In this video, I wanted to go over a question that I received 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, 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.
I wanted to give you three things that you can do to address the front of the thigh and hip tightness.
Hip Pain When Driving
CLICK HERE to watch the video.
I had Sheena demonstrate.
#1 – Back Arches
Stand with your feet slightly wider than shoulder width apart. Put your hands on your seat, as if you were going to put your hands in your pockets. Arch your back and then relax. Try to go progressively further and further back. Do this for 5 repetitions.
We are dynamically stretching the front of the hip, working on the rectus femoris and other hip flexors. We are also working on the mobility of the back by loosening up the back. Do one set of 5 repetitions in a smooth controlled movement with a brief hold at the end position.
#2 – Standing Hip Flexor Stretch
Use the wall to eliminate balance, so that you can focus on the stretch.
Standing Hip Flexor Stretch
Take a big step back with your toes pointing straight ahead. Raise up on the ball of your back foot and lift your heel. Tighten up your abdominal area, tighten up your glutes, and bring your hips forward. Look for a static stretch in the hip flexor and in the rectus femoris or thigh area. This is the front of the hip/thigh area. Hold this position for about 20 seconds.
What we did in the previous exercise is a dynamic stretch. With this exercise, you are looking for a light stretch but not ripping apart the muscle. Do this twice on each side, alternating back and forth.
#3 – Strengthening the Core and the Abdominal area
It is common when it comes to over active hip flexors, the front of the thigh muscle or the rectus femoris, that people are weak in their core when it comes to unilateral work. Spend some time working on strengthening your core while working on leg movement.
Strengthening the Core and the Abdominal area
Lie on your back, and brace or tighten up your abdominal area. Lift your leg up at 90 degrees, with your knee coming over the hip, and then lower back down. Switch to the other side while still tightening the abdominal area. Alternate back and forth.
I suggest going through this three times on each side; alternating while still holding that abdominal area. Relax after doing the repetitions. Keep a smooth controlled movement. The abdominal area should be tight the entire time, while the curve in your lower back stays the same.
Give those three exercises a go and let me know if you have any questions. Share your results with the community in the Exercises for Injuries Secret Group.
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Rick Kaselj, MS
Lastly, if you are looking for a comprehensive solution when it comes to dealing with tight hip flexors, you should click here to take a look at the program called Unlock Your Hip Flexors.