The hip flexors help balance the posterior pelvic muscles. Three key muscles often become tight and shortened as a result of activities of daily living. These are the iliacus, psoas major, and the rectus femoris. The iliacus and the psoas major are often referred to as the iliopsoas because they share the same insertion at the lesser trochanter of the femur. The psoas minor inserts on the superior ramus of the pubis bone and mainly supports the natural lordotic curvature of the spine, but is only found in about 40% of the population. The psoas major originates on the anterior surface of the lumbar vertebrae and runs over the pubis bone and inserts into the lesser trochanter of the femur. This muscle not only helps to flex the hip, but also has an effect on the lordotic curvature of the lumbar vertebrae. The rectus femoris has a proximal attachment at the acetabulum and inserts into the tibial tuberosity. This long muscle plays a role in both hip flexion and leg extension (Figure 9-4).
This stretch targets the abductors, opens the hips, and stretches the outer length of the legs and hips. Begin on all fours, with your palms flat on the floor and your toes raised behind you. Extend your right leg straight out to the side, resting your right foot flat on the floor. Press your hips down toward the floor to increase the stretch. Hold this pose for 30 seconds before releasing and performing with the other leg.
A post-run stretch, followed by soft-tissue work with a foam roller, will help further loosen the hip flexors. This is especially important if you exercise before work, says Fitzgerald, because scar tissue and muscle adhesions form quickest when exercised muscles are suddenly held in a compressed position (i.e., your office chair). Walking breaks throughout the day will also help prevent these adhesions.
The ankle joint is held in place by numerous strong ligaments that can be easily damaged when excessive force is placed on the ankle, particularly during strenuous inversion and eversion. Movement at the ankle is key for maintenance of posture and balance, but is most important in locomotion. Variation in muscle activation can control the movement of the ankle joint, allowing the foot to generate graduated force.
I recommend finding out what’s really wrong from a professional. But it probably doesn’t take a rocket scientist to discover your core is weak or your butt could use a little muscle tone! :) Here are some exercises you could do in the meantime, or sign up for a Fit Tutor membership to help keep you balanced, strong, and fit! Check out membership options here: Fit Tutor Membership Levels
Movement at the ankle is controlled by two joints. The ankle or talocrural joint is formed from the tibia and fibula of the lower leg and talus of the foot. Functionally, it acts as a hinge, allowing dorsiflexion (pulling the foot upwards towards the lower leg) and plantarflexion (pulling the foot downwards away from the lower leg). Eversion (tilting of the sole of the foot away from the midline) and inversion (tilting of the sole of the foot inwards towards the midline) is controlled by the subtalar joint formed between the talus and calcaneus bones of the foot.
Other muscles that can be recruited to assist with hip flexion include the tensor fascia latae (TFL), the pectineus, the adductors, the gracilis, and the anterior aspects of the gluteus medius and the gluteus minimus. The contribution of these secondary hip flexors largely depends on the position of the hip at the time at which movement is initiated.
Now the catch with hip flexion is that most of us sit in chairs and end up in a position of passive hip flexion and knee flexion (bent knees) and retain that position for many hours a day. We know now that our bodies process the movement or lack thereof and adapt to the shape that we most frequently inhabit, for better or worse. If you primarily flex the hips and knees and never fully extend them, you may have chronically short or weak hamstrings, limited range of active hip flexion and limited range of active hip extension, for starters!
Lay on your back on your mat and pull your knees to your chest. Place your hands on the inside arches of your feet and open your knees wider than shoulder-width apart. Keeping your back pressed into the mat as much as possible, press your feet into hands while pulling down on feet, creating resistance. Breathe deeply and hold for at least 30 seconds.
Athletes with marked weakness of the hip abductors will exhibit the classic Trendelenburg gait pattern. Hallmarks of the Trendelenburg gait pattern are depression of the swing phase pelvis (as the stance phase hip abductors cannot resist the pull of gravity on the unsupported side of the body).4,8,13 Athletes often find ways to compensate for a relative weakness, such as with a compensated Trendelenburg gait pattern. With this pattern the athlete exhibits increased deviation of the body in the frontal plane toward the stance leg. This causes a decrease in the moment arm of gravitational forces pulling on the unsupported half of the body and a relative decreased load on the stance phase hip abductors (Table 12-1).8,13
Note: Exercises that strengthen the hip flexors also involve contracting (shortening) these muscles. So if tight hip flexors are a problem for you, it might be wise to limit how many direct hip-strengthening exercises you perform. These exercises are more geared toward people who have been told they have weak hip flexors that need strengthening or are looking for targeted exercises to build more power and stamina in the hip flexors.
This stretch opens the abductors and deeply opens the hips and lengthens the adductors while improving balance. Stand straight, holding the back of a chair at your left side. Lift your right knee into your chest, and grab hold of your foot with your right hand. Slowly straighten your leg up along your side, into a standing split. Keep your hand on your foot and lean your torso to the left. Hold this pose for 30 seconds before alternating sides.
You can use over-the-counter remedies such as Motrin or Advil (ibuprofen) or Aleve (naproxen) to help with pain and swelling. Tylenol (acetaminophen) works for pain relief, but it doesn't treat inflammation and swelling. If you have heart disease, high blood pressure, kidney disease, or if you've had ulcers or internal bleeding, check with your doctor before taking any of these medications.
To work these tissues, start by locating your iliac crest. Sounds like a rare bird species, but it's the top bony part of your hip that sticks out by your beltline. If you're using a lacrosse ball, simply move into a plank position on the ground and lay on the ball so that it presses into your hip just below the crest. Move side-to-side slowly, so the ball moves back and forth laterally several inches at a time.
Your skeletal, smooth and cardiac muscles work together to keep your body running like a machine. Within this muscular system there are various parts, from muscle fibers to ligaments. You may know about hamstrings, quadriceps and abdominal muscles, but there hundreds of muscles that move within your body. Some are involuntary, like parts of your digestive system, while you control others whenever you go for a walk or lift weights.
Take a step back and think about where you spend most of your day. If you're a young athlete, you probably spend most of your time at school or maybe work or practice and even a little time at home, if you're lucky. Now think about what position your body is in during those periods. I would bet that you spend most of your day sitting down. You may walk to class or run in practice, but the majority of your day is spent in a seated position.
How to: Get on your hands and knees, in a tabletop position (a). Slowly widen your knees out as far as they can go and bring your feet in line with your knees. Your shins should be parallel with one another (b). Flex your feet and ease yourself forward onto your forearms. (If the stretch is too intense, try putting your arms on a block or firm pillow.) Hold for eight to 12 breaths (c). If holding the stretch for longer, try slowly moving your hips forward and backward to bring the stretch to different parts of your hips.