Let’s Talk Hip Flexors

Let’s Talk Hip Flexors

When it comes to muscles, most of us have heard of the hip flexors. These essential muscles, situated along the front of your hip and deep within the core of the body, play a pivotal role in everyday movements, athletic performance, and overall well-being. Unfortunately, many of us today have a rocky relationship with this muscle group. Hip flexors are often a contributor to low back pain, postural imbalances, and lack of mobility. While they create these discomforts in goodwill to protect and stabilize us, they can cause a wealth of frustration and pain. In this article, we embark on a journey to explore why we may be experiencing pain, how to address it, and how to further our knowledge of the hip joint.

What causes hip flexor pain?

Tight hip flexors are caused by either overuse or underuse of the muscle. Figuring out which you have is the kicker! Once you determine which situation best fits you, stretching or strengthening the muscles will put you on the path toward recovery.


Why would we strengthen a tight muscle? Just because a muscle is tight, does not mean it’s strong!! Our hip flexors are in a shortened position when we sit all day, and this causes them to become weak over time. When you then stand and move around, the muscles tighten to provide stability, and the Golgi Tendon Organ (GTO) is engaged. This is a receptor in our muscles that prevents overstretching or over-contracting (and thus preventing injury). In the case of hip flexors, when we suddenly stand up, the muscles go from shortened to lengthened very quickly. The GTO steps in and holds that shortened position to prevent injury. This causes the muscles to be tight, yet weak! You can learn more about the GTO here.

Overused hip flexors are most common in athletes: sprinters, weight lifters, bikers, and anyone who utilizes an explosive movement.

Should I stretch or strengthen?

Strength test

  • Stand upright and hold your knee to your chest
    • Lean up against a wall for added stability
  • Let go of your knee and try to hold that position
  • If you can’t hold for 10 seconds, your hip flexors need to be strengthened

Stretch test

  • Lie down on the edge of an elevated surface (preferably a table)
    • Your sit bones should be right on the edge
  • Pull one knee up to your chest, and lie down
    • Make sure you pull your knee up first to protect your lower back
  • If your relaxed hip is parallel or above the table, it needs to be stretched

Need help figuring this out? We can do these tests before your next massage!

Let's Strengthen!

*I am not a personal trainer, PT, OT, or DR. These are recommended and should be done at your own risk*

Seated Hip Flexion

  1. Sit with one leg bent and the other straight
  2. Lift the straightened leg a few inches off the ground
    1. It won’t go very high – that’s okay!

Modified Hip Flexion

  1. Lie on your back with one leg bent, and the other straight
  2. Draw your straight knee up and to your chest
  3. Slowly release it back to the floor
  4. Repeat

Let's Stretch!

  1. Get into a lunge position, both knees bent to 90 degrees
  2. Engage your glutes and tuck your hips
  3. Hold this if you feel a stretch
  4. Gently lean forward a few inches
  5. Hold for 20-30 seconds
  6. Shuffle your foot outwards a few inches
  7. Hold for 20-30 seconds

Understanding the Hip Joint

Our bodies are complex. There are over 20 muscles that assist in the movement of your hip, and these muscles are hard-wired to keep you stable and moving. Stretching/strengthening your hip flexors is often a piece of the puzzle, but I encourage you to continue expanding your knowledge on hip health. To help you get started, I’ve created an overview of your hip joint below:

The hip is a ball and socket joint consisting of a complex network of muscles, tendons, and ligaments. The muscles can be divided into 4 categories listed below, based on their main action.

Flexors

  • Quadricep Group
    • Vastus lateralis, Rectus Femoris, Vastus Medialis, Vastus Intermedius
  • Iliopsoas
    • Psoas & Iliacus

Extensors

  • Glutes
    • Glute maximus, minimus, medius
  • Hamstrings
    • Rectus femoris, Semitendinosus, Semimembranosus

Adductors

  • Adductor Group
    • Adductor longus, Adductor brevis, Adductor magnus, and Gracillis

Abductors

  • Deep 6 glute muscles
    • Quadratus femoris, Piriformis, Gemellus superior, Gemellus inferior and Obturator internus
  • Tensor Fasciae Latae (TFL)

When it comes to muscles, most of us have heard of the hip flexors. These essential muscles, situated along the front of your hip and deep within the core of the body, play a pivotal role in everyday movements, athletic performance, and overall well-being. Unfortunately, many of us today have a rocky relationship with this muscle group. Hip flexors are often a contributor to low back pain, postural imbalances, and lack of mobility. While they create these discomforts in goodwill to protect and stabilize us, they can cause a wealth of frustration and pain. In this article, we embark on a journey to explore why we may be experiencing pain, how to address it, and how to further our knowledge of the hip joint.

What causes hip flexor pain?

Tight hip flexors are caused by either overuse or underuse of the muscle. Figuring out which you have is the kicker! Once you determine which situation best fits you, stretching or strengthening the muscles will put you on the path toward recovery.


Why would we strengthen a tight muscle? Just because a muscle is tight, does not mean it’s strong!! Our hip flexors are in a shortened position when we sit all day, and this causes them to become weak over time. When you then stand and move around, the muscles tighten to provide stability, and the Golgi Tendon Organ (GTO) is engaged. This is a receptor in our muscles that prevents overstretching or over-contracting (and thus preventing injury). In the case of hip flexors, when we suddenly stand up, the muscles go from shortened to lengthened very quickly. The GTO steps in and holds that shortened position to prevent injury. This causes the muscles to be tight, yet weak! You can learn more about the GTO here.

Overused hip flexors are most common in athletes: sprinters, weight lifters, bikers, and anyone who utilizes an explosive movement.

Should I stretch or strengthen?

Strength test

  • Stand upright and hold your knee to your chest
    • Lean up against a wall for added stability
  • Let go of your knee and try to hold that position
  • If you can’t hold for 10 seconds, your hip flexors need to be strengthened

Stretch test

  • Lie down on the edge of an elevated surface (preferably a table)
    • Your sit bones should be right on the edge
  • Pull one knee up to your chest, and lie down
    • Make sure you pull your knee up first to protect your lower back
  • If your relaxed hip is parallel or above the table, it needs to be stretched

Need help figuring this out? We can do these tests before your next massage!

Let's Strengthen!

*I am not a personal trainer, PT, OT, or DR. These are recommended and should be done at your own risk*

Seated Hip Flexion

  1. Sit with one leg bent and the other straight
  2. Lift the straightened leg a few inches off the ground
    1. It won’t go very high – that’s okay!

Modified Hip Flexion

  1. Lie on your back with one leg bent, and the other straight
  2. Draw your straight knee up and to your chest
  3. Slowly release it back to the floor
  4. Repeat

Let's Stretch!

  1. Get into a lunge position, both knees bent to 90 degrees
  2. Engage your glutes and tuck your hips
  3. Hold this if you feel a stretch
  4. Gently lean forward a few inches
  5. Hold for 20-30 seconds
  6. Shuffle your foot outwards a few inches
  7. Hold for 20-30 seconds

Understanding the Hip Joint

Our bodies are complex. There are over 20 muscles that assist in the movement of your hip, and these muscles are hard-wired to keep you stable and moving. Stretching/strengthening your hip flexors is often a piece of the puzzle, but I encourage you to continue expanding your knowledge on hip health. To help you get started, I’ve created an overview of your hip joint below:

The hip is a ball and socket joint consisting of a complex network of muscles, tendons, and ligaments. The muscles can be divided into 4 categories listed below, based on their main action.

Flexors

  • Quadricep Group
    • Vastus lateralis, Rectus Femoris, Vastus Medialis, Vastus Intermedius
  • Iliopsoas
    • Psoas & Iliacus

Extensors

  • Glutes
    • Glute maximus, minimus, medius
  • Hamstrings
    • Rectus femoris, Semitendinosus, Semimembranosus

Adductors

  • Adductor Group
    • Adductor longus, Adductor brevis, Adductor magnus, and Gracillis

Abductors

  • Deep 6 glute muscles
    • Quadratus femoris, Piriformis, Gemellus superior, Gemellus inferior and Obturator internus
  • Tensor Fasciae Latae (TFL)

Whether you need to strengthen or stretch, massage is a great way to release tight hip flexors. We are able to work deep into the hip, and utilize neuromuscular therapy to reset a GTO response. Try it today!!

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