Tag Archives for " anterior hip pain "

Hip Pain & Weakness: Wall Push up Knee Highs

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.

Anterior Hip Pain: Femoral Nerve Glides Sidelye

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.