i think i had a similar issue but i’ll let you be the judge…
i worked hard on stretching the front of the hip and then it would feel like the head of the femur was jamming at the front of the pelvis socket for certain movements.
what sorted it out for me was activating / strengthening the stabilizers from the back. i’m not entirely sure which ones in particular… but there are some tiny stabilizers under glute max. also the medial glutes (round the side of the hip).
- x band walks (with femur in slight external rotation)
- (assisted) deep pistols / one legged squats
- step ups (unweighted up to a high step working on pushing knee out with the front leg / slightly externally rotating the femur and pulling myself up with the glutes in the front leg).
anyway… what i mean to say is that strengthening stabilizer muscles that should be working to pull the head of the femur in the opposite direction from the place where it jams. does that make sense??[/quote]
This person is heading in the right direction.
Think about it this way, the hamstrings and glutes have similar function on the femur. They both help extend the hip.
The glutes, specifically glute max and posterior gluteus medius, are often weak and underactive. Because of this, they aren’t helping to extend the hip like the normally should. Thus, the hamstrings have to pick up the slack to make sure the femur still extends as much as you’re trying to.
But the hamstrings pull the femur from way down on the knee while the glutes pull the femur from up high and nice around the femoral head.
The glutes help keep the femur nice and snug in the socket AND extend the hip. The hamstrings only do the latter. Therefore, you get the “jamming” feeling where the femur is moving forward in the hip socket = pain.
STOP stretching the hip into extension. If you do, you HAVE to have your glutes firing to help prevent the head of the femur from traveling forward.
This is crappy:
This is better:
Then you need to strengthen the glutes. Specifcally max and posterior medius.