How to OVERCOME front of hip pain | Hip flexor tightness RELIEF
ฝัง
- เผยแพร่เมื่อ 10 ก.ค. 2023
- Does the front of your hip feel painful? Do you regularly experience hip flexor tightness?
When it comes to reducing hip flexor tightness, the answer isn't stretching. The answer is fixing your posture, the positioning of your hips, and building core stability. Learn the best ways to do that in this video with Dr. Alyssa Kuhn, doctor of physical therapy and osteoarthritis specialist.
Read more on front of hip pain in this blog post: keeptheadventurealive.com/fro...
Other videos that may be helpful:
What to avoid with groin pain: • Avoid THIS with hip gr...
Workout to improve hip flexibility: • Mobility for Stiff Art...
Hip pain when getting in the car: • Eliminate Hip Pain Whe...
Avoid these positions with lateral hip pain: • 4 Positions to AVOID w...
If you have hip osteoarthritis, knee osteoarthritis, degenerative disc disease, or low back pain- hip flexor tightness is very common. There is something you can do about it though!
The goal is consistency with these 3 movements as long as they feel good. These movements can be a great warm up when you are getting ready to go for a walk or be on your feet for a long period of time.
Learn about my arthritis membership here: keeptheadventurealive.com/start
Disclaimer: This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.
Follow us on social media:
Website: keeptheadventurealive.com
Facebook: / adventurealive
Private Facebook Group: / adventurealive
Instagram: / adventurealive
Pinterest: / _created
Subscribe to our TH-cam channel: / alyssaadventurealive
Podcast: osteoarthritis.buzzsprout.com
I just happened to see one of your videos a couple of nights ago and started doing the exercises while I was watching. I seriously noticed immediate results. Watched another of your videos and added those exercises too. I cannot tell you how thankful I am to have discovered your videos. I am 55 years old and suffer from arthritis in my hips and bursitis in one. I sit at a desk most of the day and had been having considerable pain in one hip. I can't believe how much of a difference I feel already in pain and range of motion. As I realized how much it was helping me I was so happy I actually cried. I had gotten to the point that I didn't want to go out anywhere because of the pain when I walk. Thank you so much!!!!!!❤😊
Thank you so much for sharing! I am glad you've found the channel.
Can you plse post a link to that other video that help you?
Hi , thank you so so much for your video. I’ve been having hip pain at the groin for about 2 years. Sometimes worse. Did some walking , yoga , massages….all help but never completely go away. Last week, the pain was immobilizing so I went to the orthopedic dr for hip n shoulder. She said I have hip arthritis and a lil bit on shoulder @early 50 yo. She gave me celebrex for inflammation but said I will eventually need hip replacement. What you said make perfect sense. I am working on strengthening my hamstring and gluteus muscles, and while in pain, avoid lifting the legs upward toward the torso (which happens to be many poses in my yoga routine). Thanks to you I know the do’s an dont. I am a strong believer of « you are what you eat »..I love your list of anti inflammation foods. You are the answer to my prayers. You program is the most complete (from exercise to diet) for a full recovery and prevention. I can’t thank you enough. What can I do without you and youtube. May your life fills with blessings as you are to all of us. Thanks again from the bottom of my heart.
Finally an explanation for my tight, irritated quads! Very helpful video!!
glad to hear it was helpful!
Finally I think this will be something that will help me. I am getting it because this is exactly what is happening with me. Although I have a fused lower spine, and a broken coccyx. Groin pain and glute pain, a new knee and tight psoras. Most exercises are so difficult, this is starting so beautifully and will not hurt me. I am 80 in two,weeks and want to get moving with less pain and stay independent.
Beautiful video Sara. Glad that you and mum went out for lunch. Mum deserves a surprise. Beautiful card appreciating mum. May God bless you abundantly and all the best with your career and studies in nursing.
Just saw my first Alyssa vid. LOVE that it's so well narrated / concepts well described.
Welcome aboard! Make sure to subscribe to the channel so you can see other videos I release.
I thank you from the bottom of my poor arthritic hips!!! You are so amazing....what a gift this channel is!!!!!❤❤❤❤❤
So glad you like the channel!
Thank you Dr Alyssa...
Much gratitude...😊
You're most welcome!
Thank you for more fantastic ideas. Any suggestions for someone who cannot flatten their back against the wall? I can do it on the ground but not even close when standing
Dr. Alyssa, I can't get enough of your knowledge and expertise. I was going to write to you for help regarding this area. Taking off with my left leg and hip has caused me so much pain from sitting at work for the last three years. I stumbled by chance and found this video this morning. I am in tears as the blood is flowing in these weak areas. Thank you once again! I need to send you a donation because you are God sent. Finally, I'm feeling like my body is healing.
❤️❤️❤️
I hope this video helps you!!
Hi Alyssa recently came across your videos & I'm so pleased to hear from a professional who knows exactly what to do I have been having trouble with my right hip ( I'm guessing) for a number of years as I have a lot of trouble bringing my leg up to put a sock or shoe on I need to sit or have a stool to do so & I'm only 62yrs old I walk for at least 4 to six hours shopping once or twice a week & I have a cane please help 😁👍🦘 love from Australia
Finally an explanation of how and why my hip has been feeling the way it is. I will try these moves and see what happens. 🤞🏻 Thank you Dr. Alyssa. 😀
You got this!
Youre great Alyssa ! TY
Thank you!
thank you for your exercises!!
You're so welcome!
Thank you
U r truly amazing I'm suffering with almost everything u have been showing, especially the last 2 years,I've worked for 60 years in the nursing profession and also managing alot of lawn mowing etc on a large property,has all caught up with me,DJD,Stenosis,Etc.use a cane ,have a walker,I miss my gardening etc house work difficult plus getting in car and shopping,I'm use to being active,Don't like the way I've become Thank You for your videos!!!!!🌞🙏👍
Great information.... really enjoy the video...the only thing improve if possible is for close ups of the actions.
Thank you and have fun.
thank you Alyssa!
You're so welcome!
Thank you for sharing your knowledge…All the best.
My pleasure!
Appreciate this, thank you!!
You're so welcome!
Good info! Tying to walk with balance can be a chore, the last 3 yrs! A very firm mattress is needed.
Thank you! Thank you! I have been fighting this for 2 years-sometimes worse than other times but seems I can’t totally get rid of the inflammation. I’ve made a little head way-hoping these exercises get me back to walking and stairs with less pain and a more normal gait. Thank you!
you are so welcome, I hope they can bring you some relief
At last someone who not only understands but also CARES. There are some ridic vids on line that increases pain. I m ONLY watching u now. Thank you ❤
Thank you so much! Make sure to continue watching the channel for more information.
looking forward to the outcome so gratefu;l for this info!
❤️❤️
Thank you again! I’m going to start those now
Wonderful!
I'm going to give these a try. I had a sedentary job for 20 years and now am retired. I have a bone spur in my hip joint and was given the option of hip replacement. I would like to only do that as a last resort. I hope these exercises will help with my mobility so I can start walking again and lose some weight which I know will help alleviate some of the pain my joints are feeling.,
Many thanks!
You're welcome!
You so far the only one that touched Anterior tilt as one of causes of this mass. I can never sleep on the back bz of this arch.And simple exercises ...Thank you
You're welcome!
Thank You AGAIN 👏🏽👏🏽👏🏽❤️❤️❤️
You are so welcome
Thanks!
thank you for the support!
Thank you so much Alyssa. I am starting already these exercises.
Could you talk about the use of the pelvic belt? My problem I also unaligned pelvic bone.
Thank you so much
Alyssa thank you girl. Just excellent iam so bad that i trip easily like iam being pushed forward. You keep hitting the nail on the head for the exercise i need giving me hope so ill share this funny story with you.
I have a good friend who is a therapist. Iam retired and my wife works. He came to see me while traveling through where i lived and heard i was having trouble. On examination he said i was really severe.
And the only place he could work on me was on me and my wifes bed! And i was shocked because he had been oposite of me on the bed with his foot in my crotch relieving pressure on my hip ( which really helped). Now my wife knows him but didnt know he was there and she was at work. But as you can guess my wife came home early and found a man with his back to her in my bed pushing on my hip. OMG if you could of seen the look on my wifes face as iam a rough and tough outback guy . Priceless and iam so glad my therapist friend turned around! Hope you enjoyed this story for all the great exercises i can actually do. Thanks❤❤
So excited that I found your channel. I pledge to myself I will start tomorrow’s morning. It’s late nighttimeI cannot lift my right leg up more than 2” off the floor. Looking forward to working with your videos. Thank you so much.
Welcome! and welcome to the channel.
The best!
Thanks!
I can not believe how simple the rocking exercise is for hip pain relief! Jut a gentle rock while standing ! So easy and it is working for me! So much hip pain for over an and now it is getting better! Thank you so much!
Wonderful! Thanks for sharing!
I am A 67 year old truck driver and have been dealing with hop pain for years but you have shown me what I've always know to be the problem and how to address it. Thank you
I'm glad you've liked the videos!
Pls, dr Allysa, teach about the exercises for the shoulder and hands
Thanks ❤
You're welcome!
I need more of dis pls
Make sure to watch the other videos on the channel!
I am in hip pain all day and all night. If I get down on the floor, I will never get back up. What else can I do? Thank you so much for making this video.
Thank you! So glad to find this, As fate would have it, "suddenly", it seems, my left hip has been acting up,though just when I'm sitting and turn my leg a bit. And to think ,I've been bragging it;s only my knees acting up---!!!💐💐💐
Thanks for the information. Currently dealing with front hip/groin area strain, on and off for about a year, which has affected my running or ability to enjoy sports. What model of sneakers are you wearing? They look like a lower drop, with less stack height than what is common for most running shoes.
I love your videos
Thanks!
It took me a year to come across this video literally. The causes and consequences of APT dive so deep.
Glad you found the video!
Dr Alyssa, thank you so much for all your videos. I started do what you recomended and it works. Thank you so much. I am very happy to find you on youtube.
Could you make a video about lumber spinal stenosis. My husband need it. He is very athletic and very discipline guy and willing to do what is nessesary. Thank you in advance. God bless you.
Here is a video that may help: th-cam.com/video/mxTmMYj7w3Y/w-d-xo.htmlsi=HxLSDJ-K6CXthbDn
This video is very good and it has starches to ease my pain thank you so much for your help
Glad it helped!
Post-op (hip replacement) here by one week and wondering if these exercises are conducive for my situation? Feel overall pretty good after op but everything you pointed out here in this video is what's still affecting me and your exercises seem worthwhile and would like to move forward with them. All the best from Sweden🙂
Thanks
Welcome!
Hey Alyssa, thanks for the videos. One question, when you say one step away from the wall, how far is that approximately?
Describes me exactly!
I've been trying pelvic tilts & glute bridges & found them helpful. But this standing exercise will be a good addition to the repertoire - easy to do at odd moments in the day, too.
I hope it helps! There are ways to make these movements harder as well.
@@arthritisadventureThat would be great Dr. Alyssa. 😀
Me too. Fun, isn’t it?
Omg finally exercises I can actually do without hurting. I have tight hip flexors, painful piriformis, possible arthritis...these actually feel good after I've done them. ❤
Glad you liked the video!
I watch all your videos
So glad I found your channel! I am 6 months post THR and awaiting 2nd THR early 2024. 59 y/o 🥰🇨🇦
I'm glad you found the channel too! Welcome!
Thanks for your comments
I just signed up for your three day challenge… It’s supposed to have hip and knee replacement but I’m so stiff. I can’t even put my own socks on my left hip is stiff. That’s the one that needs to be replaced in my right knee. I was doing your exercises and I can’t even lift my toes up off the floor… I’m excited to get going on this. Thank you so much for all your information.❤
I'm glad you like the information!
Just finished the introduction… My left hip the one that gives me so much problems he’s really tingling😅
Hi. I will try these because the pain and areas you describe are exactly what I have. Also, are you saying this is caused by arthritis? Only arthritis? Also, I can't cross my legs. Very poor hip mobility. Will these exercises help? Thanks.
Muchas gracias están muy buenos los ejercicios y son lo que buscaba
Me alegra que te guste el vídeo. Sigan con el gran trabajo y nos vemos en el próximo vídeo.
@@arthritisadventure gracias mil!!!
Natural beauty
Ohhhhh! This immediately made sense.
Yep!
Hi Alyssa I cannot pickup the things from the floor. Is there an exercise for that. Thanks 🙏
I have been searching for the type of movements you are sharing. Thank you! The thing I appreciate about your movements is the fact that I feel very little pain. I am praying and hoping these will fix my hips! I do have one question: what if your hips are popping when walking? Do you have a movement for that?
This can be a good place to start
You’re good girl. I have high hopes I will be able to manage my pain always present in m hip flexors.
You got this!
Thank you for your video, siting for a long time driving a semi truck deed this to me I’m so not happy about this
I have been trying for two years to do better on my hips pain and is a very slow process
I’m even trying the ice bath to reduce inflammation
I’m not a lazy person so many people are saying you look good but my pain is not visible
Any help? Ty
Is these excercises are helpful after the coredecompression that is AVN in hips
Thank you so much I experienced a tightness in the front of my right hip because of my tilted pelvis your videos are great and he's are quite new exercises to me thank you so much if you could show me any kind of exercises for duck feet and severe pronation that would help my walking tremendously I really need help but your videos are great great things for everyday life thank you thank you
I’m glad these videos are helpful!
Hey Doc whats the best weight lifting excercise to build muscle for torn right hip labrum to less pain & increase stability?I dont want to go thru todays hell of hospital bills,no communication,trust of a DR..
Is it still effective if I have to place feet farther than 1 step from the wall to achieve getting my low back in contact with the wall when tilting my hips? Love your coaching!
Pl make video for one side back pain of long muscle
I have OA in my spine but quite advanced degeneration in L5 S1 will these help me? I get a lot of hip stiffness and lower back pain. I have just subscribed to this channel 😊
thank you for the tight hip flexor exercises. When I engage my core, and flatten the back arch, I can move my leg with less pain.
Glad you like the exercises!
I can't wait to try these. It is getting harder and harder to lift my legs to put on pants. I sit all day at the office and I have gained 40 lbs with menopause. Thank you!!!
You got this!
2:45 exercises start (for easy access later 😉❤) THANKYOU!!
You're so welcome!
This makes so much sense. I am going to be doing these daily for sure. Is this why foam rolling my quads helps?
These look promising I get a lot of flexor tightness and want to get back to hiking so will try these.
Hope they help!
Alyssa thank thank thank you I’m going to try this , this is the problem I have most. Had a brain tumor removed 6 years ago and weak on my left side. Which has caused my right side to compensate. Now my hip flexor on my right is killing me. Going to pt now but going to add these to my routine. 😊
You're welcome and thanks for sharing. Good luck with the recovery and glad you like the movements to add in your routine.
I just found this video my pain level with the front of my thigh is 20 out of 10. I have tried every thing I've come across and just tried the exercises you talked about and my pain level is down to 8 out of 10 now. Thank you thank you thank you!
Oh my gosh! Thanks so much for sharing. That is awesome you're seeing such an improvement. Keep up the great work!
Do you recommend these hip flexor exercises if you have bone on bone hip arthritis or will it just irritate that condition? Thank you.
Thank you so much for posting this! I sit at work, take a brisk 50-55 minute walk every day at lunch and hit the gym after work. What can go wrong? Apparently, hip flexor issues - and back and forth transitioning to lower back as well. I thought my activity beyond sitting was sufficient for prevention but the two modes are at odds for sure. These exercises you demonstrated look like a great transition and warmup from sitting to activity mode. Subscribed!
Welcome aboard!
My hip bone is crack at joint due to arthritis and limping now, kindly advise
I have front hip pain right side aggravated by tennis my passion. Should I try to play tennis with a neutral or posteriior pelvic tilt ? I had hip x ray, did not show a labral tear, did say degeneratve changes, but did not see bone on bone and sometimes I play with no pain which wouldnt happen with bone on bone hip pain. I do have osteoarthritis in other places, 60 years old active male.
Thank you for the video!
My pain, which came out of the blue, while I was sleeping, five days ago, sounds similar to what you are talking about, but I cannot stand up straight. That, specifically, is what causes the pain in the front/inside of my right thigh. I feel zero pain while sitting. If I walk hunched over, and only move my legs, no hip movement, it does not hurt. It's a real drag, and looks quite strange. I'm 56, but, suddenly, feel, I imagine, what 86 may feel like.
The inside of my upper right thigh, toward the groin, is where I feel the pain, whenever I try to line up my torso with my legs, in a straight line. Any ideas?
In the meantime, I'll see if I can do the moves you showed here. I'm anticipating not being able to do them, as they all seem to require the initial straightening, which is what hurts me the most.
Ive developed hip arthritis secondary to tearing a tendon/muscle 10 years ago, linking my sartorious muscle to my spine.
This has left me unable to straighten my back and my left leg at the same time.
My right hip has no problem.
My left pelvis is tilted.
Any exercises for this?
Are these safe to do while recovering from a herniated lower disk? I am in hip pain and back pain
Hi. Im waiting for new mattress. My old mattress seems to be causing hip pain. Is that possible ?
I injured myself from a slip and near fall, I felt like I got a whole body whiplash, pain especially in my left groin with a lot of pain in the front , could you please tell me if I should be doing these types of exercises or do I need rest, it hurts to sleep, please and thank you for your comment
I have three bulging discs in the lumbar area which creates a stiffness in my back and legs. Even when walking, my legs will begin to tighten. Are there exercises that address this problem? Thanks
My other issue is DVT. I have a collusive DVT on that left side. Yeah I have no blood flow. That’s why I have to sit or recline more than probably the average person because if I don’t, I have massive swelling in my ankle and foot. And this sciatica issue has caused so much swelling and my therapist said yeah that’s common. Well, then I’m going to recline or I’m going to sit which then just causes a whole Nother set of problems.
Mine is opposite my back has no curve but this exercise still works?
You just described the last 3 years of my life. Covid sitting around all day night mare.
Can you show the lean back to the wall from the side? You said to top your hip back but don’t you tip your hips forward to lean back on the wall? Thank you
Having difficulty having my lower back fully touching the wall i c an still get my hand tucked in the space any suggestions or explanation for this and how i can possibly correct this thank you
What’s the cause of a sudden sharp pain in my thighs and legs?
Wow. My hips are very stiff and crunchy. I tried the wall exercise and am surprised I can't lean the small of my back to the wall. I guess I'll start with that! Hips seemed to like the movement. 👍😊
Definitely something that may be helpful to master!
Great channel Dr. Alyssa! My lower back has 2-3 bulging disks about a level 2. I was in physical therapy all summer for my lower back and my front right hip started acting up. My PT was trying to figure out why it was happening and where we needed to focus. Unfortunately, my spine doc told me to just do the exercises I learned and didn’t need any more PT!!! Happy to have found you as it has been 1 month since my last PT and yes, have had pain in lower back and front hip flexors. My PT and also my chiropractor have stated my hips are definitely misaligned. And I have osteoarthritis-probably from my D1 playing days!
New subscriber!
My left side in front of my left hip is where it hurts...but its sorta of a dull ache not sharp pains...but i do sit too much and that doesn't help ...thanks so much tho
I am a 64 your old ultra trail runner, the next day after running/training I get a tightness in my upper left glute, and the a tightness in my Sartorius in my right leg. When I run again after a day of recovery, I can run and it does not bother me, its walking that seems to be the issue. Any ideas?
Can we do it everyday?
I have lordosis, kyphosis, and scoliosis and my hips aren’t balanced. It’s a real problem standing for any length of time and walking. Not sure what can be done.
Had hip replacement in January things were getting better untill about 2weeks ago. Now hurts to lift my leg to put on pants and lift leg as in marching.Walking is ok but makes a clunking noise any ideas??
I have lots of pain at the front, I had a go at the wall stance . However I cannot get my lower back to touch the wall without leaning forward !
I did not try the floor section , but will when I have a little more time.
Give it a shot, just make sure safety is your top priority.
Dear, i m rehumetide arithritus, limping when walking, also pain in front hip which make me painfull while walking plz help tell me exer ise
Can these exercises help strengthen these muscles if enough done regularly ? Or are designed for instant temporary relief only?
They can help to strengthen and also help to optimize your movement.