Every once in a while, you can feel a sort of pain at the front of your hip area and you wonder how did you get it and why is it hurting? There can be numerous reasons as to why, depending on the nature of your work or hobby and it can even be some of the minute things you do that you wouldn’t think will be the cause at all. The key to understanding and answering some of your questions about that hip pain of yours is to know about the muscle called hip flexor.
What are hip flexors?
Hip flexors are a group of muscles found near the pelvic region on the upper front side of the leg. These group of muscles majorly consists of the illacus, psoas major muscles (also known as iliopsoas), and the rectus femoris, which is a member of your quadriceps. The quadriceps is a muscle that stretches from your hip joint to your knee. Taking care of your hip flexor is very important because it allows you to flex your hips and fold your knees into your hips, and are essential for maintaining the balance of the posterior pelvic muscles.
You may not know it but hip flexors plays a major role in everyday life. Your hip flexor muscles are used every time you take a step. Sitting for an extended period of time or all day shortens and tightens these muscles. Muscles that are too short do not produce as much strength as muscles that are too long. When you try to unlock these muscles, they can resist or fail to function properly.
Leaving your hip flexor muscles when stretching may lead to strain and even results to injuries and conditions. Sitting for long periods of time, particularly with poor posture, may result in a condition known as hyperlordosis. When the inward curve of the spine in the lower back is exaggerated, this symptom is known as swayback or saddleback. That is why different stretches and exercise must be included in your routine to make sure your hip flexors are on top shape.
How to Take Care of Your Hip Flexors?
Like mentioned, there are different stretches and exercises that you can perform that will surely keep your hip flexor muscles functioning well. Along with maintaining proper balance, having a strong core is one way to lengthen hip flexors. Stretching these muscles can help to lengthen them and avoid injuries.
Stretching in motion, or dynamic stretching, is a healthy way to lengthen and improve these muscle groups. A single-leg squat is an excellent example of a dynamic stretch for hip flexors. Other stretches include the following:
- Pigeon Stretch
- Floor-sliding mountain climbers
- Seated butterfly stretch
- Skater squats
- Bridges
- Hip Flexions
You should also avoid sitting for long periods of time and get up and stretch your legs every hour to reduce your chance of hip flexor pain. When working out, often begin with a warm-up. You would be able to workout more comfortably if you stretch to warm up. It is advisable to maintain your fitness by doing workouts that boost muscle strength and endurance on a daily basis.
You should be able to stop hip flexor pain if you take the time to warm up, stretch, and remain flexible.