hip pain

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woody501964
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hip pain

Post by woody501964 » Sun Dec 04, 2011 12:05 pm

I get pain at the top my outer thigh muscle when I twist my foot inwards, I have had a sports massage and been told I have a tight rectus fimoris muscle in my quads. Has anyone got and stretches they could suggest I could do to finally get rid of this pain? I do alot of hill walking and struggle to walk more than 5 miles without pain, could this be associated with my lower back?

Would appreciate any help

Many thanks

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Dub
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Re: hip pain

Post by Dub » Sun Dec 04, 2011 12:24 pm

Rectus femoris is the longest head of your quads. It's the only one of them that goes over two joints. (The hip and the knee).
A good stretch for the muscle is one where you flex your knee and extend your hip. Like this. If you don't feel the stretch well, push you hip forward and flex you knee a bit more than on the picture.

What puzzles me is that Quadriceps isn't really working when you rotate your hip, aka turn your feet inward. The main muscles doing that function are Tensior Fascia latae, and Gluteus medius and minimus.

Is the pain similar when you're walking, and does it occur in any other movement? I wouldn't blame the lower back at first, but if there is a postural issue it could be possible.
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woody501964
former lurker
Posts: 2
Joined: Sun Dec 04, 2011 11:43 am

Re: hip pain

Post by woody501964 » Sun Dec 04, 2011 1:40 pm

I don't get the outer thigh pain when walking, just abit once I have stopped but it is there if I stretch my gluteus muscles while standing with my legs crossed and leaning to one side. I have been reluctant to stretch the gluteus muscles as it causes me pain.

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