Managing Hip Pain in Athletes

Hip pain is a common issue among athletes who spend prolonged periods sitting at a desk (this is definitely all of us), leading to shortened/tight hip flexors (anterior chain) and weak hamstrings (posterior chain). This muscular imbalance can cause the femoral head to shift forward in the socket, resulting in grinding and potential damage to the labrum and bone spurs in the hip joint. Note that the hip is a joint that moves in multiple planes, maintaining balanced strength in the psoas, hamstrings, glutes, and adductors is essential for promoting hip mobility and preventing pain and dysfunction.

My favorite routine to get you out of pain in a “pinch” is to warm up the hip with light exercise or a sauna for 20 mins, then do the runners lunge depending on your pain level, followed by some body weight squats. When you are feeling strong and stable enough do the following to maintain ship health.

How to Address Hip Pain:

1. Hip Flexor Stretching: - Perform stretches like kneeling hip flexor stretches and lunges to lengthen and release tension in the hip flexor muscles. - Hold each stretch for 30 seconds to 1 minute and repeat on both sides to improve flexibility and reduce strain in the hip region.

2. Hamstring Strengthening Exercises: - Focus on strengthening the hamstrings through exercises like deadlifts, hamstring curls, and bridges to support proper alignment and function of the hip joint. - Aim for 2-3 sets of 10-12 repetitions for each exercise, gradually increasing the weight and intensity as you progress.

3. Glute and Adductor Activation: - Incorporate exercises like squats, lunges, clamshells, and lateral leg raises to activate and strengthen the glutes and adductors, which play a crucial role in hip stability and mobility. - Include these exercises in your workout routine to promote balanced muscle strength around the hip joint.

4. Hip Mobility and Stability Drills: - Practice hip mobility drills and stability exercises to improve range of motion and control in the hip joint. - Include movements like hip circles, hip bridges, and side-lying leg lifts to enhance hip mobility and prevent pain and dysfunction.

By addressing shortened hip flexors and weak hamstrings, athletes can alleviate hip pain, reduce the risk of joint damage, and improve overall hip health. Maintaining balanced strength in the psoas, hamstrings, glutes, and adductors is essential for promoting good hip mobility and function. Remember to incorporate regular stretching, strengthening exercises, and mobility drills into your workout routine to support a healthy and pain-free hip.

Remember to consult with a healthcare provider if you experience persistent pain or discomfort.

Managing Back Pain in Athletes

Back pain is a common issue among athletes, often stemming from muscular imbalances and improper workout routines. As a massage therapist, I have noticed a pattern of lower back pain in clients with shortened quads and tight hip flexors, which can lead to imbalances in the pelvis and discomfort in the lumbar spine (specifically jamming up L4/L5).

Some of the causes of low back pain in athletes come from an imbalance in the muscles surrounding and supporting the spine.What this looks like is shortened quads and tight hip flexors lead to excessive anterior pelvic tilt, weak glutes and hamstrings are then unable to support the pelvis and spine. A lack of flexibility and mobility in the lower body will inevitably result in discomfort.

My favorite routine to get you out of pain in a “pinch” is to lay on the floor on a heating pad with your legs up at a 90deg angle for 20 mins, then runners lunge on both sides, followed by cobra. When you are feeling strong and stable enough do the following to maintain lower back health.

How to Address Back Pain:

1. Quad and Hip Flexor Stretches: - Incorporate stretches such as the kneeling hip flexor stretch and standing quad stretch into your daily routine to lengthen these muscles and reduce tension in the pelvis. - Hold each stretch for 30 seconds to 1 minute and repeat on both sides.

2. Hamstring and Glute Strengthening Exercises: - Perform exercises like deadlifts, squats, and hip thrusts to strengthen the glutes and hamstrings, which can help stabilize the pelvis and alleviate pressure on the lower back. - Aim for 2-3 sets of 10-12 repetitions for each exercise, gradually increasing the weight as you progress.

3. Core Stability and Alignment: - Focus on maintaining proper alignment and engaging the core during exercises and daily activities to support the spine and reduce strain on the lower back. - Practice exercises like planks, bird dogs, and bridges to improve core strength and stability.

By addressing muscular imbalances and incorporating targeted stretches and strengthening exercises, athletes can effectively manage and prevent back pain related to tight quads and hip flexors. Remember to listen to your body, consult with a healthcare professional if needed, and prioritize proper form and technique in your workouts to support a healthy and pain-free spine.

Remember to consult with a healthcare provider if you experience persistent pain or discomfort.