Our Chiropractic Clinic Blog

Interested in reducing pain and improving fitness? Our chiropractors give tips on building a healthier lifestyle through chiropractic care, nutrition, and more!

Foam Rolling Friday: Hip Flexors

Foam Rolling Friday: Hip Flexors

Hip extension is an important component for creating a tall and healthy physique. When the hip flexors become tight, due to overuse or lack of use, they prevent healthy hip extension. Healthy hip extension enables the body to generate more forward or upward momentum by driving the foot and leg into the ground, or backwards. Keeping the hip flexors supple is vital for musculoskeletal health in the lower back, hip, and knee regions.

The Functional Anatomy: Hip Flexors 

When discussing the hip flexors, many individuals think of the iliopsoas complex. This is great, but severely lacking a well-rounded view of the hip flexors as a collective unit. The psoas gets blamed for a lot of issues; sometimes correctly and sometimes incorrectly. Remember, the body is an intricate system and blaming a single muscle or viewing a problem as caused by a single muscle will leave you lost and frustrated with results.  
 
The hip flexors collectively consist of several muscles when analyzed in a basic standing position, including: Psoas major, Psoas minor, Sartorius, Iliacus, Rectus Femoris, TFL (Tensor fascia lata), Pectineus, Adductor longus, Adductor brevis, and Gracilis. You might recognize the last few muscles from last week's blog. Functionally, when discussing the process of hip flexion, there are other muscles that help drive hip flexion, including: the Gluteus Medius & Minimus, and the Gastroc / Soleus Complex. 
 
When any one of these muscles above are lacking in performance, it requires other muscles to compensate to create the desired task (i.e. hip flexion). If left unaddressed, the brain will lay down trigger points in an attempt to improve an improper system. A few of the referral patterns are shown below. The first picture on the left highlights the rectus femoris referral pattern, while the picture on the right highlights the iliopsoas refferal pattern. These charts help visualize why treating local to pain does not always result in improvement; often times the problem is somewhere else. 
 
                           

The Why: Hip Flexors  

Foam rolling the hip flexors is an easy way to work on the anterior hip compartment, improving pain and performance within the lower back, hip, and knee regions. This area becomes a dense network of adhesions, from prolonged sitting and lack of hip activity in general, pushing the femur head forward in the hip socket.  
 
Addressing these trigger points via foam rolling can help awaken the brain awareness to these areas reducing pain, improving range of motion (ROM), and performance. If you are experiencing lower back pain, hip pain, or knee pain, it is important to understand that there will never be normal joint function within these areas if there are myofascial dysfunctions surrounding the hip.¹ Normal joint function and normal muscle length/flexibility have to go hand-in-hand. One cannot exist without the other. And this is why you should foam roll the anterior hip.  
 
 

References 

Ferguson LW, Gerwin R. Clinical Mastery in the Treatment of Myofascial Pain. Philadelphia: Lippincott Williams and Wilkins, 2005.

Continue reading
  5007 Hits

Have a Question?

Do you have a question about chiropractic care, fitness or nutrition?  We would love to hear from you, and we might even turn your question into our next blog post!

Ask a Question

Blog Topics

community rhomboid muscles Low Back Pain RunningShoes DryNeedling #hipstrength mechanics #localfarmers health knee function Fitness Class #FootPain chiropractors #Wichita #bellybreathing Foot Pain Sitting Posture healthcare #HipPain Fitness tag2 Yoga pregnancy ChiropracticOffice crawling Disc Herniation performance postpartum #deepsquat HamstringStrain Membership Plan Latissimus Dorsi tummytime Massage Heel Pain Squat PlantarFasciitis allergies sara skiles #wholefoods chiropractor Shoulder Pain ChiropracticPhysician Healing #somethingsbrewingict Pain Management Dry Needling 1MillionCups Toe Elbow Pain test crossfit foot complaint How to reduce pain Seek Chiropractor Pain squats culture 5K WestWichita #RunningPain knee health Conditioning 2018 ICTrunning Neurology WichitaChiropractor foot pain parenting plantar fasciitis bodyawareness Inner Thigh inflammation motorpatterns Equipment mental health Movement lifting ICT gaming Core Strength BeginningExercise Foam Rolling Mid-Back Pain Adjustment entrepreneur Performance chiropractic Accupuncture rollingpatterns Mobility Rolling Patterns Lifting GroupTraining #freemuscletherapy Soft Tissue Therapy Compression Sleeves #Running Stop Light Education toe functionality Hip Flexors wichita FoamRollingFriday Company Announcements Handout Myofascial Release Mechanics Payment SportsRehab Taping weekend knee pain #races Cost Glute Muscles WSU Self Help SportsChiropractor Myths Insurance WestWichitaChiropractor Health Functional Core muscletherapy Mobility Drill #growingwichita Understanding Pain doula myths membership plan Adductors sport injuries GoTime Home Stretches physical therapy DNS stability FootExercise disc herniation dairy free Conservative Care pain management SportsInjury Recovery running FAQ Cupping Therapy Gym Exercise awareness Feet esports elbow pain Strain MRI Grand Opening childbearing Inflammation Plateau sports Top 5 Shoes seminar Physical Therapy race knee joint #localbusiness Wichita home stretches Information Sitting Help Running Body Awareness functional chiropractor Squats Rhomboid Muscles Acupuncture patriotic Sprinting #KneePain #1millioncupsict Nerve Pain guest blog Limitation Treatment Options Shoulder bodyweight Pectoralis Muscles development Chiropractic Breathing Headaches Tension squat stress kansas movement screen adjustment treatment options Rehabilitation Crossfit ShoeShopping BackPain Lumbar Roll rehabilitation Orthotics conditioning Healthcare Wet Needling orthotics

Subscribe to Our Blog

Move HEALTHY.               Feel HEALTHY.              Live HEALTHY.