Name: Playbook - Dr. Nick Buonforte, DPT, CSCS, FRC - Hip Flexor Tendinitis Program: Wk1/D3 (Friday)
Uploaded: 2021-01-18T11:47:30.633Z
Duration: 30 min
Description: Hip Flexor Tendinitis Program: Wk1/D3 (Friday)

The hip flexor tendinitis program is designed to progressively load the hip flexor region in a systematic way. Beginning with isometrics (wk1), on to concentric movement (wk2), then to eccentrics (wk3), then to dynamic movement (wk4). This progression introduces increasing loading demands to the hip flexor region, which is a way to provide loading/force to the hip flexor complex when recovering from a strain to the particular area. The other movements (aside from direct loading to the hip flexors) are ways to dynamically address the hip flexors, whether its through an isolated movement (e.g. bridge) or a functional movement lunge. These movements are also progressed through a systematic progression to introduce increasing loading dynamically to the hip flexor region. Surrounding hip and core strengthening is included throughout the program in each day routine.

*Disclaimer: The information provided is NOT medical advice. The information provided is only for informational purposes only.

This exercise is designed to isometrically load the hip flexor complex, which has been shown to decrease pain and improve the strength of the area addressed. Holding for a duration of time (as appropriate – time could be modified based on comfort levels). Also, resistance should be tolerable to comfortably work the hip flexor region. 

*Disclaimer: The information provided is NOT medical advice. The information provided is only for informational purposes only.

Hip Flexor Banded Isometric March

This exercise is a good way to address strengthening to the gluteal muscles. The march allows for a transitionally type of movement to start to load single leg, adapt and control, onto single leg positioning. Also, with this exercise the front of the hip (hip flexors) are being dynamically brought through a range of motion to address stiffness/tightness to them. 

*Disclaimer: The information provided is NOT medical advice. The information provided is only for informational purposes only.

Bridge with March

Banded side steps (band on ankle) Is a great exercise to address the lateral aspect of the hip muscles. The band on the ankle creates a larger moment arm at the hip creating more of an effort to the glutes.

Reps = 10 side steps = 1 rep

Banded Side Steps (on ankle)

In a prone position (on elbows). Slide the body in a backward motion (without
disengagement of the core musculature, i.e. low back extension) until an appropriate challenge is felt to the core musculature (with maintaining proper position). Then, reverse the movement and ‘driving’ the elbows ‘through the ground and toward the feet’ to bring the body back to the starting position.

*Disclaimer: this is not medical advice. This video is only for informational purposes.

Hip Flexor Tendinitis Program: Wk1/D3 (Friday)

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