THE ROLE OF THE HIPS IN OUR MOBILITY

A big part of our mobility starts on the hip. For example, the most outstanding athletes possess extraordinary strength and flexibility in the hip muscles. Also, many people who begin experiencing mobility problems can find the roots of their issues in the hip.
The pelvis anchors the muscles responsible for the mobility of the legs and the core.
Let’s start by learning the key points of the pelvis and femur.

We can elevate the leg forward and backward, as well as adduct it, and abduct it laterally. That versatility allows us to walk, run, jump, move sideways, etc. Many muscles dictate the pelvis and the femur interactions, and we can divide them into four groups: Hamstring, Flexors, Adductors, and Abductors.

HAMSTRINGS

The hamstrings are a group of three muscles that act over the hip and the knee joint. They are considered a muscular group since that share the same origin (posterior surface ischial tuberosity). Their insertion is in different parts of the tibia; The Semitendinosus inserts on the superior aspect and medial tibial shaft, The Semimembranosus inserts on the posterior surface of the medial tibial condyle, and The Biceps Femoris inserts on the fibular head. The hamstrings can pull the femur backward in the hip joint, as it’s done when performing Romanian Deadlifts. Equally, people who are unable to lean forward while keeping the back straight (by rotating the pelvis), it’s because they deal with tight hamstrings that prevent such movement.

HIP FLEXORS

The Hip Flexors (Psoas Major and Iliacus) are the hip muscles responsible for decreasing the angle between the femur and the pelvis; in other words, they elevate the thigh forward. They play a pivotal role in the balance of the pelvis, working against its antagonist, the hamstring. Tight hip flexors lead to the POSTERIOR PELVIC TILT SYNDROME, while tight hamstrings cause ANTERIOR PELVIC TILT SYNDROME.
By paying equal attention to the strength and flexibility of the hip flexors, it is possible to reduce the risk of having lower back discomfort due to a muscular unbalance in the hips.

STRENGTHING UP THE HIP FLEXORS

STRETCHING

THE ADDUCTORS

Five muscles allow the leg to adduct in the frontal plane. This series of muscles originates at the anterior surface of the pelvis and insert along the femur’s length. Their strength and flexibility are crucial for stabilization of the hip, as well as performance.