MotionPlus Monday: The Paradigm Of The Hip Flexor That Is Tight!

I hear it a lot, “my hip flexors are tight”, “I need to open up my hips”, “my physio, osteo, massage therapist used to dig into my Psoas muscle for ages”, and occasionally yes I will do this as well. The most likely cause of this is that there is an imbalance where some of the muscles are working under time.

How can this be, you may ask? Most of the time we are in a flexed position eg deskbound or car bound and due to the lack of demand of the hip flexors, they tend to shut themselves off because it is basic human survival instinct to use the least energy possible. An alternative to this, hip flexors can also be tight because they haven’t been used to their full capacity. For example, if you do extend to the full range of motion whilst using the leg press machine. Yes, you can lift heavier, however, this strength is only in the limited range of movement which you have been working in. Having inactive and underutilised hip flexors can then affect your lifting at the gym because of the motion which you are expected to perform.

Anatomy

The hip flexors comprise of several different muscles, with some muscles purely performing flexion of the hip and some assisting with movement:

• Psoas

• Iliacus (which are also known as the Iliopsoas muscle)

• Rectus Femoris

• Sartorius

• Tensor Fasciae Latae

• Adductor Magnus

• Adductor Longus

• Adduct Brevis

• Gluteus Medius

• Gluteus Minimus

• Pectineus

The overall function of these muscles allows the thigh to be flexed into the abdominal area, i.e. allow for you to be able to do a squat movement.  

The correct positioning in which the hip travels towards the abdominal area to squat and why many people have difficulties in squatting correctly will be discussed in later posts.

For now what you really came for is the exercises to help relieve hip tightness.

The important stuff

These exercises aren’t a silver bullet but they can be a good starting block.

Couch stretch.

This is a popular and effective way in which you can stretch out the hip flexors. Place one knee on the ground, and the top of your foot from this knee will be placed onto the couch. The opposite leg should have the bottom side of the foot on the ground. If you have performed this correctly the opposite leg that I just talked about should have a 90-degree angle at your ankle, a 90-degree angle at your knee and a 90-degree angle at your hip. Hold this stretch for 2 minutes then repeat on the other side.

To increase the stretch, this try bending your trunk/body towards the leg that is on the couch, with a nice straight arm being held up above your head.   

Hip flexors stretch

Sit with one side of your body up against a wall. Move the leg that is closest to the wall behind you so your knee and shin are in contact with the ground, and leave your other leg in front of you. Your trunk should be in an upright and neutral position. Slowly lower yourself backwards, with a straight. You should feel the stretch in your quad hold this for 2 minutes then repeat on the other side.  

I like to do 4 reps 4 sets.

Mobilisation with a kettlebell or lacrosse ball.

Using a kettlebell or lacrosse ball to get into the hip flexors can be a good pain relief especially when including movement from the lower extremity whilst the kettlebell or ball is applying pressure. However, be cautious with this movement because if you slip or get the positioning of the kettlebell or ball wrong you can be in a world of pain.  

Furthermore, follow this up with some strengthening exercises such as the Slow tempo squat (mention below) and Psoas march and your will be a step ahead of the game.

Slow tempo squats.

Whatever you want to call them, this is a really nice way to work the hip flexors along with every other muscle. I tend to work them in a goblet or front squat position but this can be done in a back squat or overhead squat also. The last two tend to be quite hard, so make sure that you are comfortable and have good technique in these movements before attempting the exercises.

What you need to do is set yourself up in a nice position. Slowly make your way down to the bottom of your squat. This can take between 6-8 seconds to achieve the end of range. Once you are in the hole, hold this position for 10-12 seconds. As you complete this, return to the starting position.

Further information about other areas that you can work on. Click the learn more and read up about the Tensor Fasciae Latae.

If pain does occur during any of the mentioned exercises stop immediately and consult your healthcare professional.  

Take home message

Fix your hip flexors before they interfere in your training.