Hip Flexor Health

1507563_934326269918903_4151410308638686184_nWinter in Minnesota tends to bring out the demonic behavior in our hip-flexor or iliopsoas muscles.

Where is that located and what am I talking about?

The iliopsoas muscles originate from the lower back and pelvis and insert into the thigh bone (femur). The iliospsoas is the main mover in the hip flexor region.

Winter sports that can enflame or aggravate this muscle region are hockey and cross-country skiing due to the repetitive strides an athlete takes.

Also, in the winter the couch tends to hold us hostage more than in the summer months, causing us to tighten up more or to not take the appropriate time to loosen up before exercising.

Personally speaking from having such tight hip-flexors in my hockey playing days that could pop out or strain from something as silly as sneezing, this is not something to mess around with.

Injury to your hip-flexors aren’t of the excruciating variety, but more of the constant, annoying type that take forever to heal. And just when you think you are in the clear not having had any flare ups, BOOM, there you go and re-aggravate it and you are back to square one.

If you are a desk jockey in your life away from the gym, then listen up to what this article from physioadvisor.com had to say. When you are seated, your knees are bent and your hip muscles are flexed and often tighten up or become shortened. “Because we spend so much of our time in a seated position with the hip flexed, the hip flexor has the potential to shorten. Then, when you are in a hurry because you are running to catch a bus or a plane, or you trip and fall, the muscle could become stretched. Here’s this stiff, brittle muscle that all of a sudden gets extended, and you could set yourself up for strain or some hip flexor pain.”

Ways to stay away from the buzz-saw of this injury are to stretch regularly, especially if when you get out from your desk and you feel like a nursing home patient walking over to the water-cooler. Here are a few awesome videos from our friend Kelly Starrett:

Extension of a Psoas Flavor

Don’t Go In the Pain Cave

A few quick and easy ways to warmup before workouts:

- While walking pull one knee to your chest and hold for a one count, keep alternating legs from one end of the gym to the other.

- While walking from one end of the gym to the other, march your right leg up in front of you to ninety degrees and then swing it out to your right ninety degrees. Repeat on your left side and so on.

- While kneeling, stretch your right foot out almost as far as you can, and then drive your left hip to the floor, while trying to work your right shin to come to vertical. Rinse and repeat.

This is the only body that you are going to have, so you might as well take care of it!