Tight Hip Flexors – Stretch or Strengthen?
Do you experience a feeling of tightness at the front of your hip? If so, you might instinctively try to relieve that tightness by stretching the problematic area. But did stretching only provide brief relief? If you're looking for longer-lasting relief, then strengthening the area may be the ideal solution for you. The root cause of this muscular tightness is often due to weakness in the hip flexors!
Understanding Hip Flexors
The hip flexors are a group of muscles responsible for bringing the hip into flexion (drawing the thigh towards the abdomen/chest). The primary hip flexor in the body is the iliopsoas muscle, which consists of two muscles—the psoas and the iliacus—that converge to function as one strong muscle. The psoas originates by attaching to the vertebral bones of the lower back, while the iliacus is located in the pelvis and attaches to the femur (the big thigh bone). Other muscles contributing to hip flexion include the rectus femoris, sartorius, tensor fascia lata, and several of the hip adductors.
How Do Hip Flexors Get Tight?
The sensation of stiff and tight hip flexors is extremely common due to the large amount of time many people spend sitting down. Those most likely to be affected include desk workers, truck drivers, video gamers, and the classic couch potato. When we sit for long periods, the hip flexors (primarily the iliopsoas) remain in a shortened, weakened state. This prolonged contraction leads to the sensation of tightness and weakness in the hip flexors. Although the hip flexors are in a contracted position, they need to be activated through their complete range of motion for the body to adapt and restore normal function. Our bodies are made to move, which is why staying active and avoiding prolonged sitting is crucial.
Consequences of Tight and Weak Hip Flexors
Not only are tight and weak hip flexors annoying, but they can also be quite painful and lead to various injuries. Since the iliopsoas muscle attaches to the lower back, individuals with low back pain often have tight hip flexors. Weak hip flexors can also lead to hamstring and gluteal weakness, increasing the risk of hamstring strains. Furthermore, groin and quadriceps muscle strains are more likely due to these muscles compensating for the weakened hip flexors.
What Can I Do for Tight Hip Flexors?
Both stretching and strengthening exercises are beneficial for the hip flexors. Some effective strengthening exercises include:
Psoas March (standing or supine)
Dead Bug Variations
Seated Hip Flexion with Torso Perpendicular to Outstretched Legs
Reverse Lunges with Sliders
Below is a video demonstrating some of these basic exercises:
https://www.youtube.com/watch?v=e_d6Wve6WEk
These are just a few examples of the potential exercises available. Each case is unique, so it’s important to consult with a healthcare professional, such as an Osteopath or Physiotherapist, if you have tight hip flexors. They can coach you through these exercises and prescribe additional ones tailored to your needs.
The Role of Stretching
While stretching has its benefits, strengthening the hip flexors provides longer-term results. Your overall body will thank you for incorporating both into your routine. Stretching is a great addition post-strengthening to help maintain flexibility and further relieve tightness.
Conclusion
If you experience tight hip flexors, remember that while stretching can provide short-term relief, strengthening the muscles will lead to more sustainable improvement. Consult with a professional to ensure you are performing the right exercises for your body’s needs. Stay active, strengthen those hip flexors, and enjoy the benefits of improved mobility and reduced pain.
