Understand the  Hip Flexor Anatomy! What Are the Uses of Hip Flexors And How to Strengthening  Hip Flexor ?

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A Quick Lesson in Hip Flexor Anatomy

 

 

  

There are 4 main locations of the smaller muscles that make up the overall hip flexor muscles: the abdomen/hip region, the front of the thigh, the gluteus, and the inside of thigh/groin.

(Illiopsoas)

Psoas Major/Minor

The Psoas Major is a tapered muscle that runs along the front of your pelvic bone down to your hip joint; it is probably the most important of the hip flexor muscles. While it does help lift the leg up, it also greatly aids in external rotation (moving your leg away from your center of gravity). The Psoas Minor also helps in this role, but only about 50% of people have this muscle! This is also one of the highest risk muscles for a hip flexor injury due to its' central position.

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Illiacus Muscle

The Illiacus Muscle is located right beside the Psoas, but it is a much smaller,triangular muscle. The Illiacus is actually important for two types of movements, the first: open-chained (like when you are standing), it helps to raise the leg/knee forward. In closed-chained positions (think lying down), it can help lift the upper half of the torso up, like in a sit-up. Because of the heavy loads often placed on the Illiacus it is often a source of hip flexor pain.

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Muscles on Front of Thigh

Rectus Femoris

This is what most people would call their quadriceps muscle, but it is actually part of the hip flexor muscles. It obviously is involved in hip flexion, but it also is the primary muscle when extending the leg (knee flexion) in a standing position, like kicking a soccer ball. Note that it is not the primary muscle for this same movement in a seated position when the hip is already in a flexed position, it has limited power, so other muscles are use.

Sartorius

The Sartorius is a long thin muscle that runs from the hip joint all the way down to the knee over top of the thigh. It aids in 4 major movements: Flexion of the knee and hip, rotation of your leg, and adduction (pushing your legs together). Because of its' many facets of movement, it primarily plays a support role to other hip flexor muscles.

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Gluteal Component

Tensor Fasciae latae

The Tensor Fasciae latae is primarily an adductor and stabilizing muscle. In many activities, walking, running, snow activities, and many more, it is heavily used to stabilize the leg and support the knee.

Inner Thigh Muscles

These 4 hip flexor muscles all have extremely similar functions for the scope of this article. The Pectineus, Adductor longus and brevis, and the Gracilis all are located in what most people would consider the groin region. They are responsible mainly for moving the leg laterally, although they support in the flexion of the hip as well.

As you can see, there are several hip flexor muscles that all work together to facilitate hip flexion while fulfilling other functions as well.

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Information is power; you owe it to yourself and your body's health to understand your injuries. If you are able to understand injuries, you can diagnose them faster, treat them better, and recovery to the highest possible levels.

If you need more information about a hip flexor injury visit this website [https://www.neurobalancetherapy.org/main?hop=0/] or other hip flexor [https://www.neurobalancetherapy.org/main?hop=0/] 

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What Are the Uses of Hip Flexors?

 

  

Hip flexors, in the human anatomy, refer to a cluster of skeletal muscles that help to pull the knee forward, by flexing the femur or the thighbone onto the lumbo-pelvic complex. Together called iliopsoas, or the muscles of the inner hip, they consist of Psoas major, Psoas minor and Iliacus muscle. The hip flexor group of muscles, located in the abdomen and the thigh, are active when you stand up from a sitting position, or when you dance, climb stairs, run, play soccer or even when you do resistance training. Allowing the up and down movements of your legs and at the same time working to balance your spine's stability, they represent the strongest muscles in your body.

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The problem, however, is that a sedentary lifestyle of sitting most of the time tends to allow the hip flexor muscles to shorten, propagating in its wake, problems that go all the way from our back to our feet. Old age or sleeping in a fetal position will also hasten the flexor shortening process.

Lack of flexibility and not strength hampers the smooth functioning of the hip flexors. Imagine someone with a broken arm in a plaster for 8 weeks. On removing the plaster, he will find he is not able to flex and stretch as usual. This is because your muscles, over this period of inactivity, have shortened, and then it takes long hours of physiotherapy, before he regains his original flexibility. It is the same with the hips and if not flexed regularly, or if you consign yourself to a sitting position for long hours, you are inviting problems with your hip flexor muscles, resulting in limiting your hip movements.

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When the hip flexor muscles lose their flexibility and become tight, the back gets compressed by virtue of the pelvis thrusting forward, and standing in this position requires one to over-arch his back. The experts commonly refer to this as swayback and anatomically, as Hyperextension. Standing or sitting in this position for a long time mounts pressure on the joints and the lower spine, leading to painful arthritis in due course.

To rectify the situation, you can undertake a lot of exercises, but the most important is warming up the flexors with moderate stretches, especially lunges, bending one knee at the front, and stretching the other leg straight behind. They also recommend using a foam roller 24 inches long and 6 inches in diameter, to roll between the knees and the hips, while lying face down with your elbows for support.

Click here to know more about hip flexors [https://www.neurobalancetherapy.org/main?hop=0/].

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Hip Flexor Strengthening

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During hip flexor strengthening it's important to start very SLOWLY, and gradually build up both resistance and volume in order to make sure you do not have a re-occurrence of your injury. The first day back to strengthening your muscles, you only want to do one or two sets of one or two exercises. The exact plan you should follow will be explained at the end of this article, but first, here are the exercises selected as the best rehab exercises:

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Strengthening Exercises

Bicycle Sit-ups

Bicycle Sit-ups are just like normal sit-ups, except that you want to keep your hands behind your head, and alternate bending and bringing your knee up so that it looks like you are riding a bike.

These are great for a re-introduction into strengthening, the major muscle group worked in these is the abdominals, but they also lightly use the hip flexors, and when I say that, I mean that it hits almost all of the muscles they are composed of.

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Leg Raises

To perform leg raises simply lie flat on your back, keep both legs together, and slowly bring your legs up as far as possible without bending them. Make sure that you are not cheating by using your momentum, stay as controlled as possible in your movement.

This exercise is very intense on your hip flexors and very strenuous overall, this is something you should build up to, and when you start doing leg raises you may find that you are only able to do a few repetitions with good form.

Resistance Band Work

If you have or can get a resistance band, these are fantastic tools for hip flexor strengthening. There are two ways we can use a band for hip flexor strengthening; either way, start by attaching the band to your ankle, and the other side to a wall/door.

You can either lift your leg straight out, or you can lift you knee to your chest. For added resistance you can apply pressure with your hand.

Both of these exercises isolate the hip flexor movement we are targeting which is why they are so effective. They should be main stays of your strengthening routines.

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Squats

There isn't much to say about squats, other than they are the king of lower body development. With the core activation involved, along with the length of the hip flexor muscles, squats are a powerful tool to develop hip strength. Since the hip flexor is only minorly involved, this is another great exercise to use when you are starting off your hip flexor strengthening.

Routine

The goal is to do strengthening 2-3 times a week, starting slow, and building up to a solid workout routine. Start by picking one or two exercises and doing 1-2 sets to the point where the muscle group feels fatigued, this amount will be different for everyone, and you should not be going to failure during rehab ever.

Try to build up to a routine of three of the above exercises where you are able to do a controlled 20 repetitions for 3 sets, I suggest using a 30 second rest interval in-between sets.

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Information is power; you owe it to yourself and your body's health to understand your injuries. If you are able to understand injuries, you can diagnose them faster, treat them better, and recovery to the highest possible levels.

If you need more information about a hip flexor injury visit this website [https://www.neurobalancetherapy.org/main?hop=0/] or other hip flexor [https://www.neurobalancetherapy.org/main?hop=0/] .

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Neuro-Balance Therapy - Hip Flexor Tool https://bit.ly/3IwvsQC

Neuro-Balance Therapy - Hip Flexor Tool https://bit.ly/3IwvsQC

Neuro-Balance Therapy - Hip Flexor Tool https://bit.ly/3IwvsQC

Neuro-Balance Therapy - Hip Flexor Tool https://bit.ly/3IwvsQC

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