The muscles of the hip, the area you should not skip!
There are so many structures that are attached at the hip joint but often times they are neglected when stretching. People often stretch other muscles that actually weren’t used nearly as much as the different hip muscles. At the end of a workout, how many can actually say that they spend adequate time stretching their hips? Often people neglect the hips until they feel pain or some injury occurs. Now if anyone has had an injury to your hip whether it is the adductors, rotators, or the iliopsoas group knows that once it occurs they can be very slow in healing and one bad movement can set you back weeks. Why wait until an injury occurs? Instead be proactive in getting the hips loose and improve the range of motion so that an injury is less likely to occur.
In a study published in the Journal of Strength and Conditioning Research about hip joint range of motion improvements using different interventions, they found that after 6 weeks of traditional hip stretching and also core endurance exercises the groups that started in the 30th percentile for hip mobility jump into the 75th percentile. The 30th percentile would be in the “limited” hip mobility category, with the 75th percentile putting the groups in the “average” to almost “excessive” hip mobility. This shows that it takes time a dedication the hip joint for longer than a week or stretching before an injury occurs.
Tight hips or hip injuries are an issue and will continue to be a problem until a proper stretching protocol is done for tight hips. Athletic Lab frequently implements Olympic lifts, a squat variation, kettlebell swings, or all three in workouts every single day. If you are an elite level athlete or someone who just wants to improve their fitness, the hips are being used every day. Let’s make it an emphasis to make sure to never skip out on stretching the hips and keep improving range of motion to reduce the likelihood of injury.
[This entry was written by Drake Webster. Drake is a sport performance coach at Athletic Lab and a graduate of ECU. He has both his CSCS and USAW coaching certifications.]___________________
Athletic Lab is the top Sports Performance Training Center in NC. Located in Cary, Athletic Lab offers sport performance training, professional and Olympic athlete development, and performance fitness for adults looking to get in the best shape of their lives.