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tight hip flexor (Read 1621 times)


barefootin'

    I'm training for a Nov 6 half marathon.

     

    Last year I ran the same race and in the hours after the race I had trouble walking, because my left hip flexor (I think it is a flexor, just inside of where the quad attaches) locked up.  After a few days it was fine.  No big deal, it was a great race for me.

     

    This year I am running more miles & more consistently, and I have noticed that the same muscle is generally tight.  Even sitting here now it feels tight, almost locked up, and I have trouble consciously relaxing it.  No problem at all on the right side.  When I am running it doesn't seem to be causing me any problems, yet.   It seems to have come about when I started doing faster downhills.

     

    At first I took the feeling as being a good thing, because I was working the muscle that had problems in the race.  However now it is starting to worry me.

     

    What can I do about this before the race? 

    Bill Wagnon / stl

      I like to do a stretch similar to the one in the picture where the girl is pulling her foot behind her. There's a couple other pictures of hip flexor stretches but that is my favorite for tight hip flexors. Mine get a little tight from time to time and that seems to help mine. The picture is located here. That's all I got.

       

      http://www.fitsugar.com/tag/hip-flexor-stretch

      Current Goals: Run and stuff

        you gotta stretch those bad boys! as you can see from the link above there are a number of stretches for that area, i usually go with the sitting butterfly stretch.

         

        a little over a year ago i was feeling tightness in that area and i ended up in the E.R. screaming and barely able to walk two nights before a goal race. it turned out to be nothing serious but its not something i want to go through again either. 


        Bacon Party!

          Stretch, or not.

           

          Perhaps there is something inhibiting the normal function. Could be an injury/stress in that area; or, perhaps on the other side (hamstrings/glute); or, even, elsewhere in the body (perhaps opposite shoulder?).

           

          I prefer PNF-type "stretching"... see PNF stretching and GTO (Golgi tendon organ) response explanation as a start. I've seen much greater increase in "flexibility" or range-of-motion doing these types of "stretches" over any form of static stretching. I've also NEVER seen a positive response when trying to (traditionally) stretch an already injured area.

           

          Of course, your mileage may vary. I'm just not a fan of traditional stretching - especially in response to injury.

          Liz

          pace sera, sera

            Off topic, great profile pic!  Which one is you?

            Well at least someone here is making relevance to the subject.


            barefootin'

              Off topic, great profile pic!  Which one is you?

               

              Those are American Indian runners from the back cover of "Indian Running".

               

              http://www.amazon.com/Indian-Running-American-History-Tradition/dp/0941270416/ref=sr_1_1?ie=UTF8&qid=1318862561&sr=8-1

               

              "Sees-the-Ground" is the first one on the left.

               

              It's a punny American Indian name.  Smile

              Bill Wagnon / stl


              barefootin'

                Stretch, or not.

                 

                Perhaps there is something inhibiting the normal function. Could be an injury/stress in that area; or, perhaps on the other side (hamstrings/glute); or, even, elsewhere in the body (perhaps opposite shoulder?).

                 

                I prefer PNF-type "stretching"... see PNF stretching and GTO (Golgi tendon organ) response explanation as a start. I've seen much greater increase in "flexibility" or range-of-motion doing these types of "stretches" over any form of static stretching. I've also NEVER seen a positive response when trying to (traditionally) stretch an already injured area.

                 

                Of course, your mileage may vary. I'm just not a fan of traditional stretching - especially in response to injury.

                 

                Thanks Buzzie.  Actually I have had some problems with my opposite shoulder - a rotator cuff inflammation or something.  I have not performed stretching exercises as it seems I should be able to get the appropriate range of motion from ordinary activities.  Your links look useful.

                Bill Wagnon / stl

                  I had troubles with my hip flexors after having my son. Something about carrying him for 9 months stressed out my hip flexors. After, I couldn't run because my back would ache, and my groin on the left side. This webpage saved my bacon and I'm training again. It has a few kinds of psoas stretches and trigger point release methods. 

                   

                  http://www.calmmindpainfreebody.com/painfreebody/hipflexorstrategies/hipflexorstrategies.html

                   

                  I'm wondering if maybe you have something going on with another muscle? The pectineus can cause major pain and trouble in the groin area too. 

                    I highly recommend these stretches. I have been doing them recently, and seem to have gotten looser and developed more power and fluidity in my stride.

                     

                    http://www.therenkenscenter.com/videos/Hip_Flexor_Mobilization_A_+_B_+_C.html

                      Those are American Indian runners from the back cover of "Indian Running".

                       

                      http://www.amazon.com/Indian-Running-American-History-Tradition/dp/0941270416/ref=sr_1_1?ie=UTF8&qid=1318862561&sr=8-1

                       

                      "Sees-the-Ground" is the first one on the left.

                       

                      It's a punny American Indian name.  Smile

                       

                      The book looks interesting but pricy ($100).

                       

                      MTA: Would "Carpe Terrum" be another way to express the name?  I kinda like that; maybe I'll seize it for myself.

                      Well at least someone here is making relevance to the subject.


                      barefootin'

                        Used it's about $30

                         

                        I borrowed it from the library.  The framework of the book is covering modern Indian runners around a series of runs between Indian settlements. The best parts in my opinion are the history of running in Indian culture and the stories of individual runners from 100+ years ago.

                        Bill Wagnon / stl


                        12-week layoff

                          May not be tight.  May be weak.  Might want to google exercises for strengthening your hips, as that can cause knee and ankle problems.  I visited a PT for runner's knee and a weak ankle, and turns out both hips were weak.