Hip Flexor Pain | Strain | Tendinitis | Tendinopathy Rehab (Iliopsoas Strength & Mobility Exercises)

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Struggling with hip flexor-related groin pain associated with running, kicking, sprinting, and/or playing sports? Check out this video to learn everything you need to know about rehabbing the iliopsoas and rectus femoris!

Hip-flexor related pain is considered when there is pain with palpation of the hip flexors, pain with resisted hip flexion, and pain with stretching of the hip flexors. The proximal rectus femoris may be more likely if kicking was involved, whereas the iliopsoas may be more likely if change of direction or running was involved. Although clinical entities can overlap, it’s important to determine if it’s the primary or secondary issue by considering other diagnoses. Rehab should consist of modifying aggravating activities while incorporating hip flexor specific exercises as needed. Depending on your goals and training history, it may also be helpful to train other aspects of your legs and trunk.

A simple exercise progression might include the following:
– Primary exercise: Loaded hip flexion (band/kettlebell/ankle weights/etc.) through as large of a range of motion as tolerable in standing, supine, or side lying.
– Dosage: 3-4 sets of 8-15 reps, 3 times per week for a minimum of 6-12 weeks. Gradually progress resistance over time.
– Tempo: 3 second concentric, 2 second pause, 3 second eccentric, and 2s pause (slow and controlled).
– Difficulty: As challenging as possible while keeping symptoms tolerable during and after.
– Secondary exercises: training quads, glutes, hamstrings, calves, and trunk as needed.

Intro (0:00)
Anatomy & Function (0:08)
Diagnosis (0:38)
Load Management & Activity Modifications (3:32)
Exercise Progressions (4:08)
Summary (6:07)

Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

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