Hip Flexor? Hamstring and Knees

[pgun89]

Hello all. I have a few minor problems that have bothered me in the past, one of which is difficult to describe. I feel they all have a common cause.

Firstly, I have a weird sensation in my left hip flexor/groin. I find that the joint clicks(well, its not so much of a loud click, but there is that kind of popping sensation) whenever I go through certain motions. There is no pain associated with this (although it can be a tad uncomfortable) but I'm thinking this isn't exactly ideal. The best way I can recreate the click is if I lay flat on my back, bring my leg to my chest with my knee bent and straighten my leg as I lower it. It clicks on the way down. If any one has any knowledge on this and how to remedy this I would be grateful.

The next problem is my left hamstring, which I ruptured 3 years ago. Being the fool I was, I did not employ RICE and also returned to playing football waaay sooner than I should have. I aggravated it a little, but basically kept playing through any pain until I got to the stage where I could compete well again. Nowadays, I feel pain on this area if I sit for any longer than 15 minutes. I can sprint to my current full capacity, but when I am tiring in matches and training, I still feel pain in the area I ruptured it. I'm guessing there is scar tissue there. It doesn't hinder me in any way, but as I try to get faster and in those last tiring minutes, I fear there is a good chance of a recurrence. I'd like to know if anyone knows any way I can completely rid myself of this now. I should admit, that I was prescribed stretches and only did them sporadically but it is something I am going to work into my routine now.

Now for my knees. After playing intense 5 asides or basketball, I often find the front of my knees very raw. It destroys my lateral movement. I think this is patellar tendinosis/tendinitis. Again, I have struggled to find ways to prevent or remedy this one.

All my problems seem to be down my left leg and I think it may be because of the hip flexor/groin problem. I feel they have to be linked somehow.

Well, don't be shy with the advice and comments and thanks to those who have anything to offer

 

[Nick-strengthondemand]

Hey, my name is Nick and I'm new to this forum. Here's a few quick possibilities I got from what you described. The hip clicking can either be the Psoas tendon clicking over a bone as you lower your leg or a slight instability in the SI joint of your lower back. Try to contract your core muscles while you lower your leg and see if the click diminishes. You also may want to stretch your hip flexors...alot. A good hip joint stretch is to lay on your back, roll up a medium sized towel and place it where your thigh meets your hip...then bring your knee to your chest so that your thigh squeezes the towel against the front of your hip. Perform small oscillation like this. As for your hamstrings and quads (knee pain) I would take a step back and perform multi-angle hamstring isometrics and quad isometrics. For the hamstrings, lay on your back, bend the knee slightly and dig your heel into the surface you are laying on. Hold for 5 sec and repeat 5 times. Then bend the knee a little more and repeat. For the quads, do this sitting in a chair with your foot pressing against the wall. Do with the knee at multi angles for 5 sec each rep. Good luck. Let me know how you do
Nick Parmigiano MSPT, ACE-CPT