Adequate hip strength and flexibility are crucial to athletic performance and injury prevention, so be proactive and add them to your lower body workout plan. A well-designed hip strength and flexibility exercise program addresses the muscle imbalances that distort gait patterns, impede athletic technique and cause knee and leg pain.
Hip Research
The results of numerous research studies indicate a link between inadequate hip strength and knee injury. A May, 2007 study published in the "Journal of Orthopaedics" explored the relationship between patellofemoral pain syndrome and decreased hip strength. Lead author Ryan L. Robinson reported that women suffering from this syndrome had 30 percent less hip external rotator strength, 27 percent less hip abductor strength and 50 percent less hip extensor strength than the control group. Another study, published in the "Journal of Bone and Joint Surgery," compared female and male soccer players, and showed that females are four times less likely to engage their hip flexors during kicking and two times less likely to engage the gluteus medius of their standing leg. Lead author Robert H. Brophy advises that these hip muscle weaknesses increase susceptibility to anterior cruciate ligament injury. However, not all hip-weakness related injuries are gender based. The results of a July, 2000 Stanford University study indicate that runners with weak hip abductors are more likely to experience illiotibial band syndrome.
Hip Mobility Warm-Up
Even people with adequate hip muscle strength experience diminished performance if their hips have limited mobility. Rotational movements function like the Tin Man's oil can. They stimulate the fluid that surrounds the hip joints and provide ease and fluidity of movement.
To warm up your hips, lie supine with your knees bent and your feet flat on the floor. Lift one leg, place your hand on the shin and circle the leg at the hip joint, as if you were using the knee to stir a pot. Perform five clockwise and five counter clockwise circles. Then, sit upright on a stability ball, stabilize your upper body and circle your hips five times in each direction.
Hip Extension
The hamstrings and gluteal muscles extend the hip, and the American Council on exercise lists the quadruped as one of the most effective hip extension exercises. Wrap a resistance band around your ankles and kneel on all fours. Lift the shin of one leg so that your foot is perpendicular to the ceiling. Squeeze your gluteal muscles as you lift your leg for 12 repetitions. Complete the exercise on the other leg, and then stand up and hold on to a stable object for support. Keep the working leg straight and the standing leg slightly bent as you kick the working leg behind your body. Perform 12 repetitions on each leg.
Abduction and External Rotation
To work the abductors, lie on one side with your legs extended and your hips stacked, and place a resistance band around your ankles. Keep your knee facing straight ahead as you lift your top leg. Perform 12 repetitions, and then switch sides. Then work your external leg rotators with the clam shell exercise. Adjust the band so that it is on your outer thighs, above your knee cap. Lie on one side with your knees bent and your leg and hips stacked. Keep you heels together as you open your hip and raise the top knee toward the ceiling. Perform 15 repetitions on each side.
References
- Journal of Orthopaedic and Sport Physical Therapy: Analysis of Hip Strength in Females Seeking Physical Therapy Treatment for Unilateral Patellofemoral Pain Syndrome
- Journal of Bone and Joint Surgery: Differences Between Sexes in Lower Extremity Alignment and Muscle Activation During Soccer Kick
- National Marathon: New Treatment for IT Band Syndrome Yields Results
- ACE Fitness: Sample Flexibility Workout
Member Comments