Coaching Positions ~ Hips

Let’s Talk About the Hips

The muscles affecting the function of the hips can include: Hip Flexors, Hip Extensors (Hamstrings & Gluteal Muscles), Adductors, and Abductors.

A common problem with hip movement is Anterior Femoral Glide.

TLDR: We sit too much and move too little—Our Femur should be centered in the hip socket and even glide backwards when we bring our leg into flexion. Because we sit too much and move too little, our femur presses into the front of our hip capsule causing joint laxity in the front (anterior) part of our hip capsule; when this happens, moving our hip into flexion can cause impingements, adhesions, bursitis, tears in connective tissues, which can lead to low back disc issues, and other dysfunction.

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Lets Talk About The Hips

Solution: Improve our movement so that our hip functions normally. Namely we need to get the head of the bone of our leg to sit optimally in the hip socket by removing restrictions that block our movement: remove adhesions in our Posterior Hip Capsule and Adductor Magnus; restore movement in PSOAS, Piriformis, and TFL; train the Glutes to fire properly so as to direct the femur posteriorly (towards the back of the hip) during flexion.

*Seeing a qualified Clinician who can evaluate, determine the likely cause of hip dysfunction, and effectively treat the problem is the best solution! While good clinicians are often: Expensive, booked out well in advance, and/or hard to find, there are a lot of things individuals can do to improve their movement. As K-Star would say, “Every human being should be able to perform basic maintenance on themselves.”

Self or Partner Maintenance:

1) Improve movement of Posterior Hip Capsule
Hunting with banded hip distraction pulses in a variety of positions to regain good sliding surfaces, and improve the movement of the posterior hip capsule. (Included Partner Banded Internal / External Rotation?)

2) Dynamic Sequence to free up restrictions that are blocking proper hip function.
• 5-Step Horse Stance Seq.
• Squat Routine 2.0
• K-Star “Informed Free-Styling” or Kit Laughlin “Boxing the Compass”
• Foundation sequence

3) External Rotator / Posterior Hip Capsule /TFL Soft Tissue Release
• Partner
• Lacross Ball

4) Psoas Soft Tissue Release
• Partner
• Lacross Ball

5) Strengthen the Glutes
• Side-Butt
• Glute Ham Raise

Test / Evaluate to see if you have all hip positions available to you:
Hip Hinge
Hip Flexion
Hip External Rotation
Hip Internal Rotation

Follow-Up: Trochanteric Bursitis
If hip pain is on the outside of the hip instead of the front the issue might be more due to inflamed bursa on the outside of the hip or glutes.