Anterior Hip Pain: Eccentric Hip Flexor Strengthening

Start off with one hand below your belly button and pull your inner abdominal muscles downward. Imagine you are making yourself skinnier at your waistline. Put your other hand by your low back to make sure you keep it nice and flat. Then point both hands up and bend both knees to 90 degrees keeping the low back flat. As you slowly lower one leg straight to the floor bring your opposite arm up above you. Keep your inner core engaged and low back flat. Return the arm and knee back to the start position and repeat this with the opposite arm and leg. Repeat this alternating movement with the arms and legs 2 minutes 3 times daily. This is an excellent exercise to help strengthening your Iliopoas and Iliocapsularis muscles which can help decrease your anterior hip pain by stabilizing the front of the hip capsule more. If you have pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.