We all do it—we stretch in the morning to get our blood flowing, we stretch our legs after a long drive, and we stretch our shoulders after sitting at our desks for hours. Stretching is an intuitive movement, not only for humans but for animals as well. (Try doing some yoga on your living room floor without your dog or cat coming by to stretch alongside you!) We stretch because it is a simple and effective way to loosen our muscles and invigorate our bodies.
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.
Sit on floor with knees bent and shins stacked with right leg on top. Use your hand to position right ankle on left knee. Ideally, the right knee will rest on the left thigh, but if your hips are tight, your right knee may point up toward the ceiling (overtime, as your hips become more open, your knee will lower). Keeping your hips squared to the front of the room, hinge at the hips and slowly walk hands slightly forward. If this is enough of a stretch, hold here, or fold your torso over your thighs to go deeper. Hold for at least 30 seconds, then repeat on opposite side.
Working in the pelvic region is not easy for many therapists and clients. There are cautions and borders that need to be addressed and talked through before addressing these muscles. There are emotional and comfort aspects about working in the lower pelvic region. Some clients find this area too personal or private to allow the therapist's hands in this area. Other considerations are the internal organs such as the intestines, uterus, kidneys, and bladder. As the iliacus and psoas travel under the inguinal ligament and insert into the lesser trochanter of the femur, there is also the femoral triangle, which needs to be worked around. Body positioning can be useful to help access these muscles in a less invasive way while protecting the comfort of the client.
An active warm-up is essential to achieve good form and maximum efficiency, especially if you train in the evening, advises Jason Fitzgerald, founder of StrengthRunning.com. A series of dynamic, prerun movements will lubricate the joints, improve your active range of motion, and wake up muscles that have been dormant all day, helping you to stay upright and extend out the back. For this, try Gary Gray’s celebrated lunge matrix.
The main work of your hip flexors is to bring your knee toward your chest and to bend at the waist. Symptoms associated with a hip flexor strain can range from mild to severe and can impact your mobility. If you don’t rest and seek treatment, your hip flexor strain symptoms could get worse. But there are many at-home activities and remedies that can help reduce hip flexor strain symptoms.
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.
The hip flexors in particular can be troublesome little cusses. These muscles are crucially tied to the functionality of everyone from elite athletes to senior citizens, but working them can make anyone feel silly. After all, you never see videos of Ronnie Coleman walking with his arms extended in front of him like a zombie, attempting to raise his toes up to his hands.
The iliopsoas muscle group consists of two muscles: the psoas muscle and the iliac muscle. These muscles work together to help the hip flex. The psoas muscle connects to the lumbar vertebrae L1 through L5. The other end of the psoas muscle connects to the tendon on femur bone. The lumbar plexus, a nerve bundle that originates at the middle of the spine, supplies the psoas with nerves. The iliac muscle connects to the ilium, the largest bone of the pelvis, on the top and runs under the psoas to the same tendons of the femur bone as the psoas muscle. The nerves of the iliac muscle are supplied by the femoral nerve, which is located in the leg.
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.
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Once you know where each muscle attaches you can identify specific weakness by designing exercises that target a smaller group of muscles or positions instead of all of them at once. To know which ones are tight or weak strengthen your knowledge of the anatomy of hip flexion and function of the various muscles. Then, design exercises that target each muscle more independently to explore the strength of each one. This is often called corrective exercise.
The iliotibial band is a thickening of the fascia lata, the deep fascia of the thigh. Think of it as a thick long ligament like structure that connects the hip to the lower leg along the outside of the thigh. Tightness in the iliotibial band can cause patellofemoral pain, trochanteric bursitis, and friction syndromes at the knee. This is a hip stretch I commonly prescribe to runners and people suffering from knee pain.
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.
The hip rotators not only rotate the thigh on the pelvis but more functionally rotate the pelvis on the weight bearing fixed thigh. Activities such as swing a golf club, and even just walking require some rotation of the pelvis on the weight bearing leg. While we don't need that much range of motion to walk, activities such as running, dancing, tennis, and many other sports can require more hip rotation.
3. Hug it out. Start the supine hip flexor stretch the same as the glute bridge, but keep the right leg relaxed on the floor. Pull shoulder blades down and back to lift hips. Grab the back thigh of the left leg and pull the knee toward the chest. Keep the right leg straight and push its heel into the floor (to feel it in the butt). Hold for 30-45 seconds and switch legs.
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.
You’ve heard the saying: it’s all in the hips, but for many of us, our hips – or more precisely, our hip flexors – are tight, stiff and inflexible. If you’re an office worker you can probably thank sitting down at your desk 8 or more hours a day for your tight hip flexors. Habitual sitting causes your hip flexors to tighten and shorten – adjustable standing desks, anyone?
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.