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Saturday, October 19, 2019

Bulletproof Your Hips!

"I've been an athlete for almost 20 years now and the only action, coaches, trainers or other athletes recommended for my hip-flexors was to simply static stretch them."

Your hips are prime movers for your lower body, meaning the produce the most force and are involved in many movements.
This article will focus on:
  • Outlining some Common Hip Issues
  • Treating/Preventing Hip Problems
  • How to Implement into your Training

Common Hip Issues

Our sedentary lifestyle nowadays has us sitting down in chairs for large portions of the day. This places our hips into flexion (bent forward) shortening the hip-flexor muscles. To make matters worse, the hip-flexors are very seldom trained adequately.
I've been an athlete for almost 20 years now and the only attention, coaches, trainers or other athletes have paid towards my hip-flexors was to simply static stretch them. Read more about how to properly create lasting mobility here.

  • Bursitis - An uncomfortable and sometimes painful condition where bursa (fluid-filled sacs within your joints) become inflamed. This can be due to overuse, trauma or muscle imbalances causing friction and inflammation.
  • Sciatica - Nerves which pass through the hip can become compressed due to tightness or imbalances. This can cause a sharp pain shooting down the leg, as well as other uncomfortable sensations.
  • Tendonitis - Tendons (connect bone to muscle) become inflamed and painful. This is due to overuse, imbalances or repeated trauma.
  • Muscle Imbalance or Tightness - Imbalances in the sizes and ability to oppose (opposite actions) muscles cause one area to be much weaker than others. This can lead to improper posture and biomechanics, which can lead to major injury(breaks or tears of tissue and bone), overuse injury (see above) or lower back pain. The hip flexor muscles attach into the spine and can cause pain or injury to the lower back.


The best way to avoid issues with your hips is to prevent the problem from happening. Proper strengthening and mobility routines can also be used to train out the pain. It is important to remember to Never Train Through Pain as it is entirely counterproductive!

This will take the pressure off of the Hip Joint and improve Health and Functionality!

Implement this Routine into your Training (Click on exercise for demo)

  1. Pain Management - Allow the affected area to settle down, and the pain to subside enough that you are able to perform the warmup routine without pain.
    1. Rest 
    2. Ice
    3. Anti-Inflammatory Drugs
  2. Warm-Up/Pre Activity - Perform this routine 2 to 3 times through as a warmup for an activity or for rehabilitation routine once you are able to perform without pain.
    1. Fire Hydrants x12-15/leg
    2. Mountain Climbers x20
    3. Elevated Heel Squat x12-15
  3. Rehabilitation - Perform 4 to 6 times each week 
    1. (Single Leg) Glute Bridge 3x30 seconds
    2. Cable Hip Curl 3x12-15/leg
    3. ATG Split Squat 3x12-15/leg
    4. Piriformis Pulses 3x20/leg

Thank you for reading!

WhatsApp: +1 204 891 6851

The information above is not a substitute for medical advice. If you are experiencing pain or discomfort, it is always better to see your doctor before starting any type of rehabilitation to ensure you are properly diagnosed.

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