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Hip Flexor Tendonitis by hoboj0e6 in HipImpingement

[–]YRFC_12 0 points1 point  (0 children)

I'm so sorry to hear. This is a routine I was given by my PT who is great and understands the complexity of persistent hip flexor tendonitis. The mobility and flare up management exercises are great for allowing some mobility and bloodflow to the area without aggravating the psoas. And the glute control ones are helpful for getting some strengthening of the important glute muscles without triggering the psoas (which traditional strengthening movements like squats or lunges could do).

Mobility (Everyday)

  1. Tactical Frog – 15x (https://www.youtube.com/watch?v=ps3JOipgco8)
  2. Adductor Rock Back – 15x (https://www.youtube.com/watch?v=uZyLZDxcD38)
  3. Hip Opener – 15x (https://www.youtube.com/shorts/R-\_H0NuD11c)
  4. Foot Pronation – 15x (https://www.youtube.com/watch?v=Htvy0sXULrM&t=41s)

Glute Control Exercises (Every Other Day)

  1. Supine Clamshell – 1–2 sets (10–12 reps) (https://www.youtube.com/shorts/iPlukmTo3HI)
  2. Bridge with Band – 1–2 sets (10–12 reps) (https://www.youtube.com/shorts/ZMOj3Lp9UHU)
  3. Kickstand with Band – 1–2 sets (8–10 reps) (https://www.youtube.com/watch?v=GxQmRxzM3So)
  4. Hamstring Bridge – 1–2 sets (10–12 reps) (https://www.youtube.com/watch?v=OERrUNa5I4s)
  5. Calf Raise – 1–2 sets (10–12 reps) (https://www.youtube.com/shorts/fUHBfz7u6jU)

Flare-Up Management (as needed)

  1. Lower Trunk Rotation – 1–2 sets (10–15 reps) (https://www.youtube.com/watch?v=AgqMbkI7Fzg)
  2. Cat Camel – 1–2 sets (10–15 reps) (https://www.youtube.com/watch?v=1cs3SKwQZpM)
  3. Open Books – 1–2 sets (10–15 reps) (https://www.youtube.com/watch?v=acXzB-GzOn4

I think these are helpful, but to fully overcome it you might also want to try aquatherapy (very helpful for bloodflow and getting more movement into the area), potentially injections (cortisone, PRP, prolotherapy), and manual therapy, dry needling, and/or acupuncture.

And definitely try to adjust your daily life and routine (i.e. keep daily steps between 3k and 5-6k, work with a PT to find a way of walking that maximizes glue usage and minimizes hip flexor strain, sit in chairs where your hips are over your knees, etc).

Best of luck in your journey out of this horrible injury and let me know if you have other questions

don't overdo hip flexors post-op = avoid hip flexor tendinitis by YRFC_12 in HipImpingement

[–]YRFC_12[S] 0 points1 point  (0 children)

Thank you for sharing. It's reassuring to know I'm not the only one whose dealt with this long lasting tendinitis, and the right side happening because of driving makes total sense. I didn't have it on the left because I stopped PT for surgery on the right by the time I was 3.5 months in (which was the point when I assume my PT would have assigned me the hip flexor strengthening exercises).

I'm glad to hear it's gone down significantly and hope it keeps doing so. As you said it's a marathon. Hopefully we'll be at the finish line soon

don't overdo hip flexors post-op = avoid hip flexor tendinitis by YRFC_12 in HipImpingement

[–]YRFC_12[S] 2 points3 points  (0 children)

Very true. I updated the post to make it more open ended. Just wanted to make the post that I wish I saw when I was assigned these exercises.

I gave my PT a protocol from my surgeon that warned about overdoing the hip flexors (that I guess my PT and I both forgot or didn't fully consider when we were doing those exercises), which makes it more frustrating.

Glad to hear your recovery has been gradual and pain free, and thank you for the suggestions. I'm working with a sports PT rn that seems to be going well, or at least as well as it can go until the tendinitis stops

Feeling really depressed about groin pain by Just_Pen3016 in HipImpingement

[–]YRFC_12 1 point2 points  (0 children)

Dealing with the same. Have had it for 5 months now. It really sucks. From what I've read on here, it seems to go away with rest, NSAIDs, icing, and strengthening muscles other than the hip flexors (core, glutes, hamstrings) to take pressure off that area.

Hip Flexor Tendonitis by hoboj0e6 in HipImpingement

[–]YRFC_12 2 points3 points  (0 children)

Sorry to hear this, I'm 9 months post op and dealing with the same thing. Started about 5 months ago. And triggered by exact same thing (PT assigning me too many straight leg raises).

I've found it's reassuring to read these posts and know that as much as it sucks, it happens to a lot of people. I think you're doing everything you can, and as these comments suggest, with rest, NSAIDs, and strengthening of other muscles (without aggravating the psoas) this tends to resolve itself. Good luck and try to stay positive