One of the most common problems in novice athletes including marathoners, triathletes, surfers, golfers etc is shortness in the hip flexor muscles. In a city stocked with as many athletes as Long Beach, this is an important issue. If I were to list the most problematic muscle in the local athletes and active individuals I treat, the hip flexors or Psoas Major would be at the top.
Since most sports are done with the spine and hip in flexion, the flexor muscle becomes used to that position and shortens overtime. This can lead to lack of mobility and dynamic flexibility in the body which research shows can lead to symptoms as far away as the foot or even the neck.
Here’s a simple stretch to do:
• Bring one foot back behind the body in a lunge position
• Bring the same side arm above the head
• Squeeze the gluteal muscles of the back leg to get a deeper stretch
• Hold the position for a count of 10-30 seconds breathing deeply in and out through the nose.
Do this stretch after a warm up or workout when the muscles are warm. If you want to stretch the hip flexor before a workout, only hold the stretch for 2-3 seconds and then alternate legs. Repeat 10 times.
The information given is not meant to diagnose or treat disease. Many times the Psoas Major will not release on its own with stretching. If so, please see a health care practitioner who is knowledgeable in soft tissue techniques.