Author Topic: hip flexor pain  (Read 1952 times)

0 Members and 1 Guest are viewing this topic.

seifullaah73

  • Hero Member
  • *****
  • Posts: 3484
  • Respect: +1555
    • View Profile
    • Email
hip flexor pain
« on: August 11, 2013, 07:11:10 pm »
0
Hey

I have this pain in my hip flexors and it is quite sore when i walk my leg is behind me and when i raise my knee up it is painful especially when i raise my knee and move it to the side, i can't do that it's too painful.

i have been trying to foam roll it and have been doing kelly starrets hip mobility stretch before squats.
but the pain has been increasing over time.

any suggestions?

i.e would icing that area help or a heat rub.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

acole14

  • Hero Member
  • *****
  • Posts: 1596
  • Respect: +1134
    • View Profile
Re: hip flexor pain
« Reply #1 on: August 12, 2013, 12:30:12 am »
0
Sounds like a mobility issue I had early last year. You probably have tight hip flexors, and since it's bilateral, your attempts to squat deep are probably aggravating them. You need to rest from squatting for a few sessions and try really stretching them out for 2 mins per side 2-3x a day. Also do deep squat sits and use your arms to push your knees out and hold for a couple of minutes 2-3x. Get a hard ball like a cricket ball or lacrosse ball, a foam roller doesn't really target the hips that well. Really dig into the tight areas with it for a few minutes each side. You can ice if you want but only for a couple of days if it's really painful, the true remedy is long-term stretching/deep tissue work.

seifullaah73

  • Hero Member
  • *****
  • Posts: 3484
  • Respect: +1555
    • View Profile
    • Email
Re: hip flexor pain
« Reply #2 on: August 12, 2013, 02:59:55 am »
0
thanks for the advice

will try that.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/