Skip to main content

Quad & Hip Flexor Mobility & Flexibility

Why is it important to include mobility work for the quads and hip flexors?

Tight muscles in the anterior compartment of the leg can cause a number of problems, two of which I will discuss in this blog.

1.    Tight quadriceps and hip flexors can put you at an increased risk for a hamstring injury.


When people say that a muscle is “tight,” they are essentially saying that the muscle is chronically shortened. Without getting too much into the anatomical specifics, when the hip flexors are “tight,” or shortened, they pull on the lumbar spine. This pull on the lumbar spine increases the curve of the lumbar spine (excessive lordosis) and in turn causes an anterior pelvic tilt. 





When the pelvis tilts anteriorly, the hamstrings (attached to the ischial tuberosity) can become excessively stretched/lengthened, which can lead to a strain. Therefore, by keeping the hip flexors and quadriceps at proper length, we can keep our pelvis in a neutral position and decrease the risk of hamstring injuries especially during activities that require sprinting.


1.    Imbalanced/Tight quadriceps muscles can causes knee inflammation and pain. 

The four quadriceps muscles (Rectus Femoris, Vastus Medialis, Vastus Intermedius  and Vastus Lateralis) all converge above the knee to form the quadriceps tendon which encapsulates the patella and then attaches the patella to the tibia.





Ideally, the quadriceps muscles facilitate the proper tracking of the patella within the patellar groove. When the length/tension relationship among these four muscles is altered, the patella can be pulled out of its groove and begin to rub against bone (instead of cartilage). When this happens, knee pain, weakness and inflammation can all occur. In order to prevent a patellar tracking issue, its imperative to spend time working on the mobility and flexibility of the quadriceps muscles.


How can I work on the mobility of my quads and hip flexors?

Good question. If you want to learn more about taking care of the quadriceps and hip flexor muscles, check out our 15-minutes of Flo where Chris Flores discusses quad mobility and flexibility. 


15 Minutes of FLO: Quad and Hip Flexor Mobility and Flexibility 


See you all next time. 


Joe Rinaldi 

Comments

  1. AdeleJuly 9, 2017 at 1:43 AM

    #1 muscle that eliminates joint and back pain, anxiety and looking fat

    I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
    This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
    If this “hidden” most powerful primal muscle is healthy, we are healthy.

    Is it…

    a) Abs

    b) Chest

    c) Glutes

    d) Hip Flexors

    Take the quiz above and see if you got the correct answer!

    Sign Off

    P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!

    ==> Click here to discover which “hidden survival muscle” will help you boost your energy levels, immune system, sexual function, strength and athletic performance permanently!





    .

    ReplyDelete
  2. AnonymousNovember 8, 2018 at 8:36 PM

    Thank you for sharing this very informative and detailed information about mobility exercise, I want to try this with my mobility and I will share this in our class. Please refer to this link: https://www.probarmobility.com/

    ReplyDelete

Post a Comment

Popular posts from this blog

Taking the NEXT STEP

Taking the NEXT STEP!! Im sure we have all reached a  point in our lives where we know its time to take that next step, next level, begin the next chapter in our life. It is by far  one of the scariest times for all of us. The point where we realize everything we have ever done has led us to THIS! This is our moment to shine and like Eminem says, " You only get one shot, do not miss your chance blow. Opportunity comes once in a life.".  The one scary thing is, you know after THIS moment, nothing will ever be the same.  Once you cross THIS line, you can not go back.  THIS is it and the pressure is on. They say, "Pressure bust pipes, but It can also make diamonds.", only you can decide what it does to you.  We all get to THIS moment, but few rise to the occasion. Few feel the fear and keep walking forward.  You can either step into greatness or step back into comfort.  Many will choose to step down and let THIS moment pass them by. Once they do that, the rest of t...
6 comments
Read more

Why do you Train? For Looks or Life?

Driving my sister to school this morning, I had forgotten the high school days. While I was wearing a cut off tee and some old shorts, my little sis was wearing this adorable sundress and sandals. I caught myself thinking jeeze, this looks just like a fashion show...my father was right when he used to tease me about it! The girls and guys alike parading around in the newest trends, hoping to be noticed. In reality however, these mannerisms transcend the age groups, not just high school and especially into the fitness world. We are all well aware that a large influence on the physically active is purly vanity, while worrying a bit about strength and performance here and there. But when it comes down to it, vanity reigns. We want to look better, be better, faster, and stronger than our peers and even those that we should not be competing with in the first place! What we must realize and commit to is the only worthy competition is to ourselves. Be active and eat healthy to boost your ...
4 comments
Read more