Tight Hip Flexors
A lot of people suffer from dysfunctional hip flexor muscles. This is due to faulty biomechanics and poor posture. The condition can be caused because of too much stress or sitting too much as well resulting in pain in the lower back area, ankles, knees, and feet.
Southern California Hip Institute (SCHI), led by board certified orthopedic surgeon Dr. Tigran Garabekyan provides orthopedic surgery to patients in Los Angeles, Century City, CA, and surrounding communities.
Understanding Hip Flexors
Hip flexor muscles are a group of muscles, namely, psoas major, psoas minor and iliacus. These begin at the front of the pelvis and spine, cross the hip on the front, and attach to the upper leg’s inside.
Function of Hip Flexors
Hip flexor muscles are useful in bringing the leg towards the spine on contraction. They allow the leg to move behind the body on lengthening. This movement is also called flexing the hip. The muscles are useful in stabilizing the upper body during walking, running, and standing among other weight-bearing movements.
Tight Hip Flexors
Prolonged and constant hip flexion from continuous sitting can result in the muscle group becoming restricted. They may become chronically tight, which may prevent the leg from correctly traveling behind the body while running or walking. Other body parts need to compensate when this happens.
Similarly, common movement and postural imbalances, such as knocked knees and flattening of the feet may make the leg and ankle rotate inwards instead of allowing them to travel behind the body. This disruption can result in further hip flexor dysfunction. It can alter movement patterns over time causing pain in the ankles, feet, and knees.
Loosening Hip Flexors
Stretching and massaging the hip flexor muscle group will improve your posture. It will decrease stress and prevent pains and aches.
These techniques can help in addressing the issues:
Massaging the Hip Flexors
You can begin the hip flexor rehabilitation program with self-massage using a foam roller. You can use a tennis ball if you don’t have a foam roller. Place the roller perpendicular to the front of your body at hip level and lie over it. Find the sore spot and hold your body weight on it till the muscles release.
Hip Flexors Stretching
Stretch the hip flexors by kneeling. This will make the hips move forward under the spine. Your lower back won’t need to overcompensate in this position by arching excessively. You don’t need to take the leg behind the body.
Using the Whole Body to Stretch Hip Flexors
This is a progressive stretch as compared to kneeling hip flexor stretch. You can integrate many parts of the body in this stretch. You can address tightness in the hip flexor muscles as well as in the shoulders, calves, and abdominals. You should combine upright posture with correct movement all the way from the feet to the head.
The exercise can quickly help you loosen your hip flexor muscles. Board certified orthopedic surgeon Dr. Tigran Garabekyan receives patients from Los Angeles, Century City, CA, and nearby areas for orthopedic surgery.
Contact the Southern California Hip Institute
Dr. Tigran Garabekyan is a board certified orthopedic surgeon specializing in hip preservation. To learn more about Southern California Hip Institute or to schedule a consultation, click here to contact us or call:
Century City / Los Angeles: 310.595.1030
Serving patients in Los Angeles, Beverly Hills, Santa Monica, Century City, West Hollywood, North Hollywood Encino, Sherman Oaks, Van Nuys, Burbank, Glendale and other neighboring cities in the greater Los Angeles, California area.
Also visit http://www.drgorthopedics.com/