Hip Flexor Strain VS Hip Impingement |#AskSquatU Show Ep. 46|

Summary by Krater

Dr. Aaron Horschig explains how to differentiate between a hip flexor strain and hip impingement, and demonstrates tests and mobility exercises to address both issues.

From the video

Answers: How do I differentiate between a hip flexor strain and a hip impingement?

• hip flexor strain vs hip impingement
• Thomas test for hip flexor strain
• banded joint mobilization for hip impingement
• tippy bird exercise for hip stability
• isometric contractions for hip flexor rehab

Exercises

• Thomas test · bench
• banded hip joint mobilization · resistance band · 20 reps
• tippy bird · bodyweight · 2 sets of 10
• soft tissue mobilization with ball · tennis ball · 1-2 minutes
• isometric hip flexor hold · resistance band · 10 reps of 10 s holds

What it concludes

• A hip flexor strain causes pain when stretched or put under a compressive force contraction, whereas hip impingement causes pain at the deepest portion of a deep squat.
• Banded joint mobilization improves capsular mobility and reduces anterior translation of the femur to help treat hip impingement.
• The tippy bird exercise uses lateral hip muscles to centre the femur in the hip socket and reduce anterior translation.
• Soft tissue mobilization and isometric contractions are effective first steps in rehabilitating a hip flexor strain without creating excessive symptoms.