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Hip flexor pain when extending in a V
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I am trying to find out a bit more and thought this might be useful. As others noted, the hip flexor exercises would be good but try to use the deep muscles as Veena noted in her video rather than the quads.
http://www.centerworks.com/pilates-exercise-how-to-fix-a-snapping-hip/For me, it happens mainly on my right because my right leg is longer. It’s the common lateral (external) extra-articular form. My greater trochanter (on the side of the femur) on my right actually protrudes more on my right leg because it’s longer, so that makes sense. It’s also my dodgier leg… weaker and tires more easily as well as less flexible. :/
http://en.wikipedia.org/wiki/Snapping_hip_syndromeWhile it’s only occasional and irritating, I think it can get chronic so I am trying to nip the problem in the bud.
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I know this is originally a pretty old thread, but since it’s been revised, I’ll add my experience to it.
About a year ago I had a hip flexor lock up. It wasn’t an acute injury, but more likely from overuse. The muscle essentially seized up. I’d been lifting weights for about 4 months with a focus on squats and dead-lifts (ala strong lifts). I wasn’t doing pole at the time, but I was doing a lot of aerial, specifically straight-legged inverts and swivel/beat work in silks. I had pain/burning in my hip, but nothing extraordinary. I had a good silks session but when I went to do splits on my left side in my cool-down, my hip basically said, “no way” about half way down. As the evening progressed it turned into an inability to even straighten that leg.
What I’ve done that has helped tremendously (though I still have general hip tightness I’m still working through):
1. I got a standing desk so I wasn’t sitting all day and shortening my flexors
2. I started rolling–the tennis ball was my best friend early on
3. I really started focusing on working the posterior chain. This is still a work in progress, but most of us have pretty weak posterior chains and strong front bodies. Aerial work only exacerbates this.
4. I started going to an ART specialist. The one I go to (Rikki Hacker if you happen to be in the KC area), is a competitive long distance runner and works out of a running store, and is amazing. ART really helps get those muscles to release. It still doesn’t hold for me and I have to go on a regular basis, but it’s the only thing I’ve ever done that actually improves my tight muscles and provides instant, noticeable relief.
5. I limit my straight legged invert work. I still need to work on engaging the deeper muscles on these. I’m so quad/hip flexor dominate that they immediately want to take over and then those pesky flexors get overworked and start complaining.
Anyway, work in progress but I thought I’d add. I do have popping hip on my right side (the one that locked up), but not always. It really depends on how tight/inflamed my hips are. My right glute is also weaker. I’m sure these are all related.
You can Google Bret Contreras for lots and lots of info on how to strengthen the posterior chain and why it’s so important.
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Revised… Haha, meant revived.
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