Short Hip Flexors: Causes and Solutions

, jumping and / or squatting while performing squats may have your hip flexors short - or rather retracted. These muscles, in fact, are necessary for the complete extension of the hip and to keep the pelvis aligned. If they are weak and / or tense, there is a higher risk of developing physical problems, such as pain in the back and knees, and it is more difficult to train. That is why it is important to learn about these muscles and to understand how to train them.

and deadlifts. If the hip flexors are strong and mobile it is easier to run, jump and squat deeply.

or muscles that attach to the hip joint, resulting in limited mobility and / or flexibility. Because of their position and role, when the hip flexors are tense, they can adversely affect whole body alignment and muscle function. Other parts of the body thus begin to compensate for the lack of hip mobility and consequently increase the risk of injury, particularly back and knee pain.

lumbar.

Localized discomfort in the hip.

Those just listed are the most common warning signs of short hip flexors. If you suffer from one or more of these symptoms it is important to see your doctor. There are two tests that help you better assess the situation.

Thomas test
This is the most common and effective method for assessing the flexibility and mobility of the hip flexors. It is a maneuver that experts use to assess the flexibility of the anterolateral musculature. You can also perform a test at home: lie on your back on a bed or bench. Bring both knees to your chest. Continue to hold your right knee and straighten your left leg, letting it relax completely. Repeat with the other leg. If the back of the lower thigh is not touching the bench or the bed or the knee remains straight enough (it should be bent when relaxed) the hip flexors are likely to be short.

The standing test
Standing in front of a mirror. Kick one leg behind you as far as possible (keeping the knee straight / extended) without arching the lower back. Then repeat with the opposite leg. In the mirror, note any offsets or differences between the left and right side. Care should be taken for any tension or discomfort in the front (front) part of the thigh. Inability to extend the leg far behind is a sign of limited hip mobility.

hip flexors can help improve the situation. In particular, it is advisable to perform dynamic hip stretches that use the antagonist or opposite muscles (in this case, the buttocks) for a deeper stretch. The semi-kneeling hip flexor stretch is the best place to start.

• Rest your right knee in front of a bench. The left leg should be bent with the left foot planted on the ground.
• Raise your right foot and rest your ankle on the bench.
• Keep the pelvis in a neutral position (not tilted forward or backward) and squeeze the buttock of the rear leg (this will deepen the stretch along the front side of the right leg in the hip flexors).
• Extend your right arm as you turn to the left side.
• Maintain this stretch for up to 5 seconds before returning to the neutral starting position.
• Complete 2 sets of 5 reps on each side.

Increased strength

Many times, hip stiffness is actually the result of weakness: if the hip flexors are weak, the body is not comfortable lifting or exiting the hip flexion. As a result, the muscles are protected and squeeze to avoid that uncomfortable flexed position, causing pain. By strengthening weak muscles, there will be intrinsic relaxation of the tense muscles. Here are some exercises to help you achieve this. Try doing 3-4 sets of 12 to 15 repetitions 2 or 3 times a week.

Move 1

• Sit upright against a wall with your legs stretched out in front of you.
• Place a small object such as a dumbbell or kettlebell between your feet.
• Contract your core and tighten your thigh as you lift your right leg (keeping it straight) over the object.
• With control, lower the leg to the floor and pause briefly before reversing the movement.
• Perform all repetitions, then repeat on the other side.

Move 2

• Stand upright, with a mini band wrapped around your shoes just above the laces.
• Activate your core and keep your spine straight as you lift one knee towards your chest (do not swing your leg).
• Hold the position for one second at the top, then slowly lower the leg and continue for the specified number of repetitions.
• Repeat on the other side.

Move 3

• Lie on the ground with your legs extended, your arms at your sides. Hands can be placed under the tailbone for added support.
• Activate your core and root your lower back in the ground.
• Raise your legs towards the ceiling.
• Lower your legs to the ground, keeping your lower back in contact with the floor.
• Raise your feet to just above the ground before raising them for the next repetition.

More movement

Try to move as much as possible throughout the day. Take a small break every 60 minutes, even if only for five minutes and walking: this can help bring the hips and hips into an extended position, loosening the posture that is held more than 8 hours a day while sitting.