It’s a sad fact, but most of us spend our days sitting on our behinds. We sit in the office, in the car, on the bus, on the subway, even at home. This habit is wreaking havoc on our hips, something I noticed when I got excited during a call to verizon near me. I was in the middle of a conversation with the representative when I got up and experienced a horrible pain. A hurried check-up at my doctors showed that I had strained my hip flexor muscles. Hip flexor pain is no joke, let me tell you that. If you are also suffering from hip flexor pain, maybe this blog can help you out.
How to Fix Hip Flexor Pain
Before we get to fixing hip flexor pain, let’s first understand what it is. The hip flexors are a group of muscles that let you bend at the waist and knees. These extremely strong muscles are located deep inside the abdominal cavity. The main symptoms of hip flexor pain are a pain in the upper groin where the thigh meets the body. Hip flexor pain can also occur in the lower back. Usually, this is because sitting for long periods of time constantly keep the muscles in flexion. This will ultimately strain the hip flexors and cause pain and discomfort. Here’s what to do if you have hip flexor pain:
- Focus on the mind-muscle connection
- Foam Rolling
- Dynamic Stretching
- Muscle Activation Exercises
- Move Around more Often
Let’s take a look at how these steps can help you overcome the pain.
Focus on the Mind-Muscle Connection
The first step towards preventing hip flexor pain is to focus on the mind-muscle connection. When working out, people tend to push through pain, letting the muscles work overtime and compensate. But many times, we lose focus of which muscle groups should be working for a specific exercise and which shouldn’t. Let’s say you’re doing abdominal exercises. At the same time, you feel your flexors are working more than your abs. At this point, you need to focus on the muscle groups that are working out. Then you need to dial in on the muscle group you want to focus on. This focus helps avoid bad form and is effective when you’re trying to stop other muscles from working.
Foam rolling is essential to prep before diving into a workout, especially when you have hip flexor pain. Your hip flexors are basically overworked and overactive. When you foam roll them on a lacrosse ball or a roller, you can relax these overactive flexors. Don’t roll quickly. Instead, take your time, hold still and use regular breathing to ease into tight muscle areas in the lower body.
Immediately after foam rolling, the next work out-prep step is stretching. You want dynamic stretches or stretches that put your joints through a full range of motion. You could try doing lunges or squats. These stretches get your hip flexor muscles ready for the work out ahead. Try squeezing your glutes to really stretch out your hip flexors when doing lunges or stretches. This will really activate your hip flexors and stop them from bothering you during your workout.
Muscle Activation Exercises
Activation exercises for other muscles are just as important as those for your hip flexors. You need to target the muscle groups that you want to engage during your workout. There is one exercise that works particularly well: a full-body bridge. You need to lie on the ground with your feet flat on the floor and your knees bent. Push your hips towards the sky, while squeezing your glutes and holding the position at the top. This stretches out your hip flexors and also gives your glutes a solid activation. You can also do glute squeezes when you’re standing around or not working out specifically. Show your overworked hip flexors some love.
Move Around More Often
Sitting down all day keeps the hip flexors in constant tension. Overactive flexors are the reason behind the pain you experience. Giving your overworked hip flexors a break from constant flexion can really do wonders for how you’re feeling. Experts suggest moving around as much as possible during the day. Get up regularly and move around the office building. Change WiFi Password CoX on the phone and walk around as you verbally duel with the representatives. Twist your trunk around as often as you can. You can even do doorway stretches or any other minor flex to give your hip flexors a break.