Hip flexor/issues

**anklebreaker** · 05-31-2006, 12:37 PM

Hey, I am fairly new to working out and have only been doing serious upper and lower body work for 3-4 months now. When I first started getting serious I included full ROM decline weighted situps (once every 5-6 days), wherein I would grab a heavy dumbell and do around 3 sets of 8-12 reps roughly to failure. At first I liked this exercise alot and progressed very quicly in weight untill I was using an 80lb dumbell. However, my hips were starting to get very sore and fatigue more easily when I played bball (which I do alot of). Then came finals week which nessecesitated me to take about 2 weeks off lifting...however once toward the end of finals week I managed to make it out to the gym to play some bball. I played fine for the first hour but then my left hip flexor tightened up like crazy so that I couldnt really run or jump with anything approaching normal effectivness. After playing my hips were really sore such that for the next two days getting into and out of bed (moving my legs from side to side via hip ab/aduction) was painful. I took another week or two off and began to feel better but now whenever I play bball my hips get stiff/sore after about an hour of play [and while its not as bad as it was the first time] my play is inhibited. I am also lifting normaly and not having trouble w/ any of my other exercises...but I am unable to do most kinds of abb work withougt feeling alot of strain in my hips (as such Im currently doing nothing for my abs). What does it sound like is wrong with me? Can you reccomned maybee one good ab exercise I can do that wont fuck with my hip flexors? Thanks for the help.

**Yanick** · 05-31-2006, 12:40 PM

are you doing any form of stretching?

**anklebreaker** · 05-31-2006, 12:45 PM

Not religiously but I try to do stretches before playing bball/each workout. I am better at this now than when I injured myself in the first place, especially in that I didnt know many good hip stretches untill being motivated to look into it recently.

**Yanick** · 05-31-2006, 12:49 PM

read CP's Guide to a Proper Warmup and search around for stretches.

i don't believe that you doing hip flexion caused the problem so much so that you didn't stretch. we're all used to hearing about tight hip flexors etc, but as my professor put to me one time a tight muscle does not necessarily mean a strong muscle so a combination of stretching and strengthening should be prescribed, the former probably coming first then adding strengthening exercises in very slowly and progressing them over time.

**thebarbarianway** · 05-31-2006, 04:39 PM

If you want to isolate your abs with zero to minimal hip involvement than you MUST put your legs up 90 degrees. While lying on your back - 90 degrees between your trunk and thighs and 90 degrees between your thighs and lower legs.

Everything must be done in this position if hip flexors are truly the problem.

**P-funk** · 05-31-2006, 04:48 PM

Originally Posted by thebarbarianway

If you want to isolate your abs with zero to minimal hip involvement than you MUST put your legs up 90 degrees. While lying on your back - 90 degrees between your trunk and thighs and 90 degrees between your thighs and lower legs.

Everything must be done in this position if hip flexors are truly the problem.

yea, but even still, you get SOME hip flexor. The psoas major is the only hip flexor that does not attach to the pelvis so it is most active in ranges of motion past 90 degrees of hip flexion.

but, you are correct, this is the best position to be in to get more involement from the abs and less from the hips.

**CowPimp** · 05-31-2006, 10:29 PM

If you really want to limit the usage of your hip flexors, then don't flex your hips, just flex your spine (Crunches). You could also just skip the direct ab work and work on rotational strength and the ability to resist movement with plank variations.

**VanessaNicole** · 06-01-2006, 01:04 AM

Why don't you do cable crunches?

And anyway, I don't think that kind of heavy ab work is necessary. I find that abs respond better to higher reps, and a well balanced, well varied routine which hits upper abs, lower abs and obliques.

Anyway, do cable crunches. They will put almost no pressure on your hip flexors.

VanessaNicole

**Dale Mabry** · 06-01-2006, 08:33 AM

Do crunches on the floor. Dig your feet into the floor and flex your hamstrings. Flexing the hamstrings should inhibit the hip flexors via reciprocal inhibition. Might as well use the way your body is set up to fix the problem. I personally hate direct ab work save for planks, but that is just me.

Honestly, it sounds more like it is something you are doing wrong while playing basketball, maybe poor movement mechanics. If it were due to the crunches, you wouldn't have had the problem come back when you were not doing abs.

**CowPimp** · 06-01-2006, 09:39 AM

Originally Posted by Dale Mabry

Do crunches on the floor. Dig your feet into the floor and flex your hamstrings. Flexing the hamstrings should inhibit the hip flexors via reciprocal inhibition. Might as well use the way your body is set up to fix the problem. I personally hate direct ab work save for planks, but that is just me.

Janda situps, correct?

**Dale Mabry** · 06-01-2006, 12:15 PM

Originally Posted by CowPimp

Janda situps, correct?

I believe so. Hey, what is the name of the building you are taking the test at?

**CowPimp** · 06-01-2006, 09:17 PM

Originally Posted by Dale Mabry

I believe so. Hey, what is the name of the building you are taking the test at?

David Rittenhouse Labratory Lobby

**Dale Mabry** · 06-02-2006, 07:13 AM

That is near my office, nice.

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