Place a closed loop light resistance band around your feet. Maintain a flat lower back with your knees straight and legs on the ground.
Engage your inner core muscles below your belly button. Start by slowly raising one bent knee up to your chest and then return it to the start position by straightening out the knee and leg back down to the ground.
Ensure that your lower back remains flat and the opposite knee and leg remains still. Repeat this movement for 10 repetitions, doing 3 sets on both sides.
This exercise is a great progression to the Hip Flexor straight knee to address hip impingement pain with muscle imbalances and weakness coming from your hip flexors. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.
Slightly flatten the lower back and keep the inner core muscles engaged below your belly button to stabilize your posture. Going into a plank position on the wall, bring yourself down into a push up while you lift one knee up in a straight line up towards your chest and then lower your leg back down as you straighten up with the push up.
Repeat this on the other side while alternating each knee to chest doing a total of 10 repetitions on each side to start. Perform a total of 3 sets of 10 repetitions for each side.
If you’re a runner or do sports that involve running & experience anterior hip pain or weakness, then this exercise may help.
If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.
If you have a dull ache, tingling, loss of sensation in the front of your hip area or weakness into your knee, this exercise may help.
Lie on your side with the affected hip on top. Have your low back in some extension at the start in the rest position.
Then, flatten the lower back by reversing the extension and flex the knee by bringing the heel closer to the butt and extend the hip back while you extend the neck backwards. Then release with performing this continuous motion throughout the exercise.
This will help mobilize the nervous system with an emphasis on the femoral nerve. Do this continuous movement for 60 seconds for 4 sets daily. If you have any pain during the exercise or are unsure about what you are doing, consult your local Physiotherapist before continuing.