Over the past couple of years I have had to overcome various injuries, from the twisted ankle to sore knees. Nothing has been more challenging than my Hip Flexor issues. Not only does it cause pain, it has slowed me 
down…..it is very frustrating! I have had to modify my work outs with much less running involved. Sometimes the healing process has taken weeks even months! Do you or have you had Hip Flexor issues?
Some steps that I have taken:*
SHOES
Make certain you find proper shoes that work for you! Often I have I have had shoes that have been part of the problem.
STRETCH
A stretch that I perform in the morning, evening and prior to a lower body work out.
Lean forward keeping your back straight with the knee on the ground.
Place your hand on the ground to keep your balance (if necessary).
Keep your head up and look straight ahead, do not let the bent knee go past your foot.
WARM UP
I will do a warm up prior to performing an exercise, usually a 10 minute walk.
EXERCISES
Overhead Lunges-A very effective exercise that I have used to open up my hip flexors.Squat-An exercise that has helped me loosen up the hip flexor area.
If my hip flexor issue is causing me too much pain I will modify my cardiovascular exercise to include more walking.
Great information about walking at About.com.
Each day we face new challenges in our quest towards a healthy you. I hope I can provide you with positive insight through my experiences.
*These are steps that I have personally taken in my fitness journey. Always seek advice of your medical professional.
12 users commented in " Hip Flexor and Fitness "
Follow-up comment rss or Leave a TrackbackNever had this problem, but I do agree that proper shoes are very important.
Hip flexor issues can be a nagging problem. Do you mind if I recommend these exercises to my patients?
James Hubbard, M.D., M.P.H.
Publisher, James Hubbard’s My Family Doctor
http://www.familydoctormag.com
James- Please do! If an individual can benefit through my experience, it is an accomplishment!
That hip flexor exercise is great. We do it at boot camp after each session! Stretching has SO many health benefits.
Thanks for stopping by my blog – I agree that it’s great to find fellow runners. What marathon will you be running?
@Sagan I do Boot Camp also and yes the hip flexor needs stretching!
@Melanie I will be attempting to run in my third Twin Cities Marathon this October!:)
Thanks for the comments!
sending my husband your way today——he needs this!
Mizfit- have him also check out my most recent post “Foam Roller for Prevention and Recovery!”
Thanks!
Mark,
There is a couple great modifications/additions you can do with that static hip flexor stretch to help with the entire hip complex, not just the flexors but also the internal rotators as well as the adductors.
Instead of the ‘pose’ you have listed here, take that front foot and extend it out as far as you can tolerate and move that back knee (with it still on the floor) as far back as you can tolerate. (yes kind of like a split)
While in the ‘split’ position roll your hips forward and push your chest out (hip flexors), now while in that position externally roll your back ankle (hip adductors) and then internally roll the back ankle (hip rotators).
I do this and your listed stretch everyday I’m at the gym. It feels great.
Thanks for the post.
Strong One- I am going to give it a try! Great feedback and I always appreciate the tips!
Just a note to say hello. Found your blog via Fitarella. I’m a runner too and have had some issues with tight IT bands and am constantly stretching…Have you tried yoga to open up your hip flexors?
@Rachel, I have not attempted yoga..yes the IT bands are a constant issue! I will research the yoga thing a bit. Thanks!