tight hip flexors

The muscles found in and around the hips are known as the hip flexors. These include muscles such as the internal obliques, iliopsoas, sartorius, internal rectus, and tensors fascia latae. When these muscles become tight from constant flexing and contracting, they can cause pain. This pain is most often felt during daily activities such as climbing stairs and lifting objects off the floor. From an athletic standpoint, tight hip flexors will compromise running activities and all resistance training that involves pelvic rotation.

Indicative hip flexor pain is most noticeable in activities that require power from the back, upper legs, and core. Athletes notice the toe hip flexors most often when performing weight-bearing lifts like squats and deadlifts. When the flexor muscles are tight, they prevent the spine, pelvis, and hip complex from aligning properly. Stiffness creates a type of conservation of body motion that is contrary to having an adequate full range of motion. The result is the sensation of having less strength to perform movements, along with a persistent and deep pain in the central areas of the body.

Relieving tension and tight hip flexors isn’t easy. It requires the application of specific stretching exercises that target the deep core tissues of the body. These exercises also require a bit of “nerve gliding” which may seem uncomfortable for some people.

Exercises that can unlock the hip flexors include:

piriformis stretches

While sitting on the floor, stretch one leg forward and keep one leg in a hurdler’s position. The front leg should lengthen the gluteal muscles. Rock gently back and forth and from side to side on the extended hip. This rocking motion will relieve nervous tension and cause the hip muscles to relax.

lunge stretches

From a standing position, take a wide step so that one leg is straight behind you and the other is at a 90 degree position to the floor. This should seem like an extremely long step. Keeping your torso upright, gently push down on the long side of your hip. Try to create a “pull” sensation in the muscles of the stretched leg from the knee to the navel. Hold this position until the body begins to sink downward, then carefully switch leg positions.

Palpation of the iliopsoas

Much of the tension that creates tight hips is caused by the contraction of the muscles that line the pelvic bones. To relieve tension, palpation is necessary. This may require the help of another person.

Lie down on a bench facing up. Extend the body to its full length by straightening the arms and turning slightly to the side. The person assisting with the stretch should gently and carefully place a stiff hand along the length of the abdominal muscles. Slide the touch down the midsection until you feel the crest of the iliac (pelvic) crest. As the lying person exhales, the massaging hand should gravitate inward until it reaches the bottom of the iliac crest. If done correctly, the massaging hand will encounter an extremely tight layer of tissue. These are the exact muscles that cause tightness and pain in the hip flexors. Once found, the massaging hand should palpate the muscles in the same line as the length of the body. Several minutes of this deep tissue massage should make your legs feel freer and your lower back feel less pressure on the curve.

When you unlock your hip flexors, you should immediately experience an increased ability to move your legs through a full range of motion. This includes a longer running stride and a more comfortable sitting path for exercises like squats, lunges, and all kinds of jumps. The hip flexor muscles support the core of the body to assist in almost all movements, so having flexible hip flexor movement is vital. Even the healthiest people experience tight hip flexors, but targeted stretching and massage can alleviate common problems associated with tight hip flexor conditions.