Avoid THIS with hip groin pain | INSTEAD try these 3 exercises
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- čas přidán 25. 06. 2024
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Experiencing hip groin pain and looking for relief?! You're in the right place! ✅
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If you are experiencing arthritic hip groin pain, as a physical therapist and an osteoarthritis expert I have some exercises to share to help you find relief! With hip osteoarthritis, your joint needs support. Oftentimes, arthritic hip pain can be helped with adding variety to your exercise routine. These simple movements can help take stress off of the hip flexor and groin and recruit more muscles to help support!
Best shoes for osteoarthritis relief: kurufootwear.sjv.io/qnBZ35
Disclaimer: This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.
UPDATED video with improved audio 2024:
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Thanks It much appreciated 🙏
I’ve always thought I had a high pain tolerance giving natural child birth passing huge kidney stones and having arthritis but I’ll tell you the nawing pain from this groin pain is right up there with the child birthing and stones!!! Aging ain’t for wimps that’s for sure
Cheryl ditto on that! My Mother suffered for the last five years of her life. She made it to 85. A myriad of problems. She had always been in good health. I realize now how well she handled it. She was mostly frustrated....
I'm not sure how I will handle it!!!!! Only 72. I miss my Mother!
Yes me too. I thought I had a high tolerance. But this pain is almost crippling😢. It stops me and it’s nothing I can do about it at that time. Never saw this coming for me even with age because my legs were the strongest part of me.
Yes it’s debilitating.
I thought child birth was the ultimate pain but having a hip dislocation the morning after my hip replacement it was 10 times worse im in a state of shock I can't belief what I went through horrendous pain 😢😢😢
@@juliewalmsley6766 well I’m sorry about your pain I can only imagine I hope orthopedic got you right now! 🙏 I’m 3 weeks post op for a new knee and I can say I’m a little disappointed I had my other knee done a few years ago and it was pretty easy I thought but this one is still painful and I’m a little upset over it thinking I’d be further along than this but I have heard that if you have both knees done that they are both different.
I just found you on 6/2/23 I’m 76 and use to live an active life, now an old injury has put limits on my mobility.
I can’t tell you how much I appreciate you!!! This address exactly the pain I have been feeling with the best exercise for my leg, buttocks and lower back👏🏽 I can’t thank you enough. God blessings to you❤
I like these exercises. Been to PT and the exercises have made me worse. I am 86 and had been active…now all I want to do is sit. The muscles in front and inside my left left leg hurt all the time. Thanks for your info.
This is the best news for my Arthritic hips and knees. I just yesterday told my GP that I didn’t want surgery so I’m on Pain Management instead. These exercises seem so simple to do and will help with the groin pain. I am 80 years of age and if possible I do not want invasive surgery to blight my remaining years😖
Thank you so much💚🧤
❤
You are sooo right - I'm 80 too and don't know what to do, except surgery is a no for me. Hoping PT/these stretches will help. Thanks
How are you 10 months later? All the best for you.
Wow thos is all what I'm I ntuitvely doing in the gym after a serious hip injury.
It feels like leg extensions are z no no at this point.
I've Bern holding trx or walker and gently step gently to side every day.but afterwards it seems to help range of motion
Thanks for this video. I do appreciate when doctors actually do what they preach, and explain things in simple ways.
I just found out I have advanced osteoarthritis in my left hip you are an Angel 😇 thank you so much so glad I found you! 😊
I'm glad you found the channel too! Make sure to watch the other videos.
After watching this video, I started doing back and side steps daily while brushing teeth 🪥😬. It made a difference and for that I am grateful.
Thank you! Just had a groin injury, so these 3 exercises are a huge help! Appreciate it! 💐
I will definitely try this ,this groin and inner thigh pain is sometimes excruciating,and for me pain pills and anti- inflammatory is a no no due to kidney ailments .
I did it with you. It feels right. I knew my glutes and hamstrings needed strengthening. This after over stretching every muscle around my hip then remembering that it's not always stretching that's needed. It's strengthening to correct muscle imbalance. Have the same problem with my shoulder.
Love how you explain how all the muscle work. I need these movements. 💛
Hope they help!
Thank you so much for addressing the hip and esp the groin area. No one ever does that. I'm so excited to get some relief at last!
You got this!
Such practical demonstrations are very helpful
Unique approach, sounds great thanks
simple,eassy,can be done any time . Thank you
Thanks. Great tutorial in
helping the hip flexors function better. Will teach these to my class👍
Love the way you explain things ❤
Right on time. My lower back/left inner thigh/left hip have been hurting for days now. I think this will help. Thank you so much for this.
I wish I had found this information when I was having trouble with my right hip (already replaced). Now having groin pain with left hip. Will definitely try these exercises. 🤞🏻🍀 I like that your videos are to the point and easy to follow and understand. Thanks!
Thank you for showing us this kind of exercise, it us very helpful God bless you. 👍❤
I am a PT and have started having this issue about a year ago after recovering from a bicep tear that kept me out of the gym. I believe by building the surrounding muscles, quad, glutes, core ane those little muscles within the hip while incorporating mobility exercise, you will ultimately find relief. Baby steps of course, but consistently is key to making progress. Yes, it may be uncomfortable to some degree initially but it will get better. Consistent training, proper nutrition to repair and adequate recovery. Rinse and repeat.
Updated 3/11/24: If you are looking for ways to walk faster, further and easier with arthritis, check out the new 3 Day FREE Walking Workout Challenge: keeptheadventurealive.com/walking/?
🎉
I have sharp groan pain in one leg. Walking makes it worse. Should I avoid walking for excercise?
@@marynyambura94839
. M❤77.
😊@@marynyambura9483
Thank you so much Dr ☺️ all your exercises are indeed the best on CZcams.....wish I had found you years ago..
Ah well.. better late than never💯🌞
That’s very true, at least your here now!
Thanks. Great video. Very helpful. Very appropriate! 🙏
Glad it was helpful!
Your numerous exercises are REALLY helping me! Thank you so much!
Love to hear that Kathy!
Do you have osteoarthritis in the hip?
Alyssa you are so wonderful. I only trust you on arthritis exercise. I also share you to many other people. Thank you so much for all you do!
Thanks for sharing!! And I'm so glad you love the channel.
Thank you so much, this is a wonderful help 😊
You're welcome!
Thank you, I appreciate this video
Glad it was helpful!
Thank you so, Alyssa. I'm going to try these exercises you recommend.
Glad you like them!
Thank U very much Dr Alyssa
You're most welcome!
I'm going to be 65yrs I've been having this problem since but taking pain relief tablets but for the past few weeks now I found it difficult to walking around I watched your show this morning and I'm very excited I don't know if there is anything to avoid doing I've been doing wrong exercise but I will try yours now to get seen the results
Can't believe how much these exercises have helped me! Thank you so much!
So glad!
Thank you very much Doctor.
You're welcome.
She just looks so super fit ❤
Okay, okay, yes that seating straight leg thing really flares me up. I've got a good plan now with this video and two others. Thanks
You're welcome
Thank you !
Welcome!
I have searched the internet for help and understanding on my arthritis groin pain. My doctor prescribed therapy but the therapist would not touch me because of the location. He sent me home with exercises that you just showed me do not help. Thank you so much for this video and I will be looking for more from you. I will start your exercises immediately!
This lady is amazing. Every exercise makes sense and is explained fully. Very, very helpful!
Thanks for the kind words! I appreciate it.
Thank you for this I hope this will help my painful hip ,will be trying to his exercise..
YOU are God sent to help us all!
🤗🤗🤗
This seems to have helped me tremendously in a very short time. I hope it will help resolve my right hip getting “stuck” if I stand straight for long, even just a few seconds. Thank you SO MUCH!
You are so welcome!!
I really appreciate her videos. She makes sense. She understands hip pain and the exercises she suggests don't hurt and reduces pain...
Thanks for the kind words!
I can hardly wait to try these.. for what ever reason. I was doing the first motion you showed and now I understand why my groin pain never seemed to get better 🤦♀️ not sure where I read that that motion was supposed to help 🤷♀️ but now I know, so I won’t continue with it .. thanks so much
It definitely has a time and place for some injuries and things but may not feel great if you’re dealing with groin pain
I have osteoarthritis in my hip. 12 years ago my specialist suggested hip replacement.
I saw a video of the operation, and said: NO WAY!
I joined a yoga group for seniors, and slowly got my mobility back. Than I discovered these kind of exercises on CZcams, and added it to my exercise routine.
Big improvement!
Than I learned about what FOOD can do to your body.
So far it is the same story like everybody else’s.
My addition to this is, FOLK DANCE !
A lot of steps are like these exercises really, and fun to do!
Very helpful video 👍
Glad it was helpful!
Thanks 🎉❤
You're welcome!
Okay thank you
You are welcome!
Awesome.
Thanks!
So happy to have found you! Great moves I can actually do with my walking boot ! I was walking with crutches for 4 weeks, and the hip groin pain kept increasing. Now your exercises will help
Thanks so much
You got this! Glad you found the channel too.
I have this!!!
Wow of all the vids ive watched this hit the nail on the head.
Thanks
Glad you like them!
@@arthritisadventure well ive been in serious pain And many of the video exercises ive seen are exstensive moving.
I dont know why the dont understand its to painful and theres a loss of mobility. But i was surprized by you video because its what i was doing naturally to get some relief. Id like to know whats the best way to get allott of mobility back. And you help thanks
@@whisperingeagleyeah. Soo many of them have a range of movement in the exercises that I’ve probably never had.
Im definitely going to give this a try. I've been taking Tylenol and Ibuprofen every 4 hours. When I stand to long it hurts even more. I have a $8000.00 deductible on my insurance so I haven't been to the doctor. All your comments have given me hope. 😊
Hi Teri. Is your pain in the hip/groin area? Are you aware that the symptoms (pain, inflammation, etc.) and condition are not the problem? They are the body’s response to what really is the problem. If you identify and correct the true root cause, there is nothing for the body to respond to. Make sense? This is what I do!
Thank you so much I had a bad groin strain and you advise and exercises were very helpful again thank you so much
Great to hear!
My son is 31 and has this problem!! Lot’s of pain! i will forward him this video, thank you for sharing.
Let me know how it goes!
I have bone-on-bone arthritis in my left hip, but the only pain I have is groin pain. I'm trying to postpone hip replacement as long as possible, even though I know it's inevitable. Can't wait to try these exercises, and thanks for the tip on avoiding the straight leg raise. Glad I found your channel, and I just subscribed. Thanks for all you do.
I'm glad you're here! Conservative measures are definitely worth trying per the research to see what is possible for you
instead of waiting and aggravating your situation you are in time to regenerate your cartilage in your left hip using collagen peptides and glucosamine chondroitin the exercises in this video do not improve your condition. I am a PhD Palmer College of chiropractor and nutrition specialist.
@@Samboussr I used Glucosamine for a year, and it did nothing for me. I think I'll stick with what Dr. Alyssa is teaching, and what my Ortho surgeon advises. In other words, thanks, but no thanks.
@@scotthunt2479 using only glucosamine has no effect. you have to make use of collagen and then use glucosamine chondroitin 3000mg only in this way you can regenerate your cartilage in the body. this is what I recommend to my patients who for the most part did and do sport of all kinds.
@@Samboussr Yeah, sure. Whatever you say.
I get a groin spasm with any sudden sideways movement such as stepping down out of a truck or RV, or even if I move too suddenly sideways off my bed. I have been searching and searching for someone to tell me this is really a "thing" and to get exercises to help it is just an answer to my prayers! TY!
Glad you liked the video. thank you for sharing!
That's EXACTLY where I've been feeling pain, on my right side. Usually it kicks in after walking for about 4kms (2.5 miles). Each week I walk between 40 and 60kms (25-37 miles) so I often feel this pain. I followed the exercises just now as you were demonstrating them, they felt pretty easy so am wondering how I can challenge the movements further? Your channel is fabulous, thank you so much for your advice and care 🙏. Diane.
I would recommend giving the free 4 day challenge a try: www.arthritisadventure.com/challenge
I walk two miles a day and have the same problem. Plus I do alot of fishing and feel horrible pain on inward side of either hip and hear a pop sound when I swivel in my seat to jig fish from a different side of the boat
Thank you so much for sharing this. I can hardly wait to try these exercises. I have started getting cramps in the muscles in the front of my hips when I do leg raises similar to the ones you recommended we avoid for now. Thank you again
I hope they help!
Backward movements, by stepping backwards feeling it in, stand on one leg and step back ward and the stepping forward- Gmuscles, 2nd movement: step out to the side may be tight due to the fact that we donot always stepping sidewards movement 3rd movement hands straight almost reaching out to the chair, then reach back as far as you can go, Gmuscle...Goal is to take stress out from thighs
Yes this is for me! That groin pain is wicked!
I'm glad you liked the video.
I'm glad that I came upon this video. I'm going through the exact hip and groin pain that you described and my job requires constant walking. Thanks.
Hope these tips can help!
@@arthritisadventure It helped a lot. The pain was at a minimum today at work. Thanks.
That Excruciating "PAIN" OMG 😢 No One Can Even Imagine What It's Like UNTIL They Experience IT 😣😩😖.. Alyssa's Videos Help Immensely 👏🏽👏🏽👏🏽 Her Explanations Are So Important ❤
Alyssa Earth Angel 😇🫂❤️ 🇭🇲🦘🇭🇲🦘🇭🇲
Since the weather has become nicer outside I’ve been going hard at gardening and hurt my right hand from using a shovel to dig up a big garden it became numb and painful then not long after that I have what I feel is a pulled left groin muscle very painful and bc of that I’m compensating and now not just groin pain but my back is painful and my left leg. I also have osteoarthritis in my left knee and probably looking at a replacement in a year or so and I’ve had my right knee replacement. I’m a nurse and have to work which involves walking and I’d still like to continue my gardening. I’m 62 very active but I’m paying the price and it’s very painful. I’m supposed to have an ECM done on my rights hand but haven’t had the groin and back pain addressed yet not sure if I should have it looked at or just rest it a bit and then resume my gardening any advice would be appreciated and thank you for such good videos.
AHHH!!! I just found this! I"ve been having severe groin pain, (and then consequently that front hip/thigh pain you mentioned) and I haven't been about to find anything. My doctor ordered x-rays, but they showed nothing, so it likely isn't arthritis, but I'm going to try this anyway. :) Thank you for this!
How are you 6 months later? I’m just starting. Hope you’re doing well.
This is awesome 😊
My lumbar is fused, with future sx in other parts. My question is, would these exercises help Sacral Joint Dysfunction? Thanks!
I've had a hip replacement and PT before and after..the front leg raise is the first thing they had me try to do after surgery-which I could not do without support. Now the other hip is having similar pain in the groin but PT is still having me do the front leg raises along with side and back. Also, standing knee raises stepping over a band, which really is hard! I've been pushing through the pain but, now I'm wondering if I need to back off on doing those. I'm no longer in PT due to insurance saying my movement range is normal?!. They are not considering that I have to waddle to walk! It's not normal! Knee is bone on bone too and curving in. I'm wondering if I should be doing so many exercises and walking so much if it's getting worse? I will try doing your exercises at home. My Osteoarthritis group recommended your channel. Thanks!
Why not talk to the PT person that you are dealing with an eliminate that part of the workout. The should be able to modify the workout for you. My PT was very flexible like that and see if that makes a difference.
Thank you for sharing. The#eexercises sounds Great, I I will try them. ❤
You are welcome! Glad you liked the video!
I am Hypermobile . This was really helpful for me and increased my knowledge too ! Thank you ❤
You are so welcome! Make sure to catch others on the channel.
Thanks for sharing this exercise im suffering from hip pain
I'm glad you liked the video!
I'm convinced the restriction of movement in hip flexor is the root cause of my planter fasciitis. Every time I streach that muscle group my foot feels a lot better.
That area charlie horses up on me😊 constantly
This is the first time I have heard anyone acknowledge, let alone explain, this pain in my upper thigh!
It's all very well for people ("experts") to say that the pain is muscle imbalance - and it is true, it is not in the joint as such, but in the surrounding tissues. But it does seem to be particularly arthritis associated, and just being urged to "exercise more" - and especially daily walking - does not help at alll
I have been diagnosed with hip and knee arthritis, and indeed I can feel some limitations on the range of movement from my hips - but the pain is in the soft tissues: muscles & fascia, most likely. It's important to understand what is going on with the pain in order to address it. I've come across backwards walking and have tried it previously, but these exercises are something I can do more consistently and systematically.
Thank you!
Glad you came across this video!
I have recently found your channel. I really enjoy your in depth explanations. I am 55 and have been having the above mentioned pain. Which has led me to your channel. These past 2 weeks (3 times a week) I have been following your Osteoarthritis exercises 2nd video. Is it O K if I am doing this...as I do not want to cause any damage. I am due for a bone density scan in 6 weeks. Thank you. Keep up your brilliant channel!
It is likely okay as long as they feel good and you don’t experience significant pain afterwards ❤️
I've always had hip, leg and back pain. I'm also starting to experience numbness in my right shoulder, particularly when I rest my elbows on hard surfaces. A few years ago I returned to the gym (after a 20-year layoff). I made a point of not overdoing it since injuring myself means I'm not able to continue. I've been doing leg presses and Roman chair sit-ups. The sit-ups while they're helping my lower back are putting quite a strain on my hips and groin. Recently while grocery shopping, I started experiencing severe pain in my left groin area. It was all I could do to hobble out of the store. I took a few days off of my workout schedule and now I'm afraid to go back for fear of aggravating the injury more. What abdominal exercises would you recommend to avoid reinjury while still strengthening my lower back?
Hi, Alyssa, thank for the demonstration. My issue is that I get a sharp pain in the right goin when in take a small step in a particular way. It’s an intermittent issue. Happens every now and than and the pain goes away. No pain when walking normally.
Can you offer any suggestions, will theses exercises help?
Thank you!
Thank you. These exercises, however were far too easy. We do them in gym class every day to warm up. My pain is on a spot on the inner side of my upper thigh. It is painful to the touch, and I can't understand what it may be. Any advice would be welcome. Again, thank you for your time.
TY for this most important info and excellent demo. I will be incorporating it into my routine. ❤️
What r your thoughts on walking backwards for short periods?
I think it can be really great when done safely. I have a video on walking backwards here: Why you should be WALKING BACKWARDS for ARTHRITIS PAIN RELIEF
czcams.com/video/idMR44bSNEc/video.html
Wish doctors would offer physical therapy instead of a pill. Glad to know that you are on utube
Glad you're watching the channel.
Perhaps they will one day
I have been having mini cramps down the front of my left thigh. (My right leg is paralysed so that doesn’t hurt) Walking forward is painful and the cramped muscles suddenly give way putting me in danger of falling! But walking backwards is fine so it hadn’t crossed my mind that it would be helpful!
THANK YOU I VACUUMED THIS MORNING, IT ALWAYS FLARES MY HIP BACK INJURY UP, I JUST DID THESE BACKWARDS MOVEMENTS IT WORKED GREAT.
Glad it helped you out!
Your exercises on day 1 itself gave lot of relaxing to my hip muscles.
Would it hip Bursitus??
This is where I have the most pain. Thank you Dr Allyssa. :)
Glad you liked the video!
I have been in so much pain lately so I have been trying this while waiting for my bus in the morning and evening
Best of luck with the movements. At the bus stop is a great place to stay active while waiting.
Thank you this is the exact problem I’m having. I will join the 4 day challenge this week. Walking is my main source of exercise and I love it. Any advise on how to continue in a safe way?
Sometimes it could be reducing the volume. This video may also be helpful in the meantime: czcams.com/video/UICRRKGf7iE/video.html
@@arthritisadventure e
What about a muscle pain coming from the bottom of the butt?
Hurts to go up steps. And hurts when I stretch ?
What about bike riding will that be a helpful exercise for my hips?
I’m just starting doing the back and side steps.
How many times should I do these before I attempt your 4 day challenges?
Thanks for useful tips. Suggest you light yourself from the front. It's sometimes hard to understand you because your face is in the dark.
Thanks for the great videos. I have arthritis in my left hip, pain in front groin, but also a constant, dull pain along the left side of my shin(below knee). It’s a constant, dull pain and it hurts! Any suggestions for exercises or things to try to relieve the pain?
You're welcome. I have a membership, Adventurers for Life, you can take a look at. www.keeptheadventurealive.com/start.
Thanks for watching.
Please tell me can we do those 3 exercises when pain in hip is very strong? I'm afraid that my pain will be even stronger after.
Hello Doctor, do you have exercise videos for the AVN patients? Which may help to cure AVN without surgery. Please share if you have
I injured my groin/ thigh about 2 years ago, but never went to the doctor, as I thought it would heal itself. I also heard a click at the time. I still don't know what iv'e done, but it has affected the calf and knee with a burning pain. As covid was very prevelant at the time, I didn't want to bother the doctor with what I thought was just a pulled muscle, but it is still painful when I move my thigh the wrong way. 🙂💜💐🇬🇧
That is the abductor and the hip flexor, the click is a tight ligament which is in top the femur bone, get some X-ray and get a Physiotherapist .
@@Samboussr Thankyou for replying and the advice. Will take it. Many thanks. 🙂💜👍💐🇬🇧
I agree with you pain management for us I am 83 and trying to avoid surgery.
All the best😊
You too!
Oh wow. I'm suffering from this so bad right now. You describe it to a tee! Ive dealt with thus fir over 10 years. Quit my job because it got so bad. Nothing works and I tried pt. Done steroids, now mobic and it isn't working. I'll try these. Thank you for sharing!
I hope these can give you some relief!
@Alyssa Kuhn, Arthritis Adventure thank you. I'm laughing at myself, because I just looked back at my words and realized I hit the wrong keys on my phone. Oy vey! Lol!
What about inner thigh pain from cramping. This is horribly painful and can last up to two minutes. It’s much worse than a calf cramp that you can stretch out immediately. You can’t walk off an inner thigh cramp. Will these three movements you show help with that? Is there something better I can do?
Are ALL other exercises suitable for Rhematoid Arthritis?
Thank you for this information! For those with more agility, would actually walking backwards and side steps be beneficial here? I am an active walker but have tight hips.
There are certainly ways to make both more challenging. Here are some examples for backwards: instagram.com/reel/CfbyfQ8gWL-/?igshid=MzRlODBiNWFlZA==
Thank you!@@arthritisadventure
I have a Anterior pelvic tilt, what exercises would you recommend?
This video may give you some ideas: How to OVERCOME front of hip pain | Hip flexor tightness RELIEF
czcams.com/video/wdTu0AQfAA8/video.html
Helpful info, but with the echo its kinda hard to listen.
U,r,mygods.lsuffred,lot.afteryouradvis,mayleg,kny,painfullgon.lkanwalkeasili.godblessu🎉🎉🎉🎉
I have pain in the front of my hip with burning thighs and numbness down my entire leg. I have a femoral pinched nerve,not arthritis. It can be from the lumbar herniated discs L 2,3,4 causing the pinched femora nerve or it can just be from the femoral itself pinched from tightness in flexor muscles from sitting too much or to much abduction exercises such as side leg lifts. Mine is caused from raising my leg to high with abduction exercises and making sharp turns exercises.