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“Hi Dean. The front of my hips hurt when I do -X- activity. What kind of exercises should I do to fix it?”

This is a question I get asked with surprising frequency, so I figured I’d try to do a complex problem a solid with this blog post and hopefully shed some light on to the issue.

Before we get too deep into things, I should say try to avoid using this post as a self-diagnostic in place of getting someone who knows what they’re looking for to assess you and figure out what’s going on. If you’ve had consistent pain that creates an issue with certain movements, get it checked out, maybe even look at getting an X-ray or MRI if warranted, and don’t use this post for anything more than a resource, capiche?

Anterior hip pain is somewhat analogous to shin splints in that there’s a lot of potential things going on, but all lumped in together based on region. For shin splints, it could be tibialis anterior cramping, tibialis posterior tension, interosseous membrane tears, microfractures through the tibia, or even ankle positional faults causing pain in the shins. Each of those would be different treatment directives, soft tissue focuses, and training outcomes to get the person back in action. The same goes for anterior hip pain.

One of the initial things to consider is what activity you’re doing that is causing the hip pain in the first place. Most of the time it involves hip flexion movements, such as the eccentric phase of a squat or hanging leg raises, dead bugs, or kicking a ball. The psoas gets blamed for this a lot, but as with blaming the hamstrings for butt wink , it’s not always the case.

blaming the hamstrings for butt wink

The hip can have some different structural alignments and characteristics that in some individuals could lead to a greater incidence of impingement, when the bones compress into each other at a point in the range of motion. Some people are just not built to deep squat, so every time they’re trying to get there the femoral neck is ramming into the acetabulum, and creating some impingement and pain.

December 19, 2017

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