Written By: Jessica Mendoza
Your hip flexors are one of the main muscle groups that contributes to running athletes. These muscles are attached to the spine and are connected to the pelvis. They allow an individual’s body to drive their knee upwards while running and allowing the leg to propel forward.
We often neglect these muscles that we use daily and allow our bodies to adapt to these unhealthy habits. Repetitive movements or consistent sitting can cause our hip flexors to tighten and create pain. This will lead to two reasons: either our hip flexors are weak, or they need to be lengthened. Strengthening or stretching theses muscles can decrease the risk of injuries and improve an athlete’s gait while running.
Here are some tips that can help improve a runners’ hip flexor strength and flexibility.
Standing Psoas Band March
This exercise is perfect for runners since it allows you to target the hip flexors in a position an athlete would be in while running.
Exercise ball reverse crunch
This exercise will help you challenge your hip flexors and core.
This stretch will help lengthen the hip flexors and will decrease the tightness of your muscle.
Wall Lunge Stretch
This stretch will also help lengthen out your hip flexors and decrease the stress on your lower back.
Written by: Emilie Smale, Certified Athletic Therapist
High amounts of repetitive forces go through the shoulder in throwing athletes such as football and baseball. These repetitive forces often cause shoulder and elbow pain. Often, when an individual is feeling pain at a particular location, its cause could be elsewhere. The ‘elsewhere’ in throwing athletes could likely be the shoulder blade, or scapula. The scapula should move with the shoulder joint with every throwing movement. For every 2 degrees the shoulder moves, the scapula should be gliding at a 2:1 ratio along the rib cage. This gliding ratio is also needed in activities such as volleyball, painting a wall, and lifting items onto a high shelf. If this proper ratio cannot be achieved, excess stress may go through the shoulder and elbow to try to achieve the desired range of motion. This excess stress could result in pain.
If you think that your current shoulder or elbow pain could be caused by lack of mobility at the shoulder blade, try out the following exercises.
Side Lying Half Moon Chest Opener
Foam Roller Wall Slides
Team Insahyu: Certified Athletic Therapists.