ArticleMedicalnewstoday, medically assessed byGregory Minnis, DPT-Written byGaf lois upOn February 27, 2021
Weak hip flexors can ensure that the surrounding muscles compensate, which can cause pain and difficulties when walking.
The hip flexors are muscles that connect the crucifix with the hips, groin and thigh.This muscle group includes the PSOAS muscles, which help push the top of the leg up.
Hip flexors stabilize the lower spine.They play an important role in walking, posture adjustment, shared mobility, flexibility and balance.
This article explains which symptoms and risks can come with weak hip flexors and how a person can strengthen them.
Symptoms
The symptoms of weak hip flexors can influence different parts of the body.
General symptoms can be:
- Changes in execution and attitude
- Knee pain
- HOFTESERTERTERTER
- Backache
These symptoms occur because the joints try to compensate weak hip flexors, which means that they have overtime.
Hip flexor pain can be the result of a hip flexor voltage.
Difficulty when going
The PSOAS muscles are responsible for bringing the leg forward while it goes., who can put surplus tax on them and cause discomfort.
A person can also find a climbing staircase difficult because it can be difficult to lift the leg.
Me too
Rigid bone belt is when a person with limited knee flexion or bends in the knee.
A2016 Study Involving 47 people with severe hip arthritis revealed a connection between hip flex strength and walking parties.
Other factors in the study that led to a better walk were lower pain levels and a better quality of life.
Attitude
A person can experience low back pain if he has a weak hip flexor, because the hip flexor is an important stabilizer of the spinal cord.
According to a recent article, weakness in hip flexors can make it difficult for a person to maintain an equal attitude.
Risks
Weakness of hip flexors can lead to damage and the symptoms above.
What causes weak hip flexors?
There are many different possible causes of weak hip flexors.This includes:
Lack of training
Not participating in regular physical activity can lead to weak hip flexors.Breaking of the hip muscles, the muscle can degenerate and become weak, which is known as muscle atrophy.
Sit for a long time
Weakness in the PSOAS muscles can cause weakness for a long time.
Arthrosis
Osteoarthritis in the hip can also cause weak hip flexors.It can also cause weakness in the knees, hamstrings and rear muscles.
Transpecous sides -surgery
Lateral transmo surgery, a kind of operation on the spine, can often leave a weakness in some hip reflexors muscles.
Cerebral seemed
According to an article inJournal of Ultrasound Medicine, people with cerebral palsy can experience weakness in the hip muscles.
Tight or weak hip flexors?
Weak hip flexors are not the same as sleek hip flexors.For long -term, the hip flexors can cause tight and weak.
How to test on weak hip flexors
A person can see if he has weak hip flexors with the help of resistance tests and simple exercises.
Sitting knee
- Sit in a chair and lift one leg and keep it bent.
- Another person has to push the knee while the sitting person pushes against them.
A person with weak hip flexors will not be able to resist the extra pressure on the leg.
Lying knee -Highing
Lie down on the back and bring a leg on the chest using your hands.
If it is difficult to keep the leg close to the chest after releasing it, a weak hip flexor can be the perpetrator.
How to strengthen weak hip flexors
Exercises can be useful to prevent or strengthen the weakness of the hip flexor muscles.Some people also find stretching useful for sleek hip flexors.
The following exercises can help reduce the weakness at hip flexors:
Ankleweights
- Attach the ankles to the ankles to the ankles.If you sit in a chair.
- Lift up slowly and lower the leg to strengthen the PSOAS muscle.
Performing this exercise from a standing position can also be effective.
Mountaineers with floor clouds
This exercise uses slides, which are small discs that a person can place under his feet to push them over the floor without friction.
The climbing rose of the mountain includes the following:
- Take a plank position.
- Place a shoot under the ball on each foot.
- Bring your knees one by one on the chest and move the slider over the floor.
- To repeat.
Lunges
- Stand with legs hip width apart.
- Go ahead with one leg.
- Slowly bend the knee until it reaches an angle of 90 degrees.
- Return to a standing position by lifting the front knee
- To repeat.
Wall psoas holder
- Stand with legs hip width apart.
- Bend your knee and lift the leg so that it is the same with the hips.
- Balance on the other foot and hold for 30 seconds.
- Lower the leg slowly.
- Repeat on the other side.
Skater squats
- Stand with legs hip width apart.
- Bend on the knees and keep the buttocks parallel to the floor with your back straight.
- Come back to a standing position and stand on one leg.
- Lift the opposite leg on the side with the foot facing forward.
- Repeat on alternative pages.
Resistance bond training
A2016 survey among 33 people concerned a group that performed reinforcing exercises using an elastic resistance tape for three periods of 10 minutes every week for 6 weeks.
The researchers concluded that the use of training tires in these context can significantly strengthen hip flexors.
The following is an example of an exercise that uses an elastic training tape to strengthen hip flexors:
- Place the tire around both ankles.
- Stand apart hip width with your feet and the knees are somewhat bent.
- Take a diagonal step, approx .2 or 3 feet long.
- Continue in 20 steps.
Cv
While using the muscles or sitting for long -term periods can cause weak hip flexors.
A person with weak hip flexors can experience the crucifix or hip pain and may have difficulty carrying out certain activities, such as walking or climbing stairs.
Weak hip flexors can be the posture of a person and the way they will influence.
To relieve weak hip flexors, a person can try a series of reinforcement exercises focused on hip flexors.
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