The Hip is one of the most mobile active and dynamic joints of the human body. Whether you walk, climb stairs, run, play sports or deadlift hip mobility is essential. Tight hips can lead to issues into the lower back or down into the knees or even your ankles.
Areas of interest and dissection
- The iliopsoas is most commonly referred to as the ‘tight hip flexor’ made up of 2 muscles the Iliacus and the Psoas insert into the hip joint.
- NB the Psoas originates on the vertebral bodies of the lumbar spine and Iliacus onto the Pelvis.
- One of your Quadricep muscles the Rectus Femoris also makes up the the hip flexor complex.
The Psoas, with its connection to the vertebrae also stabilises your lumbar spine affecting your lower back musculature.
Firstly – Is stretching working for you? Are you tired of stretching and rolling your hip flexors daily without results? Have you tried Strengthening your hip flexors?
Reasons
- Strengthening a muscle group or groups through their full range of motion is one of the best ways to improve your mobility. It will help the feeling of perceived tightness and will build strength through the muscle’s full range.
- If the muscle is not strong enough to meet the demands in which you are placing upon it it will feel tight and sore the following day.
Top Dynamic Stretches
- Deep lunge with thoracic rotation
- Push back into hamstring stretch
- Tall Hip flexor stretch
Hip Activation / Strength exercises
- Kneeling CAR
- SLR while long sitting
- Banded supine hip flexion
- Standing ROM “lift off box”
To recap…….Ensure a regular hip flexor mobility plan to decrease the risk of injuries elsewhere in the body including the lower back, knees and feet. Remember stretching the hip flexors might not always be the answer to treating an injury. Ensure strength through range which will lead to improved mobility and resilience.