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.
See you all next time.
Joe Rinaldi
#1 muscle that eliminates joint and back pain, anxiety and looking fat
ReplyDeleteI bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
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.
Tight quads create so many issues
DeleteHow to Loosen Tight Quads
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/
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