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The hip flexors are a group of muscles that are near the top of the thighs, and they play a major role in moving the lower body. The hip flexors make it possible to walk, bend, kick and twist the hip joint.
However, there are situations in which the muscles that constitute the hip flexors become too tight. This condition can be quite uncomfortable, and be so serious that the affected individual might find it difficult walking and might also develop muscle spasms and pain in the joint. This piece is to focus on some of the exercises and stretches that can be done to keep the hip flexors loose, and also prevent injuries from happening.
What Does It Mean To Have Tight Hips?
Tight hip flexors is also referred to as tight hips. The hip flexors, when tightened, causes the hip to be rigid and tensed. As earlier mentioned, the hip flexors make it possible to be able to carry out movements at the waist and to also raise the leg. Below are some of the hip flexors:
- Iliopsoas muscle
- Rectus femoris muscle
- Tensor fascia latae
- Sartorius muscle
There are a lot of factors that could predispose people to develop tight hips. As an example, individuals that spend a large amount of time sitting to regular gym-goers, and professional athletes tend to develop tight hips. This condition can put people at risk of developing injury as a result of increased demand for tissues that are not moving well.
Can Tight Hip Flexors Lead To Strain In The Waist?
Tight hip flexors can lead to sprain in the waist. This occurs because the tight hip flexors make it difficult to move the hip joint. Some of the symptoms of hip flexor strain include the following:
- They may experience sudden, sharp pain in the hip. This may occur at the pelvis after a trauma to the affected area.
- Another symptom of strain to the hip flexors is a cramping sensation in the muscles of the upper leg area.
- Persons affected with strain may experience a loss of strength in the front of the groin. This may be accompanied by a tugging sensation.
- Cramping sensation in the muscles of the upper leg area.
- Persons affected by hip flexor strain may develop spasms in the hip or thighs.
- There may be reduced movement and discomfort when an affected person tries to move or limp.
- Individuals affected with this condition may find it difficult to kick, jump or sprint.
- Hip flexor strain may cause swelling around the hip region
- It may also cause stiffness in the hip, especially after remaining stationary for a long time. This mostly occurs after sleeping.
What Are The Causes Of Hip Flexors Strain?
The muscles of the hip are engaged when an individual brings the knee up towards the torso. There are also activities that put the hip flexor muscles under strain.
They include activities such as running, martial arts, dancing and so on. Athletes who make use of their hip flexors in sports are more predisposed to developing injuries or strain to the hip flexor muscles. Hip flexor strains have been associated with hamstring muscles, especially in sports medicine.
What Type Of Exercises Can Help To Prevent Hip Flexors Strain?
Exercise is a great way to prevent strain on the hip flexors. They keep the hip joint flexible and mobile. Studies have shown that a lot of people have jobs that keep them on their seat for the most part of the day. This type of lifestyle can lead to the tightening of the hip flexors, causing pain in the lower back, strain, and damage to the area. Exercising the hip joint can help to strengthen the hip flexor muscles. Exercises that can be done at home, to improve this condition include swimming, cycling and so on. Another way to prevent the strain of the hip flexors is by warming up before engaging in exercises. This would prepare the muscles before they are further strained.
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Types Of Stretches To Improve Tight Hip Flexors
- Foam roller stretch: This can be done by making use of a foam roller, to loosen up the tight hips. You can do a foam roller stretch by following these steps-
- Lay face down on a flat surface, with your foam roller beneath and slightly below your right hip.
- Ensure you place your left leg to the side, with the knee bent at a 90-degree angle.
- Place your forearms on the flat surface, in front of you to take some of the bodyweights off your hip. This would reduce the discomfort.
- Stretch your right leg straight out behind you, with your toes pointed backward, and the front of your foot flat against the ground.
- You should now move backward and forward over the foam roller.
- You may move your move side-to-side for an extra stretch.
- You should keep at this for about 30 seconds. You should focus on the areas of your body that feel uncomfortable, to relieve some of the tightness.
- Standing stretch: You can do this by standing with your feet hip-width apart, and toes forward. Bend your right knee, and bring your right heel up toward your butt. Hold your right foot with the right hand, and gently pull to point your knee toward the floor. You may want to hold on to something for support, such as a chair, counter with your left hand for balance. Do this for 30 seconds,, and repeat on your other leg.
- Active stretch: This can be done by standing on your left foot with the toes slightly turned inward. Put your right foot on the seat of a chair in front of you. Hold out your arms straight in front of you at chest level. Then slowly raise your arms straight up as you squeeze your butt, and gently push your pelvis forward. Return to the starting position and do this on the other leg.
Other types of stretches include kneeling stretch, supine stretch, seated stretch and so on.
References
How much of the world do you need for meaningful clinical trials?. (2011). European Heart Journal, 32(24), pp.3057-3063.
Slattery, M. (1996). How Much Physical Activity Do We Need to Maintain Health and Prevent Disease? Different Diseases-Different Mechanisms. Research Quarterly for Exercise and Sport, 67(2), pp.209-212.
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