- 1 What Causes Hip Flexor Tightness?
- 2 Tight Hip Flexor Fix: The Ultimate at Home Cure
- 3 How Do You Know If You Have Tight Hip Flexors | Diagnosis & Location
- 4 Lower Back Pain
- 5 Tense Flexor Exercises & Unflexal Stretches
- 6 Some Example Stretches
- 7 Fix Your Pain: The Ultimate at Home 30 Second Cure!
- 8 Conclusion
So, you are affected with tight hip flexors & low back pain, right?
I have strained my hip area before whilst working out and playing football, so make no mistake; it is a fairly common problem. Although the pain can be extreme, there are some strengthening exercises that will help to ease the discomfort.
Sometimes misunderstood as hamstrings, it is a common problem in the human body and affects certain individuals more than others including runners and weightlifters, where they may have strained or even torn their tendons and not warmed down adequately.
Make no mistake…you should not confuse tightness with weakness!
In this article, you are going to know enough about tight hip flexors so that you get a bit of relief for those tight muscles.
What Causes Hip Flexor Tightness?
So, what is the problem with tight hip flexors?
It is important that you understand about hip flexor tightness before getting deep into the article. They say that if you don’t understand a problem, you will never be able to solve it.
So in simple non-medical terms, stiff flexors are a problem that occurs in your hip area and make you lower body part weak and dysfunctions more of your muscles in that area.
It comes with a lot of limitations and therefore, it is important that you address this issue as early as possible.
Sitting behind a desk too much is a sure-fire way to have your muscles waste away & make what is left ache until fixed.
Unfortunately, our modern lives have all kinds of amazing wonders, but to pay for them we need to have a job.
It also just happens that most of us have jobs whereby we sit behind a desk all day, sometimes eating out lunch at our computers, (I know this because I have been there my friends)!
But sitting for long periods of time is highly damaging to our bodies and tight hip flexors are just 1 side effect of the “sitting disease”.
Check out our orthopedic sofas.
Tight Hip Flexor Fix: The Ultimate at Home Cure
How Do You Know If You Have Tight Hip Flexors | Diagnosis & Location
Your hip flexor muscles are a group of muscles that are located in and around your coxa joints.
There are various telltale signs that indicate that you may have this issue.
It is vitally important to check with your doctor if you feel as though you have any of the following symptoms:
- Joint pains in your legs, lower back or hips that are constant & unrelenting
- Pain in the hip when walking & general inhibited movement when squatting
- A feeling that they are “locking up” or “popping”
- Poor posture
- Not being able to sleep properly due to poor breathing patterns
- No real “vigor” in your day to day life
- High levels of stress and anxiety
- Issues with digesting your food properly
- Lowered immunity leading to many health problems
- Poor circulation
- Severely reduced sex drive
- No explosive force when working out – Mainly with running, squats and other quad and pelvic exercises
- Sharp joint discomfort after sitting
- Glute/ buttock/ groin pain
- Lordosis or other spine curvature symptoms
- Constipation (possible issue due to posture)
- Sciatic or other nerve issues
- Beginning of scoliosis
Thomas Test to Diagnose this Condition (Simple)
There is a test called the Thomas test which you can do to find whether you have flexor tightness or not, it is also a good test to work out if you have any kind of inflammation.
At first, simply lie down at a massage table if possible and let your legs hang from the table.
Now take one of your knees up to your chest and try to hold it with both of your hands. Keep it that way and make your other leg straight while it is still hanging.
Now, if the knee of your open leg is above the table then there is a chance that you have tight hip flexors. Obviously, this is not the only indicator and you will obviously have to consult a doctor to get a confirmation but that is how it works.
There Are some specific sports that are affected by this posture problem, partly due to weakness or range of motion; but also to do with recovery times involved.
- Ab/ core workouts (weakness in this area will affect you)
- Calf lifts
- Yoga (not a sport but involves stretching and movements that can be taxing)
- Horse riding
If you find yourself involved in any of these sports, we highly suggest and recommend that you check out this article.
Can Stiff Flexors Make You Look Fat?
Causing belly pooch?!?
This may sound like a peculiar subsection to include here!
However, it was actually one of the questions that we got asked when we sent out an email to our subscribers to ask what subject they would like us to research for them…this question came back a surprising amount!!!
Well, we did our research and it turns out that some people are worried about this because of the way that this entire coaxial region is connected to our core.
There is an unfortunate side effect of having this problem, it’s called “Bulging Belly Syndrome”.
Essentially, as a result of curvature formed that is so locked and stiff, that it actually forces your core to create curvature.
It is thought to be tight psoas muscles, that makes your low back to curve, which results in it pushing out your stomach.
If these muscles are working properly, they should pull your abdomen back in which reduces the bulge and helps to form a flat belly.
Lower Back Pain
Hip flexor soreness will come with a lot of issues.
For example, you might face hip flexor pain which is also known as tight hip flexors low back pain. The good news for you is that there are methods that you can use to get rid of this condition.
One of the most common methods is exercise as exercises strengthen the entire joint areas very sufficiently which can help to improve a raft of other back-related issues including reducing some other issues.
Apart from that, there are some best stretches that you can perform which will also show you better results. Let’s get more information on these.
Tense Flexor Exercises & Unflexal Stretches
Getting the correct movements and stretches for this condition, requires more than simple static stretching; you need a serious mobility drill to get these muscles activated.
These stretches that help lower back pain are actually great for all aspects of your life and not just for the rehabilitation of this specific medical injury.
That isn’t to say that static stretching is useless, I will mention 3 fantastic examples below that will help to strengthen your hip stabilizer muscles, whilst also being wonderful movements to complement your general health.
However, I will begin by mentioning some of these exercises for injured flexors that will help to align your hips and stretch your joints in such a way to dramatically reduce the related symptoms.
PNF (proprioceptive neuromuscular facilitation), is a method that activates a specific muscle in order to relax the muscles surrounding your joints.
This is beneficial because relaxing a stiff muscle means less stiffness and less tightness means more movement.
Essentially it is exactly what you might imagine it to be… you activate your muscles around a particular joint by moving it through its full range of motion.
Rotator stretches are a great example of this.
This can lead to an increased range of motion around your joint, making it more flexible and more importantly; improving circulation.
Having a stable core is important for your overall health in more ways than you might imagine!
These exercises target all of your muscles in your core by utilizing movements that activate every part in 3 dimensions.
By strengthening your core muscles, you will find that many of your connecting joints become more supple and easier to move.
This type of exercise targets the actual range of motion of your joints which helps to improve their function.
This is quite a unique technique, whereby you will aim to loosen and lengthen your tissues and muscles surrounding your fascia.
As a result of our modern, sedentary lifestyle that usually involves sitting behind a desk or staring at a phone all day, we have developed some bad posture habits.
This can cause a whole range of issues with our bodies. In fact, just looking at some Forward Head Posture symptoms shows us how our spinal health is such a massive factor in determining how healthy we are.
By learning how to move your muscles more efficiently, you will find that many previous health problems you had will slowly disappear.
Some Example Stretches
There are around 12 best stretches that you can go for if you want to get reduce your muscle ache.
These are more than just exercise stretches, and more akin to a type of therapy that will help you to relax and open your entire joint & tendon area.
NOTE: You shouldn’t need any specific rehab unless your injury is severe and you are having trouble in normal everyday movements.
We will mention the easier ones here to make you do them right now!
The first one that we recommend is the butterfly stretch. It is a simple one to perform and not only your hip area but also the groin and some other parts of your body will be benefited from this.
To start, simply sit on a plain surface and make sure that your legs are in front of you. The knees should be in a single line.
Now simply bring your feet together and create a clap feeling with two feet. You should sit in an upright position. Now hold your feet with both of your hands and stay like that for around thirty seconds.
You can continue this session at least five to ten times and you will start solving your stiff coxa issues.
Happy Baby Pose
There’s another common stretch that people do for their hip which is called happy baby pose stretch.
The name is funny and the stretch is interesting to go for. In this case, you simply lie down on even ground and take your legs to close up your face.
Now hold your feet area with both hands
and try to stay in that position for around thirty to forty seconds.
Do not push it hard and if you are unable to be at that position, you should release your legs immediately as otherwise, you will end up hurting your muscles.
The reason that this is called a happy baby pose is that kids do this pose when they are happy at a very early age.
Another one that you can perform is called the pigeon pose.
This is a bit harder so if you were never into stretching, you might find this difficult. If you really cannot do this, there is no point in pushing it as we mentioned before, and you can just try any of the other poses and positions, most of them are rotational exercises and will help to release any tightness and other symptoms.
In this case, you will be sitting on a weird pigeon position where your back leg will be stretched and placed at the back where your front knee is near to your belly.
You will have to place both of your hands to the ground to keep balance. Now simply look up and stay at that position for around thirty seconds.
Fix Your Pain: The Ultimate at Home 30 Second Cure!
There are many ways that you can loosen up your tight hip flexors at home, one of which being the exercise program: Unlock Your Hip Flexors.
- Exercises for coxa bursitis
- Rotational stretches
- Supine stretch examples
- How to improve your hip flexor mobility
- External rotation exercises
- Much, much more
No matter whether you go for stretch sessions or for a simple workout, you should always make sure that you are not overdoing it.
One common mistake of people who have strained tendons in this area; is that they do not understand the value of being patient and as soon as they come to know about the problem, they start freaking out.
That should not be the case for you and as with everything health-related:
- See your doctor before embarking on anything
- Take your time, becoming more flexible and healthier is not a race!
Simply try to understand that this is a common problem and if you play along with it, you are going to be able to solve this issue.
Take advice from experienced people and try not to take advice from people who are not well educated about this particular issue.
It is a common problem but is definitely not one of the most popular ones. Therefore, you might not find a lot of knowledgeable people around.
In fact, the gym instructors are also not commonly popular with this problem and that is normal.
If you face a lot of pain, the best idea is to go for a doctor immediately.
You never know whether it is a simple tight hip flexors problem or there’s something else happening! It is always wise if you do not take any chance and go visit a doctor even if it is just to reconfirm.