In this video, I wanted to go through a question that I got in the Exercises for Injuries Secret Group. The secret group is the place where people who are going through my programs can go to get answers to their questions from me, interact with other people who are going through the same program that they are using or other programs, and get feedback from my friends that are in the health and medical field.
Now, here’s a question from ET:
Hi Rick, can you give me some advice? I get pain in the front of my right leg. I think one would say in the thigh. For example, if I drive for a while, my leg is on the gas and I can hardly stand the pain to move my leg sideways to get out of the car. First, I thought it was coming from my low back then I thought maybe it’s coming from my knee. Now, I think maybe it’s coming from my hip. I am 72 and have some arthritic changes in my lower back and right knee as seen on X-ray. I have not had X-rays done on the hip. What do you think might be helpful?
Thank you very much for the question ET. Once again, it’s difficult to exactly know without you being here in front of me. From what you have explained there, it might be a hip issue that is going on.
I wanted to give you three things that you can do to address the front of the thigh hip tightness.
Hip Pain When Driving
CLICK HERE to watch the video.
I get Sheena to demonstrate.
#1 – Back Arches
You stand with feet a little bit wider about shoulder width apart. You put your hands on your seat and you are going to arch back and then relax. Try to go progressively further and further back. Do it for 5 repetitions.
What we are doing here is we are dynamically stretching the front of the hip, working on rectus femoris and other hip flexors. We are also working on the mobility of the back so loosening up the back. You do one set of 5 repetitions in a smooth controlled movement with kind of a hold at the end position.
#2 – Standing Hip Flexor Stretch
You can use the wall to eliminate balance because you want to focus on the stretch. You don’t need to worry about balance.
Standing Hip Flexor Stretch
You take a nice big step. Your toes are pointing straight ahead. You are coming up on the ball of the foot and heels lifted. You are going to tighten up your abdominal area, tighten up the glute, and bring the hips forward. You are looking for a static stretch in the hip flexor and in the rectus femoris area or thigh area. You are going to hold this position for about 20 seconds.
What we did in the previous exercise is a dynamic stretch and mobility of the back. With this exercise, you are looking for a light stretch and not reaping apart the muscle. You do it twice on each side, alternating back and forth.
#3 – Strengthening the Core and the Abdominal area
It is really common when it comes to over active hip flexors or the front of the thigh muscle or the rectus femoris that people are weak in their core when it comes to unilateral work, one leg at a time. You want to spend some time working on strengthening your core while working on leg movement.
Strengthening the Core and the Abdominal area
You lie on your back on the floor. You brace or tighten up the abdominal area and lift your leg up at 90 with your knees coming over the hip and come back down. Go to the other side while still holding on that abdominal area and going back and forth. You are working on that core abdominal area while educating to move through that hip.
I suggest going through this for three times on each side alternating while still holding on that abdominal area and you can relax after doing the said repetitions. Keep it in nice smooth controlled movement as go through that 90 with your knee and stay at 90 as the ball of movement could happen at the hip. The abdominal area is still tight the whole time while the curve on the lower back stay the same.
Give those three exercises a go and let me know how they are. Let me know if you have any questions when it relates to the exercises as well as the results and definitely share them with the community in the Exercises for Injuries Secret Group.
Make sure to swing by ExercisesForInjuries.com. Enter in your injury or pain. There’s a good chance that I have an article, an interview, or a video that will help you overcome your injury or pain.
Secondly, if you’re watching this on YouTube, head up above and hit subscribe. What that will do is every couple of days you’ll get a video like this where I talk about tips and tricks on overcoming injury or pain.
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Lastly, if you are looking for a comprehensive solution when it comes to dealing with tight hip flexors, you should take a look at the program called Fixing Tight Hip Flexors. It is a program that I put together to specifically help people with tight hip flexors.
Rick Kaselj, MS