My increased knowledge of the biomechanics of hip flexion is one of the most valuable things that I have learned in the past five years. The problem with understanding hip flexion, in general, and the psoas muscle, in particular, is that we use the term hip flexor as a generic term to apply to five muscles, four of which have distinctly different leverage positions from the other one.
The hip is a very stable ball and socket type joint with an inherently large range of motion. The hip contains some of the largest muscle in the body as well as some of the smallest. Most people lack mobility due to a relatively sedentary lifestyle. Periods of prolonged sitting results in tightness of the hip flexors and hamstrings. Tightness in the muscles and ligaments can created joint forces that result in arthritis, postural problems, bursitis, and mechanical back pain.
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.
The rectus femoris is one of the four quadriceps muscles -- the quadriceps are the major muscle group of the front of the upper leg. The rectus femoris attaches to the anterior inferior -- the part toward the feet -- portion of the iliac crest and runs to the base of the patella, also known as the knee. The femoral nerve supplies the rectus femoris with nerves. This is the only muscle that crosses the hip joint, which enables it to work as a hip flexor and a knee extender muscle.
You're more likely to get a hip flexor injury if you've had one in the past, you don't warm up properly before engaging in athletic activity, your muscles are already tight or stiff, or your muscles are weak from being overused. If, while exercising, you try to do too much at once in too short an amount of time, you can also put yourself at risk for a hip flexor injury.
You can roll on just about anything. I've used several different types of foam rollers, a Rumble Roller, lacrosse balls, PVC pipe, a number of weird stick-shaped things. I've also been getting great results using the Body Wrench, an awesome device that is basically a combination of all of the above. I have found that different materials are suitable for different areas on different bodies, so feel free to experiment and find what works best for you.
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.
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!
For example, your quadriceps muscles are a group of four that are located at the front of the thigh; one of the group members, the rectus femoris flexes the hip, which brings your lower extremity (thigh, lower leg, and foot) forward, in front of you. On the other hand, your hamstring muscles are located at the back of the thigh. When they contract, they extend the lower extremity, bringing it behind you.
I think you should mention that for some people, stretching is not the solution and that it will deteriorate their posture. Some people need stretching, but most people I know need to strengthen their "overstretched" hip flexors. Many people can't do a single hanging leg raise. Check this site if you want to know more about the importance of hip flexors bit.ly/Unlock_Your_Hip_Flexor Report
Kneel with a wall or pillar behind you, knees hips-width apart and toes touching the wall. Arch your back to lean back while keeping your hips stacked over your knees. Take your arms overhead and touch your palms into the wall behind you. This bend does not need to be extremely deep to feel a great stretch in the hips and strength in the lower back.
Sue Falsone and Gray Cook: What is Functional Training? Dan John: Wandering Weights, Issue # 211 Thomas Plummer: The Immutable Laws of Money and Coaching, Part 2 Dan John: Wandering Weights, Issue # 210 Thomas Plummer: The Immutable Laws of Money and Coaching Dan John: Wandering Weights, Issue # 209 Jeremy Hall: The Power of Mentorship Dan John: Wandering Weights, Issue # 208 Sue Falsone: Pain Theories Dan John: Wandering Weights, Issue # 207
If most inner-thigh openers feel too easy (and your ankles and knees are injury-free), try Frog Pose. Get down on all fours, with palms on the floor and your knees on blankets or a mat (roll your mat lengthwise, like a tortilla, and place it under your knees for more comfort). Slowly widen your knees until you feel a comfortable stretch in your inner thighs, keeping the inside of each calf and foot in contact with the floor. Make sure to keep your ankles in line with your knees. Lower down to your forearms. Stay here for at least 30 seconds.
Deanna is an ACE® certified personal trainer, Balanced Body® Pilates instructor, and NASM® Fitness Nutrition Specialist. She is passionate about inspiring others to lead a healthier lifestyle through fun workouts and healthy food. When she’s not creating new workouts and recipes for her blog The Live Fit Girls she enjoys running with her two dogs and traveling.
Thomas Plummer: Fitness Professionals Only Have Two Speeds Gray Cook: Chop and Lift Basics Stuart McGill: Scientific Odds Ratios and Injury Gray Cook: Rolling Isn’t Magic Sue Falsone: Cervical Thoracic Junction Yoga Mobility Drill Chuck Wolf: The Big Movement Rocks Upper and Lower-Crossed Syndrome in Athletes Stuart McGill: Testing Athletes with Jumps T-Spine Mobility: Why It’s Important Mark Reifkind: Body Maintenance — The Power of Routine
To stretch your quadriceps at the hip, the idea is to do the opposite movement to flexion, i.e., extension. You can perform extension moves at the hip while standing, lying on your side, lying prone (on your stomach) and kneeling. Even basic stretches done at a pain-free level where you can feel a small bit of challenge, and that are held continuously for approximately 30 seconds may translate to better posture and less back pain.
Lie on your back with your feet flat on the floor and knees bent. Cross your right ankle over your left knee. Keeping your lower back pressed into the floor, pull your left knee in towards the chest by threading your hands between your legs and pulling gently on your left thigh. Think about keeping your right knee open to really stretch your hip. You’ll feel a little extra lovin’ in the outside of your hip with this one! Repeat on the other side.
Frequently, I find that these individuals have increased TONE (resting muscle tension) due to poor core stabilization. In response to this dysfunction, the body increases tone in the hip flexors to help create some stabilization. In treating these individuals, I want to decrease tone of these muscles and then follow that up with specific exercises that help them develop better core control.
Located deep in the front of the hip and connecting the leg, pelvis, and abdomen, the hip flexors— surprise, surprise— flex the hip. But despite being some of the most powerful muscles in our bodies (with a clearly important role), it’s easy to neglect our poor hip flexors— often without even knowing it. It turns out just working at a desk all day (guilty!) can really weaken hip flexors since they tend to shorten up while in a seated position. This tightness disrupts good posture and is a common cause of lower back pain. Weakened hip flexors can also increase the risk of foot, ankle, and knee injuries (especially among runners) Hip muscle weakness and overuse injuries in recreational runners. Niemuth, P.E., Johnson, R.J., Myers, M.J., et al. Rocky Mountain University of Health Professions, Provo, VT. Clinical Journal of Sport Medicine, 2005 Jan; 15 (1): 14-21.. So be sure to get up, stand up every hour or so! And giving the hip flexors some extra attention is not just about injury prevention. Adding power to workouts, working toward greater flexibility, and getting speedier while running is also, as they say, all in the hips The effect of walking speed on muscle function and mechanical energetics. Neptune, R.R., Sasaki, K., and Kautz, S.A. Department of Mechanical Engineering, The University of Texas, Austin, TX. Gait & Posture, 2008 Jul; 28 (1): 135-43..
Another way to look at it, if you stretched a short and tight muscle and it regained length, it shouldn’t get tight again, should it? Whereas if the muscle wasn’t technically “tight” but rather holding excessive tone in order to keep your spine from looking more like a losing game of Jenga, stretching it will just give more opportunity for low back pain, and quickly lead to the muscle tensing up again to defend the spine. This is the problem with conventional hip flexor stretches.
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.
If you have a stiff, tight or painful hip then www.HipFlexor.org will unlock your hip flexors and restore movement the way it should be. Unlocking your hip flexors instantly breathes new life, energy, and strength into your body! I experienced immediate results. I've been able to loosen up my hips, decrease back tightness, and even workout harder. With so many people suffering with hip pain out there, this program is a great tool for anybody that wants to reduce pain while improving strength, performance, and overall health. Hip flexibility, mobility and strength is one of the most important things you can do to keep your overall body healthy. The video presentation and visuals in the exercise program give me confidence that I am doing the exercises correctly which for me is key with no personal trainer. The website is very complete in listing the possible causes of tight hip flexors and other factors that can lead to the issue. It has detailed, descriptive information regarding the anatomy of the hip, causes of such injuries, and a very progressive and well-explained exercise and stretching schedule that will assist to re-balance the hip and pelvic region, safely stretch and strengthen the muscle group. Best of luck to you! :) Report
Tight hip flexors can also make it harder for your glutes to activate—since they're opposing muscle groups, when one is really tight the other becomes lengthened. When a muscle is more lengthened than it should be, it takes away some of its ability to contract. When your glutes are in this compromised position, it can cause other muscles to do more work than they should, making your workouts less efficient and sometimes, increasing your risk of injury.