I’m a runner and started experiencing some familiar tightness in my hip and started getting worse everyday I ran. It’s always gotten sore after running for a long extent for the last 4 years or so. I’m glad I found this page because all of these stretches helped me realize what needed to be stretched and how tight I really was! I hope this will fix my overwhelming soreness. Thank you!
One way to effectively “stretch” the hip flexors is to get the pelvis back to neutral, potentially even into a posterior tilt, while firing the living hell out of your glutes. I’m not simply talking about maximal voluntary contraction. I’m talking cracking walnuts with your cheeks. Making a tonne of coal turn into three carats worth of diamonds, that kind of pressure.
When I do a deep knee bend like a sumo squat I get a popping in the outside of my left knee. It feels like a big tendon or ligament is slipping per something. It isn’t painful peer se but I’m afraid if I do it a lot it will be. Is that a relatively common symptom for a guy with tight flexors, it bands, etc? Should I just push through it or have it checked out?
Weak glute (or buttocks) muscles also contribute to tight hip flexors. Unfortunately, it’s a self-perpetuating problem, since tight hip flexors can cause weak glutes. Strengthening the glute muscles—which often don’t get as much exercise as other key running muscles such as the hamstrings, quads, and calves—is an effective way to relieve stress on the hip flexors.
Start kneeling on your mat with knees hip-width apart and hips directly over knees. Press your shins and the tops of your feet into the mat. Bring your hands to your low back, fingers pointing down, and rest palms above glutes. Inhale and lift your chest, and then slowly start to lean your torso back. From here, bring your right hand to rest on your right heel and then your left hand to your left heel. (If you can't reach your heels, turn your toes under; it will be easier to reach your heels in this modification.) Press your thighs forward so they are perpendicular to the floor. Keep your head in a relatively neutral position or, if it doesn't strain your neck, drop it back. Hold for 30 seconds. To come out of the pose, bring your hands to your hips and slowly, leading with your chest, lift your torso as you press the thighs down toward the floor.
You can strain or tear one or more of your hip flexors when you make sudden movements such as changing directions while running or kicking. Sports and athletic activities where this is likely to occur include running, football, soccer, martial arts, dancing, and hockey. In everyday life, you can strain a hip flexor when you slip and fall, for example.
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.
Now that we smoothed out that old tissue and dislodged a few fossilized nasties, let's see what we can do about improving extensibility. The couch stretch is one of the most effective movements you can do for opening up your hip to the end range of motion. Adopt a kneeling position in front of something that you can use to hold your foot up (i.e., a couch). Your back knee should be completely flexed, meaning your heel is as close as possible to your butt.
Start in a runner’s lunge with right leg forward, right knee over right ankle and back leg straight. Walk right foot over toward left hand, then drop right shin and thigh to the floor, making sure to keep right knee in line with right hip. Allow left leg to rest on the floor with top of left foot facing down. Take a moment to square your hips to the front of the room. Hold here, or hinge at hips and lower torso toward floor, allowing head to rest on forearms. Hold for at least 30 seconds, then repeat on opposite side. You want to feel a moderate stretch in the outside of the right thigh, but if this pose hurts your knees or feels too uncomfortable, stick with Thread the Needle.
The psoas, our primary hip flexor, is usually the weakest of the five flexors, and the other four hip flexors have to work more as a result. To test if this is the case for you, lift one knee well above 90 degrees and hold it there, ensuring that you do not compensate by moving your pelvis or leaning forward. If holding this for more than a few seconds is painful or impossible for you, your psoas suck. You are going to have serious trouble squatting to parallel or lower if these muscles can't do their job properly.
Understanding the unique functional contributions of the psoas and iliacus illustrates how a weak or under-active muscle can be a factor in both back pain and in quadriceps strains. With back pain, inability to flex the hip past ninety degrees will often cause many clients or athletes to flex the lumbar spine to give the illusion of flexing the hips. Watch how many of your clients or athletes will immediately flex the lumbar spine when asked to bring the knee to the chest. There is a clear distinction between bringing the knee to the chest and bringing the chest to the knee. Attempting to bring the knee toward the chest and above the level of the hip forces the athlete or client to use, or attempt to use, the psoas and iliacus. If they are unable to do this one, or all, of three things happen:
Muscle strains may then be a further hindrance to exercise, perpetuating the cycle of inactivity and leading to an even greater decline in mobility. As we get older, our muscle mass naturally decreases and our activity levels decline. Inevitably, muscles grow weaker and joints stiffen up. Stretching can help reverse that aging process. Whether you are young or old, athletic or sedentary, stretching is a great way to improve your fitness and agility.
Unilateral exercises like step-ups and single-leg toe touches are particularly effective at strengthening the glutes, while walking lunges, lateral lunges, air squats, and jump squats will zero in on all the muscles surrounding the hips. Whether you’re at the gym or heading out for (or back from!) a run, these five moves will strengthen and open your hips, keep them loose long-term, and not only make you a better runner, but make running feel better to you.
3) The athlete or client will use the rectus femoris to create hip flexion. This is the mysterious “quad pull” seen in sprinters or on forty-yard dash day in football. In this case the etiology is the same as above, only the culprit is now the rectus femoris, not the TFL. It should be noted, that most “quad pulls” or “quad strains” are limited to the multi-joint rectus femoris. Soreness will generally be near the insertion point of the rectus femoris into the quadriceps at about the mid-point of the thigh. The psoas and iliacus are to the anterior hip as the glute is to the posterior hip. A weak glute max will cause synergistic dominance of the hamstrings and extension of the lumbar spine to compensate for hip extension. This will lead to back pain, anterior hip pain (another Sahrmann point: use of the hamstring as the primary hip extensor changes the lever arm of the femur and can cause anterior capsule pain), and hamstring strains. On the literal opposite side a weak or under-active psoas will cause back pain from flexion rather than extension, TFL strain and rectus femoris strain.
If you suffer from tight hips, I’ve compiled the best stretches and exercises to help you get the relief you need! Whether your hips are tight from sitting all day or from killing your last workout, these hip flexor stretches should help you get some relief. Tight muscles can potentially be shortened, and tight hips might mean your abs are weak or you have some instability in your back. Let’s stretch these babies out and help you work to get balanced and feeling better!
To achieve this stretch, start out on your hands and knees. Slowly widen your knees out as far as they can go, and make sure to keep your lower legs in line with your knees. Your lower legs and feet should be parallel with one another. Next, ease your upper body forward on your forearms and reach forward until you feel the stretch. Hold this pose for about 10 seconds.
How to: Lie on your back with your right knee bent and foot flat on the floor (a). Extend your left leg up to the ceiling and wrap a strap around the sole of your left foot (b). While holding both ends with your left hand, extend your right arm directly out to the side in order to anchor yourself (c). Slowly let the left leg fall toward the left while keeping your right side grounded. Hold for six to eight breaths, then repeat on the opposite side.