Chapter 20 · Hip
Hip Flexor Pain protocol
Indexed — full page in progressSource: Rehab Science · Ch 20 · PDF pp. 741–760📖 Rehab ScienceBuild my programme →
AMBER — get assessed before starting rehab
Screen for red flags before starting any protocol (safety check). Progress by symptoms and function, not by the calendar: > 3/10 pain → start phase 1; < 3/10 → phase 2 (PDF p. 205).Follow this programme to treat
- Pain on the front of the hip
- Hip flexor tendinopathy or strain
- Iliopsoas bursitis
Conditions in this protocol
Questions the book answers
Good for
- Alleviating pain on the front of the hip (hip flexor pain)
- Improving hip range of motion
- Warm-up for phase 2 and 3 exercises
Guidelines
- Perform every day
- Tools: foam roller, balance pad
- Add phase 2 when you have no pain at rest and no more than mild pain (3/10) with the exercises
Exercises
Hip flexor isometrics (choose one)
choose oneGood for
- Reducing hip pain
- Early hip flexor, abdominal, and glute strengthening
- Warm-up for phase 3
Guidelines
- Perform 3 or 4 days a week
- Do 3 sets of 10–15 reps unless otherwise noted
- Add reps or time to increase difficulty
- Tools: physio (exercise) ball, resistance loop
Exercises
diagram pending
Front plank
PDF p. 752 · instructions pending
diagram pending
Supine straight-leg raise
PDF p. 753 · instructions pending
diagram pending
Abdominal curl with knees bent
PDF p. 754 · instructions pending
diagram pending
Abdominal draw-in
PDF p. 755 · instructions pending
diagram pending
Clamshell
PDF p. 756 · instructions pending
Good for
- Improving hip flexor and core strength
- Preventing hip flexor injuries
Guidelines
- Perform 3 or 4 days a week
- Do 3 sets of 10–15 reps unless otherwise noted
- Push sets to fatigue
- Add reps or time to increase difficulty
- Tool: resistance loop
Exercises
diagram pending
Plank with leg lifts and arm reaches
PDF p. 757 · instructions pending
diagram pending
Banded hip flexor march
PDF p. 759 · instructions pending
diagram pending
Abdominal curl with one knee bent
PDF p. 759 · instructions pending
diagram pending
Seated straight-leg raise
PDF p. 760 · instructions pending
Source: Rehab Science · Ch 20 · PDF pp. 741–752· 3 original research citationsshow sources ▾
Also cited by the book on these pages:
- [Ch 20·20] Hölmich P. Long-standing groin pain in sportspeople falls into three primary patterns, a “clinical entity” approach: a prospective study of 207 patients. Br J Sports Med. 2007;41(4):247-252. find original ↗
- [Ch 20·21] Rauseo C. The rehabilitation of a runner with iliopsoas tendinopathy using an eccentric-biased exercise—a case report. Int J Sports Phys Ther. 2017;12(7):1150-1162. find original ↗
- [Ch 20·22] Blankenbaker DG, De Smet AA, Keene JS. Sonography of the iliopsoas tendon and injection of the iliopsoas bursa for diagnosis and management of the painful snapping hip. Skeletal Radiol. 2006;35(8):565-571. find original ↗
Page numbers are those of the uploaded PDF edition. "Find original" opens a PubMed search for the cited study.