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!
Dr. Keith Sparks

Foam Rolling Friday: Hip Flexors

Foam Rolling Friday: Hip Flexors

rectus femoris referral pattern
Iliopsoas Referral Pattern
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
  1629 Hits
  0 Comments
Dr. Keith Sparks

Foam Rolling Friday: Glute Medius & Minimus

Foam Rolling Friday: Glute Medius & Minimus

Glute Medius Minimus Referral Pattern

Improper hip motion is oftentimes a culprit to low back pain and knee pain. Interestingly, the area where we experience pain is regularly not the source of pain. When the glute medius and glute minimus become problematic they can refer pain down the leg (mimicking a disc herniation), and to the SI joint. These muscles become dysfunctional due to lack of use. Stating this, you would think working on activating these muscles alone would be sufficient, but recent research indicates that combining soft tissue therapy with rehab/exercise training, adds greater benefit then either alone.¹

Continue reading
  3745 Hits
  0 Comments

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!

Blog Topics

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

Subscribe to Our Blog

Move HEALTHY.               Feel HEALTHY.              Live HEALTHY.