hip flexor flexibility help!

[jillianh]

Hi,

I'm desperate to find out what I can do to increase my hip flexor flexibility - I find that if I have to take a very wide step to the side, do side splits, or throw a side kick I get a pinching pain in my hip flexors and have limited mobility. I've been stretching them forever and its not helping much. Is this maybe a strength issue? Anyone have any ideas? I'm assuming its my hip flexor and not an inner thigh issue because I can do a good butterfly stretch...its the area that gets stretched if you do any of the lunge poses in yoga? Help!

Thanks!

 

[kathryn]

Jillian,
I've found that diligent stretching after cardio or weights has really helped my flexibility in the hip flexor. You can do it either standing (unless you have bad balance) or lying on your side. Bend your right foot back behind you and grab it with your right hand (some sources recommend the opposite hand, so you don't pull on the knee at a bad angle--just make sure you aren't pulling out to the side). When your leg is bent in a comfortable position, target the hip flexors by tucking your hip forward (pushing forward with your hip). You should feel the stretch at the bend at the top front of your leg. This is the hip flexor. If you're really tight there, you might want to do several of these stretches in a row. Just remember to do them when you're already warm from cardio or weights---it's the stretching done after working out that really helps muscle flexibility.
I've also found that kickboxing really works the hip flexors, and the following stretch can help a lot with flexibility.

 

[jillianh]

Thanks Kathryn,

I'll add the stretches you mention to my after workout routine, I tend to only stretch out before a workout, a little bit after and randomly at night when I'm all tight. I think I'm not doing as much stretching as I thought I was - I take tae kwon do and kickboxing classes, which is when I really notice the lack of flexibility, and after talking to my sister who is a DEVOTED Cathe fan, she said that I am probably making it worse by doing the same kinds of exercises and then not really stretching out much after the classes. I'm also wondering if strength training might help, I don't do any weight training (bad I know) and maybe those muscles are weak too...

Anyway thanks for the advice!!

 

[Bobbi]

It's more important to stretch afterward. The continual contraction of the muscles shortens them and they need to be lengthened again. It works the same for weight training which can greatly decrease your flexibility! Flexibility is an important compenent of fitness but oh so easy to overlook! I love reaching the stretch part of workouts. It's the icing on the cake!

Bobbi http://www.plaudersmilies.de/natur/twinkle.gif http://www.plaudersmilies.de/natur/twinkle.gif http://www.plaudersmilies.de/natur/twinkle.gif http://www.plaudersmilies.de/natur/twinkle.gif http://www.plaudersmilies.de/natur/twinkle.gif

 

[jillianh]

thank you! You know after reviewing my weekly workout routine I realized I've been stretching at the wrong times (beginning of workout and later on in the evening in front of the tv after I've completely cooled off, and have probably made my muscles even tighter. I fell into this trap because my primary workout is tae kwon do 4 times a week, the classes are very rigid and disciplined, and mostly full of very flexible kids. They're good at stretching us in the beginning but we never stretch out at the end. I usually just rush out of the studio and drive home without stretching. I may do some stretches during the class when I can't kick as high as I want, or feel the pinching pain in my hip flexors that I'm trying to get rid of, but its obviously not been enough, and it sounds like not at the right time. I do stretch after kickboxing classes and when I go the gym but that isn't as often as the tae kwon do classes! And I didn't realize this can make things even tighter! Thanks for the advice!!

 

[kristina]

Great advice alreay. I would add:
1. You mentioned yoga...I find the pigeon pose very very helpful for hip flexors.
2. Kickboxing causes me issues sometimes in the same area as you. My instructor told me my balance is off when this happens, and I am probably trying to kick higher than my range allows OR snapping out from the hip joint without control.
3. Just one 30 second hip flex stretch on each side directly after your workout will make a 100% diff over time.
4. If you only have the time to do your extended stretch AFTER you have cooled down, like before bed, consider a 10 minute hot shower (or even better bath) before doing your stretching sequence. That helps warm up the muscle fiber a little bit, but doesn't require you to rev up your cardio to get a better stretch. Failing that, just do about 5 minutes of bicyles, side-to-sides, or anything that gets the blood moving into the muscle groups you are stretching before hand. Just these little measures can make a big difference.

 

[jillianh]

Thanks to all of you, this is encouraging! I was getting frustrated before because I thought I was doing everything right but obviously I wasn't! I'll try the 30 second hip flexor stretch after each class, along with the other stretches in the evening after a nice hot shower...this makes me feel good thanks for your help!!