The Hip Flex
- Sandy Flynn
- Jan 30, 2024
- 4 min read
Welcome to Volume 19 of Just One Thing.
When's the last time you squatted? Not the exercise but the actual act of squatting all the way down, feet flat on the floor and balanced there? It's called the Asian Squat. It's likely been a long time, if ever. When I lived in Japan I was so surprised when I went into a public restroom and in the place of a toilet, there was a trough on the ground. To use it you had to squat. I started noticing in my travels around Asia that that people there squat all the time. To rest, to eat, to read the paper, to chat with one another. It's a part of the culture. Did you know that hip replacements in Asia are exceedingly low? No, this is not a coincidence. Let's look at the connection.
I never gave much thought to my hips. They never bothered me until I did a cross country drive. 3 days, 12 plus hours of sitting with limited movement. When we’d stop at the gas station and get out, I found I almost could not walk without pain. My back hurt, my knees hurt. Once I moved around a bit it would feel better but WOW, it hurt! Once we reached our destination, I researched hip tightness and pain and discovered a group of muscles that I had never really heard about. The Hip Flexors. At the same time, I started hearing from more and more friends that they too are experiencing hip tightness, hip instability and severe hip pain. The pain is described as a throbbing ache that radiates down their legs and into their backs. The instability is the inability to put full weight on the hip for fear of it giving out. Some days it impairs their ability to walk. This invariably leads to discussions of hip replacement surgery. Anything to relieve the pain. It got me thinking, is this a normal part of aging? Will everyone experience hip degeneration? Is there a way to help your hips and stave off the need for potential hip surgery? Many classes, courses, lectures, and study later, I understand how crucial hip flexors are to maintaining not just hip health but balance, stability and overall body mobility and functionality.
What are the Hip Flexors?
The hip flexors are a group of muscles located in the front of your hip region. They play a crucial role in the movement of your lower body, particularly in bending your hip joint and bringing your knee toward your chest. The primary hip flexor muscles include:
Iliopsoas: This is a combination of two muscles—the psoas major and iliacus—that work together. The psoas major originates from the lumbar vertebrae, while the iliacus originates from the iliac crest. Both muscles merge and insert into the femur (thigh bone), allowing them to flex the hip.
Rectus Femoris: This muscle is part of the quadriceps group and runs down the front of your thigh. It crosses both the hip and knee joints, allowing it to contribute to both hip flexion and knee extension.
Hip flexors are involved in and essential for so many daily activities. Walking, running, kicking, bending forward, squatting down, getting up from your chair and sitting down. When you lift your knee toward your chest or bend at the hips, you are engaging the hip flexors.
What causes the hip flexors to hurt?
It's important to note that prolonged sitting can lead to tightness in the hip flexors, which may contribute to issues like lower back pain, knee pain, sciatic pain, and decreased flexibility.
To maintain the health of your hip flexors, it's essential to incorporate exercises that strengthen and stretch these muscles into your fitness routine. Additionally, paying attention to your posture and avoiding prolonged periods of sitting can contribute to overall hip health.
Mobility and Flexibility: The hip flexors play a significant role in your ability to move your legs and hips. Flexible and healthy hip flexors contribute to better mobility, allowing you to perform activities such as walking, running, and bending with ease.
Posture Support: Strong hip flexors contribute to good posture. They help stabilize the pelvis, and proper pelvic alignment is essential for maintaining a neutral spine. This, in turn, reduces the risk of developing back pain and other posture-related issues.
Balance and Stability: Hip flexors are involved in maintaining balance and stability, especially during activities that require coordination and control. Well-functioning hip flexors help prevent falls and injuries.
Core Strength: The hip flexors are connected to the core muscles. A healthy core is crucial for overall strength and stability. Weak hip flexors can contribute to imbalances in the core muscles, affecting your overall strength and functional fitness.
Reducing Lower Back Pain: Tight or weak hip flexors can lead to lower back pain. When the hip flexors are too tight, they can pull on the lower back, causing discomfort. Strengthening and stretching these muscles can help alleviate lower back pain.
Improved Athletic Performance: Athletes, especially those involved in activities like running, jumping, or cycling, rely heavily on the hip flexors. Keeping these muscles in good condition can enhance athletic performance and reduce the risk of sports-related injuries.
Preventing Hip Problems: Healthy hip flexors contribute to the overall health of the hip joint. Problems with the hip flexors, such as tightness or inflammation, can lead to hip issues over time. Regular exercise and proper care can help prevent such problems.
Regular stretching and strengthening exercises for the hip flexors can help maintain their health and functionality. But how do you stretch these muscles? What exercises are there for this small but vital muscle group?
Since it's hard to explain an exercise, here are some illustrations to give you a visual guide.
Below are 3 great stretches:
Here are two easy exercise to build strength and aid mobility:
Want to test the health of your hips? Try an Asian Squat. Can you get all the way down? Can you balance? Can you hold the position for 30 seconds?
If you're interested in a training session focused on increased mobility and flexibility of the hip flexors, please reach out. In person and virtual sessions are available.
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