Hip Flexor

[BodyGoals]

How many of you get lower back pain and don't know where it's coming from? In most cases I know why...

[Ulter]

I know where in general but it seems to move around from one spot to another without any pattern to it. It mainly shows up if I walk long distances or use a leg press. It doesn't show up when I run though, just walk.

[C. Smith]

I know where all my pain comes from, lol. But please proceed with the hip flexor discussion. After having to sit out alot of comps last year after tearing one, i'd love to hear what you have to say.

[kook]

I would also like to know what you have to say, I haven't had lower back problems but I do have hip problems, someone told me the hip issues are coming from my lower back.

[Biter]

Very good post. I've torn a hip flexor in the past, and it was freakin brutal. It knocked me out of martial arts training for a long time.

I've been working over the past 9 months or so doing the Alexander Technique, which has done miracles for me in this area. I'll get into more detail later, but the basic idea is body awareness and what sort of tension you are holding in different areas.

[sassy69]

IN!

[Big Sky Guy]

In- considering I just tweaked mine AGAIN on the Leg Press...

[IliekFude]

i do but mostly its just from sleeping wrong or sitting poorly or sprawled on my side or plain ole compression.
but, usually 1 or 2 sessions of reverse hypers has me good as new for weeks.

[LanT]

I'm in the car a lot traveling and mine get so freaking tight, even after stretching before every workout they still bother me.

[BodyGoals]

OK...so any strength coach worth their salt knows the human body..they also know what muscles affect other muscles. Case in point the hip flexors. Most people arent aware but the hip flexor actually attaches through the abdominals and wraps around to the lower back.This would explain why your back hurts after sitting for a long time. (ask any body from the misfits strongman crew that has had there hip flexor released and they will tell you it feels like I'm going to put my thumb straight thru there stomach) Now lets look at some muscles that may have an impact on the hip flexors tightness. When you walk you need a certain degree of flexion in the calf(roughly 10%) and to run (roughly 20%) and to sprint(roughly 30%). Now if you dont have the flexion in this muscle your body still needs to pick the foot up off the ground in order to get some sort of forward propulsion. What it will do is bring the hip into the picture. Everyone try this...lie on your back with your legs straight, put your fingers on your illiac crest (hip bone) and bring the toe of that leg towards your knee as far as you can without bending the knee. (did you feel the hip move?)

[Dragon Wolf]

In- considering I just tweaked mine AGAIN on the Leg Press...

I did the same thing somehow on the leg press last week. Still feeling it.

[Killer]

Hey Jon,

What do you think about ab exercises that involve a lot of hip flexor and back pain?

[BodyGoals]

Killer, good question....99.5% of ab exercises that people are doing are ALL hip flexor. I have had people come in that can do 100 crunches there way but not 1 my way.

[Sam]

How do you do them? Is it the one where you flex the hamstrings?

[Ivanko]

Everyone try this...lie on your back with your legs straight, put your fingers on your illiac crest (hip bone) and bring the toe of that leg towards your knee as far as you can without bending the knee. (did you feel the hip move?)


I tried this felt like my glute moved? My PT was trying to release mine the other day. DO you have any tips, I am having quite intense physio for a bad back at the moment - when I wake in the morning I am stiff as hell, its right in my spine and goes as I loosen up, i.e as I do my morning cardio

[kook]

Everyone try this...lie on your back with your legs straight, put your fingers on your illiac crest (hip bone) and bring the toe of that leg towards your knee as far as you can without bending the knee. (did you feel the hip move?)

No movement...

[Ivanko]

bump for some knowedge

[LiftHard410]

bump, my right low back muscle tends to tighten up when deadlifting, it can be helped with stretching/core strengthening but there's still an underlying problem

[Blut Wump]

I get back ache from even a short time of having to stoop or bending over, such as picking things from the ground. Extended periods of standing will also induce an ache.

[Ivanko]

Any more info?

[BodyGoals]

Any more info?

What would you like to know on the subject?

[Sam]

Why is it that my left hip flexor is always thighter than my right one? Is it a postural problem?

[BodyGoals]

Sam, that could be from a number of issues, from your sleeping pattern, to a movement you may do everyday and not realize that it is causing the problem....Personally my left is always tighter than my right.

[Ivanko]

Hi I would like to know what this means please? I find this interesting I have a PT who is trying to sort my issues out now!!




Originally Posted by BodyGoals
Everyone try this...lie on your back with your legs straight, put your fingers on your illiac crest (hip bone) and bring the toe of that leg towards your knee as far as you can without bending the knee. (did you feel the hip move?)


I tried this felt like my glute moved? My PT was trying to release mine the other day. DO you have any tips, I am having quite intense physio for a bad back at the moment - when I wake in the morning I am stiff as hell, its right in my spine and goes as I loosen up, i.e as I do my morning cardio

[LanT]

... (ask any body from the misfits strongman crew that has had there hip flexor released and they will tell you it feels like I'm going to put my thumb straight thru there stomach) ...

How do you release a hip flexor?

[Sarge]

Killer, good question....99.5% of ab exercises that people are doing are ALL hip flexor. I have had people come in that can do 100 crunches there way but not 1 my way.
What is your way?

[BodyGoals]

My way is to turn off the hip flexor, thus allowing the "abs" to actually do their job as a stabilizer.

[BodyGoals]

How do you release a hip flexor?

The technique?

[LanT]

The technique?

Yes. I have been battling a sprained lower left back for two weeks now and the pain has made it's way into my left hip flexor. It's is ridiculously tight and stretching does not seem to work. It's actually affecting my gait which is now resulting in right knee pain. Maybe I need to let the injury heal before I start stretching it? This post was spot on, I can actually feel the muscle pain wrap around from my back to my hip flexor.

[BodyGoals]

roll and stretch your right quad..that should loosen the knee pain...also roll the hip flexor with a tennis ball.

[Ivanko]

How do you roll and stretch the quad? And can you please answer my questions from earlier in this thread? cheers

[Iron God]

How do you roll and stretch the quad? And can you please answer my questions from earlier in this thread? cheers


Doing a modified hurdle stretch for the quad and sitting back. And using a foam roller to roll it out