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Performance Area => Injury, Prehab, & Rehab talk for the brittlebros => Topic started by: seifullaah73 on August 11, 2013, 07:11:10 pm

Title: hip flexor pain
Post by: seifullaah73 on August 11, 2013, 07:11:10 pm

Hey

I have this pain in my hip flexors and it is quite sore when i walk my leg is behind me and when i raise my knee up it is painful especially when i raise my knee and move it to the side, i can't do that it's too painful.

i have been trying to foam roll it and have been doing kelly starrets hip mobility stretch before squats.
but the pain has been increasing over time.

any suggestions?

i.e would icing that area help or a heat rub.

Title: Re: hip flexor pain
Post by: AGC on August 12, 2013, 12:30:12 am

Sounds like a mobility issue I had early last year. You probably have tight hip flexors, and since it's bilateral, your attempts to squat deep are probably aggravating them. You need to rest from squatting for a few sessions and try really stretching them out for 2 mins per side 2-3x a day. Also do deep squat sits and use your arms to push your knees out and hold for a couple of minutes 2-3x. Get a hard ball like a cricket ball or lacrosse ball, a foam roller doesn't really target the hips that well. Really dig into the tight areas with it for a few minutes each side. You can ice if you want but only for a couple of days if it's really painful, the true remedy is long-term stretching/deep tissue work.

Title: Re: hip flexor pain
Post by: seifullaah73 on August 12, 2013, 02:59:55 am

thanks for the advice

will try that.