Are you an athlete? Does your sport require you to produce explosive power from your legs? If you answered yes to these questions, read on!
As a doctor of physical therapy and certified orthopedic specialist, I have come to appreciate the importance of both strength and flexibility. However, what often goes unsaid in athletics is how strength and flexibility complement each other. Being flexible in the right areas can even make you faster, faster and ultimately a more powerful athlete.
At some point during our athletics we have done some form of stretching, whether it be extended static stretching or ballistic warm-up stretching. For the lower extremities, these muscles typically include the hamstrings, quadriceps, and calves. But have you stretched your iliopsoas recently? "What?" Are you asking? Your iliopsoas is an incredibly important hip flexor muscle complex that provides strength to the hip. However, training habits and daily behavior adaptively shorten this muscle group in most athletes.
So how does muscle tension affect performance?
Let's dive into the biomechanics of the lower extremity. The hip flexors, when tight, limit the hip's ability to fully extend while running. Why is this important? If the hip cannot be fully extended while running, stride length is reduced. So the amount of force the hip and knee extensors can produce is limited by the distance the leg can travel in extension (remember: force = (force + distance) / time). If hip extension is limited, strength is limited.
Consider the analogy of a sprinter in full swing…
Looking at the image above, we can appreciate the full hip extension of the hind leg, which allows this runner, Usain Bolt, to distribute muscle force over a wide range of motion and optimally propel him forward.
Now look at the image below. How much hip extension do you see? Do you think this runner will be as explosive or powerful as Usain Bolt?
In this second image we see a clear deficit (less hip extension angle, therefore shorter stride length), resulting in loss of strength due to tight hip flexors. The end result? The first runner's stride will be more powerful, partly because of the greater flexibility.
Finally... To be an explosive runner who utilizes all your potential power from the legs, don't forget to stretch your hip flexors!
Here are a few ways to stretch...
1. Half-kneeling hip flexor stretch
2. Standing hip flexor stretch
3. Lateral Court Flexor/Quad Stretch
4. Hip flexor exercises for partners (partner should be well trained to isolate the hip flexor muscles by stabilizing the lumbar spine)
To become a more powerful athlete - with strength, speed and flexibility on your side - contact me and we will maximize your performance.
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