Best Exercises For Hip Flexor Pain - From a Physical Therapist

Exactly what I needed today. Thanks for being a great teacher.

Very helpful video, I definitely feel better! Great work!
I wanted to ask, how frequently should I do strengthening exercises? Every day? I feel like my condition is improving but still at some point of the day I start feeling my hip... is it a good idea to work on it then, or should I take any days to rest? Thank you so much!!

hey,thanks for this video. How often we should do the streghtening exercises to recover from a hip flexor strain?

I’m a server and I can run the floor four hours plus. I walk my dog around our neighborhood and I’m in pain within twenty minutes. I dint get it…

I do work out and I'm 37, when I try to get up from a sitting position I have difficulty standing up. What would you say that is? Tight or loose?

So still not sure if tight or weak. I did both and the table my legs completely touched with ease. When I lifted both I could do just fine too however just painful. I did a 6 mile hike in about a foot of snow yesterday and at about the 4 mile mark my hips were so painful. First time I've ever had this pain. When I went to walk up my stairs at home I could barely do so, my husband said it was my hip flexor.

Thanks, the correction for the Kneeling Hip Flexor Stretch (10 mins in) is what I needed. What a difference! Thank you!

Amazing video, thank you so much for sharing!

My hip flexors have been sore for the last year or more. I couldnt determine if it was my workouts, lack of proper stretching, my posture or all of the above. I have noticed that I do sleep with my knees up as well as sitting alot during the day.

I struggle at bit, can you have almost straight leg but inwards? I feel the stretch in my thigh then. Im to bent in legs and pull them up i dont get same amount. And i felt more stretch when i kick up back then rather straight up. Im i doing it wrong?

Thank you for the video! I was researching hip flexor stretching and realized through your video that my right side was actually weak and not tight! I appreciate the info!

I just was wondering why i’m suddenly having lower back pain simultaneously when my both hip flexors started to hurt more, i thought it was the cold weather and it’s just a coincidence.

It felt like a really good stretch when I lowered my leg doing the hip flexor test for tightness, and I felt some popping, but then my leg seemed pretty far down. Then I could do the test for strength okay, so which exercises would be best for me?

thank you pain started in my neck moved into lower back and now its in my hip going to start doing these everyday

What if I can’t even do the kneeling excercise for tight hip flexors? It hurts just to get into the position. So bad I know

I could do both of the tests so I still don’t know if I need to stretch or strengthen.

Is it bad if it hurts when you do these stretches? Does that mean anything

I don’t know if mine are weak or tight?! On the table my leg went all the way down, but when I lifted my leg it didn’t seem hard. When I stand up from sitting it’s extremely painful. I am a runner too.

Great video! Many people have asked me if my hips were tight or weak? My response...I have no idea! They hurt and I can't tie my shoes!!! This is very instructive and proof that the right kind of therapy is critical. Thank you.

What about the outer part of your hip? It hurts to walk, bend, stand, lay down

I love all your information! I’m super sore in my right hip and also feeling more weak on the left side .

May I get some more guidance on how I can correct this any further?

How often should you do the exercises if you're strengthening your hip flexors? Thanks for the clear video - mine are weak, and not tight (which was a surprise to me!)

So helpful! I discovered I have a weak hip flexor, not so much a tight hip flexor!

Just found your posting. Subbed!

I keep getting reoccurring muscle pain during and after running, which can take up to a week to heal. I've tried both your tests and it seems they are tight😢. The problem is, on the side that I have the pain, I also have a click in the same place. It's not painful, it's just more of a nieusence, since it ruins the smoothness of my movement.

Very informative!!

Mine are weak. Thank you so much for this info. I liked and subscribed

I did both test and I didn't seem to have trouble with either so it seemed inconclusive which exercises I should do - I do have an ache that comes and goes in one hip flexor.

Pretty sure mine are weak - always have been

I have avn in my hip. Can you help please

Hi! Trying to determine what to do for my sporadically painful hip flexors. I could be walking and suddenly feel pain-then in a few minutes, it goes away. Left side more often. I am able to easily perform your tests to determine strength or stretch. How do you suggest I proceed?

I did fine with the first test- flexors mot tight. But when I did the second, I could do 10 raises with the left knee, but when I went to do them on the non-painful right side, had terrible pain immediately in the left hip. I'm thinking this probably means it is a structural issue with the hip itself?? There is no lower back involvement.

Thank you so much! Now I know that I have a very tight hip flexor and will continue to do them. When do I do the strengthening exercises for hip flexor?

Doc how often do we do those strengthening exercises? I usually leave 48hours between sessions. Also would a banded psosas march also work to strengthen the hip flexors?

I was able to both (tight or weak), I had slightly more pain with the one for weak. I'll try those first.

Thank you, the test for weakness or tightness was super helpful. That way I could confirm that my left hipflexor is tight, the right one is pretty good and both are strong 😊

What is the make/model of the bench you are using? Where can I buy one?

Hello doctor, i watched the video of a weak flexor and I wanted to ask is it possible for one to have a weak flexor and a tight flexor?

Mate, you saved my life. I'm 44 years old, and I've been stretching the hell out of my lower back for the last 5 years trying to get rid of pain. After figuring I had to strengthen it instead in a week with few minutes daily exercises the pain is gone! Tks!

When I do the straight leg raise (simple version), my quads cramp up instead. Am i doing it right?

I have pain on the other side, between my leg and but.

Before I found your videos, I had discovered by process of elimination that my hip flexors were weak. Yours is the only video i've come across that shows how to distinguish between the two and provided the appripriate remedies for each all in pme video. Awesome content. Thank you. :) Love thay the exercises are super simple too.

This helped me figure out the right side femoral nerve pain isn't related to tightness in my flexors. I have (idiopathic) right side weakness for over 12 years. I'm constantly having one injury after the other on my affected (right) side. Last year it was the perineal nerve. Before that it was a shoulder dislocation, hyperextended knee and the list goes on. All on my weak side. Now the femoral nerve. UGH. I was doing femoral nerve flossing and flexor stretches. Wasn't helping.
How does weak hip muscles cause femoral nerve pain?
I'm waiting for my PT appt. with a place I trust to understand my complicated neurological conditions. (Ataxia, Dystonia, right side weakness, etc). I won't go to just any PT as that's been a disaster.

Great video, well explained! However, I am having a hard time telling if I’m too tight or too loose. I can do the first part with ease and the leg I’m not grabbing just lays flat. On the chair exercise I also can do it with ease. But I know it’s my hip flexors because the inside of my left hip is quite sore and my back bothers me at times as well. Any advice would be amazing, thanks!

Question! If they start to feel like they are “tightening” up during the test for strength does that mean they are tight or weak???

My hip flexors are weak and tight 😢

This was incredibly helpful. I have been spending hours and hours trying to stretch what I thought was a tight left quadricep. I watched the video and did your tight-or-weak test. Bingo! I have a very tight left hip flexor... and I now have some great stretches to work with. You are so clear and concise. I've already subscribed. Thank you so much!

So appreciate finding this video-heavy limo as extremely painful left hip flexor strain probably from introducing new exercises without proper stretches to start. Giving these a go and expecting positive results. Thank you for easy and precise demo and explanations

What if you have a big ass and it leads to not being able to stretch all the way?