Let's talk hip flexors

Note: This blog is not intended for treatment or diagnosis of a medical condition and is for informational purposes only.

What are hip flexors? They help you move or flex your leg and knee up toward your body.

A lot of people suffer from tight hip flexors. If you sit for long periods of time or engage in sports such as martial arts, dancing, or running you are more susceptible to experiencing tight hips and/or hip flexors.

What are some signs of tight hip flexors?

• Tightness or an ache in your lower back, especially when standing.

• Poor posture and difficulty standing up straight.

• Neck tightness and pain.

• Pain in the glutes.

Hip flexors:

• Rectus Femoris (main quadricep muscle that runs down the middle section of your thigh).

• Iliacus (nestled in the anterior portion of your hip)

• Psoas (deep abdominal muscle seated against your spine and meets the Iliacus at the anterior portion of the hip)

• Iliocapsularis (nestled in the lower portion of the Iliacus near the lesser trochanter of the femur)

• Sartorius (starts at the top of the outer hip, crosses the thigh and inserts at the medial superior portion of the patella)

• Pectineus-secondary hip flexor. The pectinous is a small muscle that originates near the pubic bone and inserts at the lesser trochanter of the femur.

In many people who sit all day, the hip flexors are not only weak but also very tight, causing the pelvis to tilt. Strengthening the glutes, hamstrings, abductors, and adductors is important to balance out hip mobility and the positioning of the pelvis.

Hip flexor strengthening exercises may worsen the hip tension that some people already experience. Working with a physical therapist or certified personal trainer who can assess your body’s unique needs is always a good idea as well as receiving regular massage to work out trigger points often found in these tight muscles.