7 replies to this topic

[KinverRoss]

Any body know any decent exercises to strengthen your hip flexors?

Apparently i have a stability problem that needs sorting out by strengthening my hip flexors and glutes!







Goals:
Sub 39min 10K
Sub 50min 3.5k Swim
Running Blog - Garmin 305 Review

[PhysioAdvisor]

Hi KinverRoss,

You might be interested in checking out the following links to information contained on my website:

Gluteal Strengthening Exercises
Hip Strengthening Exercises - these contain exercises to strengthen most of the major muscles of the hip including the hip flexors and gluts.

Hope you find these useful,

[Andolate]

KinverRoss, on Aug 29 2010, 08:20 AM, said:

Any body know any decent exercises to strengthen your hip flexors?

Apparently i have a stability problem that needs sorting out by strengthening my hip flexors and glutes!







Goals:
Sub 39min 10K
Sub 50min 3.5k Swim
Running Blog - Garmin 305 Review

Hey Kinver,

Hanging leg raises, decline situps and all the ab excercises that you end up feeling in your hip flexors will help strenghten them.

I know I feel alot of my ab excercises there before i feel it in the abs.

A good one for glutes is squats on the smith machine with heavy weights and focussing on the glutes as you do them.

These excercises together will help your core in general which will help your problems at the same time.

Mind you if you are running sub 40 then they cant be that bad..

[muscleactivation]

PhysioAdvisor, on Aug 31 2010, 04:04 PM, said:

Hi KinverRoss,

You might be interested in checking out the following links to information contained on my website:

Gluteal Strengthening Exercises
Hip Strengthening Exercises - these contain exercises to strengthen most of the major muscles of the hip including the hip flexors and gluts.

Hope you find these useful,

I really like the easy to follow pictures and instruction on your website. Very well done. Great for clients to follow up with at home.

[bones]

Just a word of warning; I have done all these exercises and ended up with severe glute pain from overly tight glutes that just don't release (that's been around for 2 years now).

You might be best off doing Pilates through either a Physio or a highly trained pilates instructor who does one-on-one (or at least has small classes and monitors carefully how you do your exercises). It's just too easy to either do the exercises wrong or over work the muscle.

[sportsphysio]

bones, on Sep 17 2010, 07:48 AM, said:

Just a word of warning; I have done all these exercises and ended up with severe glute pain from overly tight glutes that just don't release (that's been around for 2 years now).

You might be best off doing Pilates through either a Physio or a highly trained pilates instructor who does one-on-one (or at least has small classes and monitors carefully how you do your exercises). It's just too easy to either do the exercises wrong or over work the muscle.

The reason that exercises are best prescribed by an appropriately qualified professional is that they're not generic and can worsen some problems. For example, if the problem was muscle activation patterns (ie. wrong muscles switching on or right muscle at the wrong time) then some exercises will reinforce this abnormal pattern and strengthen the compensatory muscle, making the problem worse.

On the issue of pilates, whether you're for or against it, bones' advice to get trained with a physio, one-on-one or in a very small class is the key. Big classes (I didn't specifically mention Fitness First) and DIY home DVDs are a recipe for distaster.

SP

[FreeDickland]

?? specifically did not mention or did not specifically mention???

[cjr]

I had similar issues and found that yoga really helped. I then stopped going to Yoga for several months for various reasons and it all came back, so I am now back at Yoga.

I agree it is important that you do the exercies properly.  My yoga teacher walks around and helps people during the class - a minor adjustment or correction to the pose can result in a completely different muscle being activated, somethign you would never get from a DVD or online or one of those mass classes where you are just copying what the instructor does