day 1 but don’t see any other days
Sorry about that. Email Joshua at hey@pmcoach.pro and he'll set you up.
What is a slow 360 breath?thank you
Happy to help :) A 360 breath is the deepest possible breath that you can take while expanding your rib cage fully.
Can jogging strengthen the hip flexors? They’re always tired after jogging! I use static stretch but perhaps these dynamic stretches are better?
Jogging will use your hip flexors but it doesn't necessarily strengthen them in a meaningful way outside of the range of motion used for jogging, which is not very big.
Check out this video for more ideas:
th-cam.com/video/63DQMoOdzdI/w-d-xo.html
- Coach Joshua, Team PM
Hi! The third exercise throws me into some pain on the right side a few hours after doing it. Any exercise I could replace it with to progress in my rehab?
Hi @Jonathan Duquette!
For now, avoid doing that exercise unless you can modify the range-of-motion that you experience so that it does not cause pain.
Continue working on the PM program work that you are currently following and be patient as you are definitely on the right track as per our other conversations :)
- Coach Joshua, Team PM
I don't have any pain and I can't tell if my hips are tight, but I have an overall imbalance where I automatically lean/stand on my right leg for support. I can't really stand up with my legs perfectly straight without causing my right foot to almost lift off the ground. I remember a long time ago I did see a physician once for this and physically he said they are the same length. Where do I even begin with correction?
This program can help:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
Re editing, please stop cutting randomly between cameras 1 and 2 so much, it's off-putting ;). Great content though! I'm going to try these, I am having a lot of difficulty with my stiff, shortened hip flexors and APT from 5 years sitting at a desk job for 10hrs a day (20 years ago that was, been suffering problems since).
I didn't know that it's necessary to strengthen the hip flexors as well, so thanks for explaining that.
Happy to help!
Is there by any chance an alternative for the plank part of the serie? I can't hold a plank properly. Thanks.
How about if you elevate your hands on a countertop or against a wall?
- Coach Joshua, Team PM
I have this problem too! Love the previous exercises but struggle with the plank due to very weak core muscles. Do you just bring the knee towards the chest in the upright position against the wall?
Thank you so much! I can’t believe how good I feel after just doing the ERE just once!
@@leah94436 You've got it. You will improve with time and practice :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach I’ve just seen the video on Instagram (great timing!), and it turns out that I can’t even lift my foot off the ground when in proper position. I’ve got some work to do, clearly! Thank you so much Coach Joshua.
@@leah94436 You are welcome! - Coach Joshua, Team PM
Is it normal to feel the strech around the knee instead of the hip flexor on the first excersise?
That is not uncommon :)
Will that help with apt
Yup.
eric, do you know some exercises to adress psoas only? i found that straight leg raise with external rotation is great but i dont know how to progress in it. do i need to do just more reps?
It is difficult to isolate the psoas or any muscle for that matter. They all work in combination. What exactly do you want your psoas to do or how do you want to improve its function? Answers to these questions will help guide your exercise selection. This is the article that goes along with the video. Check it out for the background information: www.precisionmovement.coach/fix-tight-hip-flexors/ Get back to me if you have any more questions.
I have terrible knees -- what can I do for the ground exercise that doesn't have my weight on my knees while I stretch?
Hmmm...
Try them out on your bed :)
- Coach Joshua, Team PM
I have tightness in my groin, like right in the crease of the top of my legs. What muscle is this and how do I strengthen it? I do ballet and this muscle is really hindering my splits and range of motion in arabesque.
It's hard to say exactly what could be causing that tension.
The ROM Coach Discover Your Movement Age assessment can help you to figure out what it could be and what to do about it:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
Wait I know I'm really late but is tight hip flexors also the cause for knee pain or what I'm speculating is patellar tendonitis, I was playing basketball that day and like there was this one time when I jumped after landing I went straight down to a squat position because I did not feel any strength in my knee I originally was just going to land normally and after that scene after going home my lower back hurt more than usual and I couldn't even jump my knees were in pain when there was motion involved and I felt very uncomfortable sleeping will this exercise fix my body?
Try this instead: th-cam.com/video/yK1SrN2O2u0/w-d-xo.html
ı am not sure,half kneeling positon,On the first breath we drive the knee on the floor forward (without movement), on the second breath(spread the floor) we drive the knee on the floor backward(without movement)?thanks
You got it :)
How do you know if you are in posterior pelvic tilt for the second exercise?
That is a great question. Let's start answering it by first having you practice putting your pelvis into the different positions in which it can move. This article will help you with that: www.precisionmovement.coach/how-to-fix-pelvic-tilt/
Once you can move it in all of the different ways while standing it's a matter of moving on to the floor into an all-fours (quadruped) or front support position and practicing in those positions.
Make sense?
Thank you so much
Iss too pain my whole body how to cure plz hlp me
Can you please be more specific about where your pain is?
For the first exercise is it ok for knee to go way past the toes?? 🤔
Yup! This article should clear things up for you: www.precisionmovement.coach/movement-myth-knees-behind-toes/
@@PrecisionMovementCoach THANK YOU. You are definitely precise. Prefect name for sure. 😎❤️
Thought if you have tight hips and anterior pelvic tilt, you have to just stretch? If you strengthen, it gets tighter and you move into more APT? Am I understanding it wrong? Thanks
It's time to update that perspective. The background information in this article should help you out: www.precisionmovement.coach/fix-tight-hip-flexors/ Also, here's a great article on APT: www.precisionmovement.coach/anterior-pelvic-tilt-program/
Precision Movement by Eric Wong thanks for the info, after reading some of your articles, makes sense now!
i dont like that description on the screen cuz i can't see properly your form, thanks
Thanks for the feedback.
4:11 wow this first one looks tough to do.
I hope that you attempted it and keep practicing.
I have soreness in butt part more of hip joint
Try this out:
mixedmartial.media/main/pmc/vip-downloads/hip-pocket-routine-vip-downloads/
- Coach Joshua, Team PM
this guy sounds like keanu reeves
He sounds nothing like him
Tight hip flexors fix by tighten them?
Sort of...
If the hip flexors are weak then they won't be able to handle the neurological demand that you are placing on them during your activities/movements. Their capacity for work will be exceeded and they will get "tight".
If they are strong enough to handle the neurological demand that you are placing on them and their capacity for work is not regularly exceeded then they should not get "tight".
Does that make sense?
This video should also help:
th-cam.com/video/63DQMoOdzdI/w-d-xo.html
- Coach Joshua, Team PM
My son drives truck he can only bring his knee a foot from his elbow
I hope he tries out the material in the video.
😬👍
Ridiculous. It’s fine if you are already a flexible tiny little thing. For the normal size and large adult who are not flexible these are impossible. I am 6’ 4” and 235 pounds. I can’t hold my weight on one hand - if anyone knows something more sensible for us normal people please let me know. I am in agony with my hip flexors.
Hey!
We will be happy to help you to modify any challenging exercises.
Feel free to make certain exercises easier by elevating your hands on a sturdy object. Start at a wall or countertop. A low bench may work for the exercise that you have to prop yourself up on with one hand. If that doesn't work then you can skip it and the other exercises will still be effective.
These videos will give you more ideas to try:
th-cam.com/video/WcTZIzwfLZg/w-d-xo.html
th-cam.com/video/63DQMoOdzdI/w-d-xo.html
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Too difficult exercises!
Which part is difficult?
M Claudia Lima That’s why you need to do them!
When I kneel I find it difficult to straighten up and my thighs hurt.
When I try to do that lunge move, I can barely do it because of the pain.
Is this because of tight hip flexors?
It's entirely possible. Check out this free mini-course that will help you to address the root cause of your issue in greater detail: www.precisionmovement.coach/5dhmc/
No wonder you hurt our knees...
I don't quite understand your statement. Do your knees hurt? Do you need advice?