Hip Pain Whilst Training?
Pain is a very personal thing but sometimes it can actually be from postural dysfunction or incorrect form.
Today I'll highlight some of the areas where pain can be felt and some tried and true techniques you can utilise to increase flexibility, mobility and functionality and get the best from your workout. (Weather this is traditional weights, cross fit or running).
Before I go on, if you experience any long-term chronic pain that is getting worse over time, please see a physiotherapist or osteopath so they can help you manage the problem if it is more than a common overuse injury.
First, some basic anatomy and anatomical terms:
Anterior pelvic tilt: In simple terms, this is where the glutes stick out, sometimes excessively, and the stomach protrudes.
Posterior pelvic tilt: Is where the glutes are tucked in (towards the front of the body)
These two anatomical dysfunctions are usually observed in members who sit down a lot and who don't have active lifestyles.
It can also stem from having very tight hamstrings. (Which attach to the pelvis). And can affect other musculature of the body all the way up to the neck!!
Mobility and flexibility is a very important thing to consider in any well-constructed training program.
I will highlight below some basic stretches and mobility exercise you can do at the end of any training session.
HIP STRETCH 1:
- The front leg is bent forward at 90deg or more.
- The back leg is away from the front of the body with the foot resting down.
- From there, the front leg is sat into the stretch (it will feel like you're trying to push your pelvis into the ground)
- To increase this stretch even further, raise the opposite arm (to the leg that is out in front) straight up. This will really hit the Psoas muscle!! Which I will talk about in a later post!!
STRETCHES: quads, glutes and other deep hip muscles.
HIP STRETCH 2: (Birds eye view)
- The 90 - 90 hip stretch. One leg is out in front, knee and ankle 90 degrees to the pelvis.
- The back leg is 90 degrees to the front leg.
- The pelvis is kept forward in line with the front leg
- Bending from the hips and torso, both hands are straight out in front.
- If you are very flexible in the hip area, you can increase this stretch by leaning towards the side your feet are (to the left in the example).
STRETCHES: Glute med, and other hip muscles
- A variation of this: A theraband (A loop of stretchy rubber) is placed high on the hip of the front leg and wrapped around a piece of gym equipment.
- Front leg is placed into the 90 degree position and the back leg is to the rear and straight.
- Lean forward at the torso over the front leg.
- This stretch adds a bit more weight and will get into the muscles in the front of the hip and can sometimes realign the femur back into the hip socket.
By just doing these simple movements at the end of every session you can alleviate, realign and regain flexibility in the hips. Then you can continue to do what every one loves to do, better them selves through physical fitness and educate yourself on how to do things the simple and smart way!
Try these out and let me know what you think!