Currently viewing the category: "hip flexors"

Lumbopelvic Stabilization Improves Pitching Performance

By On · Add Comment · In abdominal core, athletic performance, baseball pitchers, hip flexors, knee injury, Level Belt, low back pain, lumbopelic stabilization, pitching performance, sports injuries

This post is for anybody who suffers from low back pain, but it should interest anybody that plays and/or loves sports, particularly baseball.  A recent study showed that lumbopelvic control in baseball pitchers improved pitching accuracy and endurance.

The study, published in the latest issue of the Journal of Strength and Conditioning, looked at minor league pitchers.  Seventy-five healthy professional baseball pitchers performed a standing lumbopelvic control test during the last week of spring training for the 2008 and 2009 seasons while wearing a custom-designed testing apparatus called the “Level Belt.”  With the Level Belt secured to the waist, subjects attempted to transition from a 2-leg to a single-leg pitching stance and balance while maintaining a stable pelvic position. Subjects were graded on the maximum sagittal pelvic tilt from a neutral position during the motion.

Pitching performance, number of innings pitched (IP), and injuries were compared for all subjects who pitched at least 50 innings during a season.  The belt measurement was taken for each pitcher during the leg transition exercise, with the 7° being the median measurement.  The researchers then assessed the performance of the players over the two seasons.  They found that players with measurements <7° (or the most stable low back and pelvis during motion) had the significantly fewer walks plus hits per inning than subjects scoring ≥7°.  There was no significant difference in injuries between the two groups.  Here’s the take home: Lumbopelvic stabilization–something I work on with all my Los Angeles sports chiropractic patients, particularly those with low back pain, hip pain or any other leg or knee injury–improves athletic performance.  And although this study did not see a correlation between good lumbopelvic stabilization and injury prevention, I can tell you that I see it reduce chronic pain an disability in both athletes and non-athletes alike.

Functional lumbopelvic stabilization comes from a combination of strength, flexibility and balance–three area which I emphasize in my sports rehabilitation practice.  Tight hip flexors, weak glutes and a loss of lumbopelvic control from the abdominals (see abdominal hollows and pelvic tilting) all contribute to loss of stabilization of this vital core area.

True, researchers found no correlation to prevention of injury in the pitchers, as both groups in the study suffered injuries.  But this just shows that sports injuries are multifactorial.  What is unquestionable is that pitching performance did improve with lumbopelvic stabilization, and that I would expect, as I know how important it is in musculoskeletal biomechanics.  I hope you found this study as interesting as I did.

Los Angeles Chiropractic: Quadriceps Stretches for Pain Relief

By On · Add Comment · In exercise, hip flexors, iliopsoas, low back pain, patellar tendinitis, pelvis, psoas stretch, rectus femoris

I’ve been showing you stretches to open up your hip flexor complex, which includes the iliopsoas (iliacus and psoas major together) muscle.  Another muscle, which is an integral part of this complex and also needs attention in many people, is the rectus femoris (part of the quadriceps muscle) on the front of the thigh.

The rectus femoris attaches from the front of the pelvis to the shin (tibia).  It is involved in both knee extension (straightening the knee) and hip flexion.  In some people, it may be the hip flexor muscle in need of the most lengthening.  When this muscle is tight, it can lead to a number of problems, most notably low back pain and patellar tendonitis.  In either of these cases, stretching will bring quick relief and also prevent the formation and continuation of a chronic problem.

In the video below, I demonstrate four stretches that are excellent openers for the rectus femoris or quadriceps, and thus the hip, low back and knees.  The are actually four successive levels varying in difficulty and intensity.  You should try each one from the beginning to determine your current level.  When you find the one that challenges you the most, but which you can still do without causing too much pain or loss of balance, practice it for one to two weeks before trying the next level.

Within that time, you should be able to master the current level, if you do the stretch every day; and by moving on to the next level, that one will then become challenging but doable.  A principle of all exercise, whether we are talking weight lifting, cardio or stretching, is that you will have to try the next highest level at a lower intensity (whether that means reps, duration, increased intensity of stretch, or whatever) before you will be able to do it regularly and with greater ease.  For example, you won’t be able to master the third level stretch in the video until you can do the second level with some ease; then by taking it to the next level, and practicing, even if it’s uncomfortable, for a shorter period should in time allow you to do that next level comfortably (as comfortable as a stretch can be), and so on to the next level beyond that.  In other words, you won’t be ready for the next level until you do it repeatedly, and ultimately, that will become your next level of mastery (also a metaphor for life!)

Try these stretches to add even greater opening of your hip flexor complex.  I guarantee that once you master all four levels of this rectus femoris stretch, your low back, hips and knees will thank you.  And you’ll also see some amazing improvements in your posture.  Try them, you’ll see.

Advanced Lunge Stretch for Hip Flexor Pain

By On · Add Comment · In hip flexors, iliacus stretch, iliopsoas, low back pain, pelvic tilts, psoas stretch, runners stretch, sports chiropractor

Last month I showed you a great stretch for the hip flexors, specifically the iliopsoas muscle.  The high lunge stretch I demonstrated is excellent for hitting the lower fibers of the psoas, while also engaging some of the iliacus fibers as well.

The stretch I demonstrate in the video below will round out hip flexibility by stretching the upper fibers of the psoas muscle.  When done correctly, you should feel the stretch up higher into the belly and high groin areas.  You will also need to do a pelvic tilt, so mastering that move will be key in getting the best stretch of the psoas.

Remember that the psoas muscle is a major player in some low back pain syndromes, very often causing a referred pain along the sides of the spine, and could go up as high as the lower mid-back.  The psoas as a source of low back pain is often missed by practitioners, who’ll work on the low back muscles, unfortunately to no avail.

Always the smartest thing to do if you have low back pain is to go see a doctor–preferably a sports chiropractor.  But if you know your psoas is tight and playing a part in your low back pain, then by all means do this stretch.  If stretching the psoas doesn’t seem to provide any relief, then make sure you get in to see your chiropractor right away.

Watch the video below to get the best instruction of stretching a tight psoas muscle.  And for those of you that know this stretch–yes, it is also know as a “runners stretch”.  Enjoy.

Is That Belly Really A Belly?

By On · Add Comment · In belly, flexibility, gravity, hip flexors, hyperlordosis, liposuction, low back pain, musculoskeletal, physical structure, sports chiropractor, stretching, tight psoas, tummy tuck

Summer is my favorite time of year.  I love nothing better than a summer day at the pool–swimming, sunning, staring.  Staring?  Yes staring.  As somebody who spends most of his time looking at bodies, I simply can’t help but notice–and be intrigued by–the variety of differences and similarities among people when it comes to physical structure.  No better place than the pool for a little weekend science.

One thing I’ve noticed is that, as people age, the gravity-induced musculoskeletal stresses that shape their bodies do so in predictable ways.  For instance, I notice that both men and women are prone to developing excessive low back arch, which could easily be mistaken (by them) for a belly (beer belly, immaculate conception, etc).

During my career as a sports chiropractor, and probably no less a result of the city in which I’ve chosen to practice, I have met numerous people that look into, and undergo, tummy tuck procedures, usually done in an attempt to free themselves of this suspected baggage.  On more than one occasion, I’ve actually gotten to observe post-vacuumed mid-sections, and I must say…I haven’t always seen much of a difference.

Excessive arch (hyperlordosis)       Normal Arch

So being naturally curious, I always feel compelled to ask why.  As I mentally compare these bodies–of both the liposuctioned, yet belly-retained, and of the people that I observe poolside–I notice the downward projection of the belly button, which is more a consequence of hyperlordosis–or excessive arch–than it is of belliness (see photo to right to get better picture of what I’m talking about).

Having a reference point is a must, because I have to be sure that it’s simply not normal posture (which would then, in fact, implicate the bulge as being a belly, after all–still following me?).  Fortunately, the pool where I live has a wide variety of people of every race, creed, color, size, ethnicity, sex and age.  A researchers dream!

Compared to younger people (yes, a purely subjective categorization…but I’m calling this observation, not fact), I find that older people tend to have more arch, which I ascribe to tight hip flexors.  Listen, I evaluate enough people to know that many of us, especially those with low back pain, have tight hip flexors.  I also know that a hyper-arched low back is the postural consequence of tight psoas muscles (part of the hip flexor complex)…so it’s not rocket science.

Here’s the point: If you find that the ‘belly’ you see when looking in the mirror doesn’t go away no matter how many sit-ups you do, or how little you eat, and you’ve even been contemplating surgical enhancement, why not start by stretching?  Regular flexibility work, particularly focused on the hip flexors–psoas major, iliacus, quadriceps femoris (quads)–might just be the answer.

Gravity affects us all.  We can let it do it’s thing over time (and try to counter with a tummy tuck, which is often only negligibly successful) or we can invest the energy NOW (it’s never too late) to stretch the tight, short muscles that have been deformed by gravity, and return to the youthful posture we’ve all once had (and some still have).  It’s your choice, but I think if you try the latter you’ll be pleasantly surprised.

Los Angeles Chiropractic: Lunge Stretch for Tight Hip Flexors

By On · Add Comment · In hip flexors, hypertonic muscle, iliopsoas, Los Angeles sports chiropractic, massage therapist, muscle spasms, pain, physical therapist, rectus femoris, tight psoas

Low back pain can come from many sources, but one common cause is tight hip flexors.  The hip flexor complex is made up of three muscles–the psoas major, then iliacus, and the rectus femoris of the quadriceps femoris group.  The psoas and iliacus together form the iliopsoas complex.  The hip flexors do just that, they flex the hip.  In people that sit a lot, or those that do either excessive or incorrect abdominal exercises are prone to developing hip flexor tightness or spasm

When the hip flexors get tight, the pain is referred down the low back, in a longitudinal pattern down the side of the spinal column.  The best thing to do to get immediate relief is to visit a Los Angeles sports chiropractor.  For the long-term solution, however, you will want to stretch and lengthen the iliopsoas and hip flexor complex.

One thing to be cautious of is the spasmed or hypertonic psoas.  A person–very often a flexible female–can have long hip flexors, but have a muscle spasm happening in either the psoas or iliacus muscles.  This can be very painful, particularly in the hip region, front or back.  In these instances, the person will need to see a sports chiropractor or physical therapist (or a good massage therapist) to have the spasm released.

Watch the video below to learn one of the best hip flexor, iliopsoas stretches available.  Have fun and stretch daily.

An Abdominal Matter

By On · Add Comment · In abdominals, chiropractic, chiropractor, core, hip flexors, pain, sports

Here goes something interesting: I’ve been experiencing an unusual pain in my midsection for about a month now. It’s not the first time, either. I started experiencing the same thing several months ago, but it went away. So, naturally, being a chiropractic sports physician, I’m wondering what the heck is going on.

First, I thought it might be tight hip flexors since I do a lot of sitting when I write and my chair is not the greatest; that means, like everybody, I start to slouch as I get tired. So I see my chiropractor and have some hip flexor work done, but the pain doesn’t go away.

Then I realize that I haven’t been working out my abdominal muscles lately, as I’ve been focusing on my core. But, guess what? A strong core doesn’t mean the abs can be neglected. Ah yes, I see. Much of what I learn about the body I learn on myself. Abs are important.

I’ve worked on my abs for years, understanding their function. Yet, for some reason, over the last several months I’ve neglected them assuming that my abdominal core workout would be sufficient. Big mistake. I’ve revisited my usual abdominal workout and, lo and behold, my midsection pain has gone away. Interesting.

So listen to what I say here: A strong core also needs conditioned abdominals; otherwise, too much pressure is placed on the hip flexors and the other muscles of the abdominal core. You don’t have to experience it on your own to get it. Learn from my experience. I make it my business to understand the human body as best I can. And I can then pass that info on to you. So work out your core and your abs. That’ll keep you working well for years–guaranteed.

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