4 Simple Movements to Help Relieve Hip Pain
The Importance of Hip Flexors
Dr. Andy Fata-Chan, a New York-based physical therapist and fitness coach at Moment Physical Therapy & Performance, told The Post that static stretching often fails to address the root cause of hip discomfort.
“The overall goal when trying to eliminate hip flexor pain is making sure that the joints can actually move and the muscles can lengthen,” he said.
The Hip Flexors: A Group of Muscles
The hip flexors are a group of muscles along the front of the upper thigh. They include the iliacus, psoas major, rectus femoris, and sartorius. Every time you take a step, you use your hip flexor muscles.
Why Hip Flexor Pain Occurs
Fata-Chan told The Post that there are several reasons why people experience hip flexor pain, but the most common include a sedentary lifestyle, an increase in training, and/or injury from sprinting.
Many Americans sit for eight to 10 hours a day, to the detriment of their backs, hips, waistlines, and hearts.
Sitting for extended periods can lead to obesity, muscle weakening, spinal stress, poor blood sugar regulation, and decreased blood circulation throughout the body.
Solution: Four Targeted Movements
Fata-Chan recommends incorporating these four targeted movements into your routine — either as a supplement or on their own — for lasting relief and improved mobility.
1. Hook Lying Breathing with Ab Mat
Begin by lying in the “hook” position, knees bent and feet flat. Focus on breathing in your lower abdomen, taking slow and controlled breaths through the diaphragm. You should be able to feel your core muscles engaging.
“The ab mat supports the pelvis in a posterior tilt, allowing the lower back to relax, focusing on deep, controlled breathing promotes spinal alignment and reduces tension,” Fata-Chan explained.
2. Sprinter March with Low to High Chop
With one foot elevated, extend an exercise or medicine ball above the head and across the body.
“This movement targets the rectus femoris, a key hip flexor, while the chopping motion enhances the stretch by aligning with the fiber orientation of the psoas,” Fata-Chan said.
3. Half-Kneeling Kettlebell Halo
Halos for hip health!
As Fata-Chan explained, “The half-kneeling position places the hip flexors in a lengthened state, while the kettlebell halo challenges core stability and reinforces hip control under dynamic load.”
4. Reverse Nordic Curl
From a kneeling position, extend the arms out and slowly recline.
“By keeping yourself in a straight line from your knees to shoulders and then slowly leaning back, you are creating max length in your hip flexors under load,” said Fata-Chan.
Conclusion
By incorporating these four targeted movements into your routine, you can experience lasting relief and improved mobility from hip flexor pain.
FAQs
Q: What causes hip flexor pain?
A: Hip flexor pain can be caused by a sedentary lifestyle, an increase in training, and/or injury from sprinting.
Q: How can I alleviate hip flexor pain?
A: Incorporating the four targeted movements mentioned above into your routine can help alleviate hip flexor pain and improve mobility.
Q: What is the importance of stretching and strengthening the hip flexors?
A: Stretching and strengthening the hip flexors can positively affect the joints, ligaments, and muscles around the hip, improving balance and reducing lower back pain.
