A Way To Fix Chronic Hip Flexor Pain

Dealing With Chronic Hip Flexors

 

I received an email from a dad asking me about his daughter’s hip flexor injury. She is a runner and she has been dealing with it for a couple months.
Legal Stuff: I am not a doctor, licensed physical therapist or in anyway qualified to treat such things. Especially if I have never seen her.

So the following is just an idea. Something to think about and if it makes sense, try it.

My best guess is that she is very quad dominant, meaning her front muscles used for running are stronger than her hamstrings and glutes. This is very common in runners and causes a lot of their issues.

Very few runners really work the posterior chain. The posterior chain being the hamstrings and glutes. But these are very important muscles to stabilize the leg while running.

If they don’t do their job, the pelvic girdle can move causing tight hamstrings and/or hip flexors.

So this is what I would do as an idea.

Rehab

1. Foam roll the quads and see if there are any knots.
2. Foam roll the hamstrings and see if there are any knots.
3. Do a piriformis stretch (shown in video) with a lacrosse ball or tennis ball under the cheek. This is where the hip flexors attach to the back. This is extremely painful if there is an issue there. But if she does it for a minute or so, she should feel looser.

Here is a link to my Rehab 101 Page

Stretches

Half-pigeon, not shown in video
Hip flexor stretch shown in video
Piriformis stretch shown in video

Here is a link to My Stretching Page

Exercises

Do exercises that work the posterior chain.
1. Bridges 3 sets 15-25 reps
2. Stiff Legged Deadlifts 3 sets 8-10 reps
3. Deadlifts with dumbbells 3 sets 8-10 reps

Make sure she is doing a hip hinge with the stiff-legged deadlifts and deadlifts.

This means the butt goes back first to engage the hamstrings as opposed to bending over and using her lower back.

She can also put her feet up against the wall. Make sure her rear end is as close to the wall as possible. Push the lower back into the floor and squeeze the pelvic muscles. These are the muscles you use when you have to pee but can’t find a restroom. stay there 10 minutes 1-2 times a day and see if that helps.

Also think about an MRI to see if there is a tear.

More resources

 

Also see http://mfactorfitnessandnutrition.com/category/health/hip-flexor-pain-2/

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Tighten up your Butt with my 12 Week “Bringing Up The Rear” Workout Program

12 Week Bringing Up the Rear Weight Loss Workout

A Shaping and Strengthening program for the lower body.

Exclusively For M Factor Member Only

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A quick video on where to find these instructions

 

The Important Stuff:

“A” Workouts are done Monday-Wednesday- Friday.

In each workout you will see “Ab Workout of Choice”. Pick one of the 10 minute Core Matters Ab Programs or improvise.

“B” Workouts are Cardio and Ab days and are done Tuesday-Thursday-Saturday

In each “B” workout you will see “Ab Workout of Choice” and “Cardio of Choice”.
Pick a program from Core Matters for your ab workout. (These are 10 minute mini-workouts)

The “Cardio of Choice” depends on your level of fitness and what you like to do.

Running,Walking,Treadmill. elliptical, biking, hiking are all acceptable.

Whatever it is:

  • Make sure you work up a sweat.
  • You are breathing hard at the end.
  • It is at least 20-30 minutes.

Do Program 1 for the first month
Do Program 2 the second month
Do Program 3 the third month

Note: Each program is harder than the previous one, so if you are having trouble with one level, stay there until you can comfortably move on. It is also okay to substitute programs.

2 Ways to do the Workouts

Straight Sets

Method 1: This means you work down the list doing 1 set of each exercise for the required number of reps. Then repeat 2 more times.

Method 2: Do 3 sets of the same exercise, then move on to the next movement. This is a little harder.

Circuit

To do a circuit, you will need to download a HIIT (High Intensity Interval Timer) form your app store.

Set your High intensity Interval timer and do the program for time, not reps. Do as many reps as you can until the bell rings, then move to the next exercise. Take a short break at the end of the round, then repeat 2 more times.

Beginners- 40 seconds work and 20 seconds rest
Intermediate- 45 seconds work and 15 seconds rest
Advanced- 50 seconds work and 10 seconds rest

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Core Matters: 12 Week Core Training Program with 10 Minute Workouts

12 Week Core Matters: 10 Minute Core Workouts

12 Weeks to reshape and strengthen your core!This is one of my 12 week exercise programs you automatically get with membership to my online training program.

For more details and to join click here.

There are 6 progressively harder core workouts you can use to finish off any workout or do on cardio days.
I originally designed the course to be followed this way.

Program 1A weeks 1-2

Program 1B weeks 3-4

Program 2A weeks 5-6

Program 2B weeks 7-8

Program 3A weeks 9-10

Program 3B weeks 11-12

This allows someone who hasn’t focused on their core, a change to build up strength over time.

The reality is, if you can do the exercises, I don’t care what order you do them in.
Just do them right and pay attention to form.

Crunches

1. Lower back presses against the floor.
2. Squeeze the pelvic floor muscles. (The muscles you squeeze when you have to pee and there isn’t a bathroom in sight!)
3. Keep the chin off the chest.
4. Keep the contraction in the abs the whole time.
5. Breathe out slightly as you come up and slightly in as you release.

Planks

1. Only use perfect form. When the form starts breaking down, take a short break.
2. A plank is a full body exercise, so squeeze the whole body. This means calves, quads, hamstrings, glutes, abs, lats, upper back and arms.

Reps or Time?

In my opinion, these workouts were made for intervals. The core needs to get hit hard. Using a HIIT (high intensity interval timer) allows you to focus onthe movement instead of counting.
That said….

Reps

15 or 25 is a guideline. For example, what do you do if an exercise calls for 25 reps and you can’t do 25 reps? Take breaks. Do 25 reps with very good form even if it takes you 2-3 sets.

On the other hand, if 25 is easy and you have a few more reps in you…..do them!

Setting the interval timer

The workouts are set for 2 rounds. So set your timer for 12 exercises, 45 seconds work and 15 seconds rest.
If you need to change the times, don’t worry about it. Change them.

 

How Often?

6 days a week is the goal to shoot for.

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