Get Started Is Simple
One phone call it takes to schedule your appointment.

CALL US:

Or to ask questions and to see if our treatment approach is right for you, just send us a message below

© 2016 by White Bay P.T. Inc. Proudly created with Wix.com

Thanks for submitting!

BLOG

"Tons of Useful Information"


Introduction


Our 5th and last blog post on Hip Strengthening will be dedicated to the one the most powerful muscles groups in the lower limb: the Hip Adductors.



What is Hip Adduction?


Adduction is the movement of a limb toward the mid-line of the body. If we think of the hip then we’re looking at the pelvis and the femur moving toward each other.





In soccer think about a pass or kick with inside of your foot, Hip adduction happens when the kicking leg is off the ground and moving toward the pelvis. It can also happen with the foot on the ground and the pelvis moving toward the leg. ( think about the plant leg in the same kick).



Anatomy of Hip Adduction



The adductors is a group of 5 muscles:

  • the adductor longus,

  • adductor magnus,

  • adductor brevis,

  • Pectinus

  • Gracilis


Why having weak or tight Adductors can lead to serious problems for Soccer Players?


Lack of movement in adduction and / or weakness in these powerful muscle group have been associated with Low Back Pain, Groin Pain, Pulled Hamstrings to name a few.


There are many reason why Hip Adductors can be stiff , weak and tight. Sports that require repetitive sprinting, kicking or constant change of direction ( football, soccer , rugby , hockey ) load the adductors and can increase your risk of having a Adductor injury or Groin Pain.


When these muscles are weak or tight ( tightness is another sign for weakness), they will not have the proper length to allow the limb to properly access to the extremes of the movement causing tearing or pulling of this muscles.


Furthermore, the body will sense this inability of the adductors to function adequately and will compensate with another muscle group to allow us to keep doing those important movements we need to play soccer, overloading other joints or muscles like the hamstrings, gluteal muscles, hip flexors or lower abdominal muscles.



Adductors and Groin Pain


Tight hip adductors will overload the Groin area and may damage the surrounding soft tissues like the Inguinal canal, the abdominal wall and even the bone when they pull “too hard “ from its attachment and causing pain in the pubic area


Adductors are one of the main causes of Pain in people with Chronic Groin Pain. Groin Pain always goes with weakness in adduction and this is one of the movements , we as therapist, need to restore first in these cases. Research (Kristian Thorborg 2018) shows that from all the Groin injuries, the Adductor Group ( inner thigh muscles) accounts for 40 % of them.


The most common Injury to the Adductor Group is a muscle Strain of the Adductor Longus (aka Pulled Muscle)



The adductors is a group of 5 muscles: the adductor longus, adductor magnus, adductor brevis, Pectinus and Gracilis. 62 % of Adductor Tears occurs in the Adductor Longus, that thick vertical muscle in your inner thigh. If you want to Lean more about Adductor Strain, check out our Blog Post on this topic




How to improve Hip Adduction


By now you can see that having proper Hip Adduction ( mobility and strength) are super important components, so now I will share with you different exercises you can do to improve them.


Hip Adductor Mobility Work


In this first two Videos, I demonstrate how to increase hip range of motion


Knee to Chest mobility work



To improve hip flexion and gentle mobilize your groin area to reduce symptoms of pain and stiffness.


Setup

  • Begin lying on your back with your legs straight.

Movement

  • Using your hands, slowly pull one knee toward your chest until you feel a gentle stretch in your lower back.

Tip

  • Make sure to keep your back relaxed and flat on the ground during the stretch. Use this as part of your warm up or after games to maintain a healthy balance at the hip and play pain-free


Adductor Mobility Work


Hip Strengthening


Supine Hip Adduction - “Ball Squeeze “




Setup

  • Begin lying on your back with your legs bent, feet resting on the floor, and a soft ball positioned between your knees.

Movement

  • Engage your core musculature by Bracing with your abdominal muscles

  • Squeeze your knees together into the ball, then release and repeat.

Tip

  • Make sure to keep your back flat against the floor during the exercise.


Conclusion


  • Soccer players need strong but at the same time mobile Hips.

  • Today I showed you the importance of hip adduction for this sport.

  • You have now two mobility drills and 1 exercises to improve Hip Adduction.

  • You will feel stronger and quicker once you do these Drills



#Groinpain #HipPain #AdductorPain #AdductorStrain #PulledMuscle #Soccerinjuries #publagia #sportshernia #Soccergroinpain #soccerpubalgia #westonsoccer #westonhippain #hippainsucks #westonflorida #westonfloridaphysicaltherapy #daviefl #coopercityflorida #pembrokepinesfl #miramarflorida #weston #physicaltherapy #southwestranches #westonfitness #livinginweston


Are you having Hip or Groin pain while playing soccer ?

Do you want to find out what tissues or muscles can be causing your hip Pain ?




IF YOU ARE



OR READY TO START



GETTING BETTER



CLICK HERE










Introduction


We continue with our series on Hip Strengthening Exercises for Soccer Players and today we will focus on the hip internal rotators



What is Hip Internal Rotation?





Hip internal rotation is the twisting movement of your thigh inward from your hip joint.

In soccer, Hip internal roration is very important to

  • change of direction or when making a cut Hip Internal Rotation helps decelerate the body while also loading the hip allowing for a powerful re-acceleration.

  • When sprinting Hip Internal Rotation allows a soccer player to maximally extend their hip. You know from our previous blogs on this topic, how important Hip Extension is for playing soccer.

  • For rotational movements, Internal Rotation is crucial for optimizing force transfer from the upper body to the lower extremity.

  • In strength training, having and optimal Hip Internal Rotation allows the femoral head to remain centrated within the acetabulum allowing for a pure Squat pattern without compensations at the lumbar spine/knees/ankles.


Anatomy of hip Internal Rotation






As estrange as it could sound, we don't have any primary Hip Internal Rotation Muscles, yes, none. Other muscles from the hip which their primary functions is not Internal rotation will secondarily rotate the hip internally.


These muscles are:

  • the adductor longus, brevis, and magnus (your usual inner thigh muscles )

  • Pectineus muscle: The pectineus muscle is a flat, quadrangular muscle that lies at the top of your inner thigh, often referred to as your groin muscle. It's primarily responsible for hip flexion, but it also rotates your thigh and adducts, which means it pulls your legs together when the muscles contracts.


One of the main problems in soccer players, is lack of Hip Internal Rotation


For a healthy Hip, we need full Range Of Motion (ROM) in all the directions. We discuss in other blogs the problems associated with the lack of Hip Extension and for Hip Internal Rotation the situation is very similar


Lack of Hip Internal Rotation may lead to:

  • increased risk for adductor strain in professional soccer players

  • increased lower back pain in professional soccer players.

  • back and abdominal muscle injuries in soccer players.

  • increased risk of Hamstrings injuries.

  • increased risk of Groin Injuries

  • Labrum tear (inside the hip joint ) and Femoro-Acetabular Impingement.



We have the solution for those deficits of Internal Rotation...


Mobility drills and strengthening are a must for every joint but especially important for the hip. Restoring full ROM in between practices and games is mandatory is you want to stay pain-free.


Hip Internal Mobility in Supine


Setup

  • Begin lying on your back with your knees bent, feet flat on the floor, and legs wider than hip width apart.

Movement

  • Let your knees fall toward the same side, then repeat on the other side.

Tips

  • Make sure to keep both of your shoulders on the ground during the exercise and do not arch your back.

  • Keep your core active and the lower back in contact with the floor Push to the end actively. You can also help a little bit with your hands to reach a tiny bit further

  • As you repeat this you should feel that you can go further and further in both directions






Hip Internal Rotation Strengthening




Setup

  • Begin sitting upright with your feet flat on the floor , a soccer ball in between your thighs by the knee and a resistance loop wrapped around your ankles.

Movement

  • Brace your core muscles, Keeping your other foot anchored to the floor and rotate your lower leg outward, pulling against the resistance. Hold briefly, then return to the starting position and repeat.

Tip

  • Make sure to keep your knee bent at a 90 degree angle and do not lift your thigh from the chair during the exercise.



Conclusion


  • Hip Internal rotation exercises can offer many benefits from Hip and Pelvic stabilization necessary for sports to help prevent Groin and Hip Pain.

  • Exercises you can do to improve hip flexion strength include: mobility drills to increase range of motion in internal rotation and strengthening exercises of this movement

  • Soccer players need strong but at the same time very mobile Hips.

  • Today I showed you the importance of hip Internal Rotation for this sport.

  • You have now a couple of very good exercises to increase or maintain the strength of your rotator hip muscles.

  • You will feel stronger and quicker once you do these Drills



#Groinpain #HipPain #AdductorPain #AdductorStrain #PulledMuscle #Soccerinjuries #publagia #sportshernia #Soccergroinpain #soccerpubalgia #westonsoccer #westonhippain #hippainsucks #westonflorida #westonfloridaphysicaltherapy #daviefl #coopercityflorida #pembrokepinesfl #miramarflorida #weston #physicaltherapy #southwestranches #westonfitness #livinginweston


Are you having Hip or Groin pain while playing soccer ?

Do you want to find out what tissues or muscles can be causing your hip Pain ?




IF YOU ARE



OR READY TO START



GETTING BETTER



CLICK HERE










Introduction


We continue with our series on Hip Strengthening Exercises for Soccer Players and today we will focus on the anterior part of the hip, more specifically your hip flexors



What is Hip Flexion ?


Hip flexion is when the thigh moves up towards the chest using the hip joint as the center of movement.

In soccer, The hip flexors are very important engines for sprinting , kicking and change of directions


Anatomy of hip Flexion



The two most important Hip flexors: IlioPsoas and Rectus Femoris



The hip Flexor muscles include

  • Psoas major muscle: The psoas muscle is a deep muscle that connects your spine to your leg. In fact, it's the only muscle that does so. It runs from your lower back through your pelvis, passing to the front of your hip where it attaches to the top of your femur, which is your thigh bone.

  • Iliacus muscle: The iliacus is a flat, triangular muscle that lies deep within your pelvis. It attaches from your pelvis to your thigh bone (femur). Its primary action is to flex and rotate your thigh.

  • Rectus femoris muscle: This muscle is one of the four quadriceps muscles, attaching your pelvis to the patellar tendon of your knee. Squats and lunges exercise the rectus femoris.

  • Pectineus muscle: The pectineus muscle is a flat, quadrangular muscle that lies at the top of your inner thigh, often referred to as your groin muscle. It's primarily responsible for hip flexion, but it also rotates your thigh and adducts, which means it pulls your legs together when the muscles contract.

  • Sartorius muscle: The sartorius muscle is a long thin muscle that runs down the length of your thigh from your pelvis to your knee. It's the longest muscle in the human body and helps flex the knee and leg.




Why having tight hip flexors can lead to injuries


There are many reason why Hip flexors can be stiff , weak and tight:

  • Sitting all day at work or a sedentary lifestyle can lead to having weak and tight hip flexors as they are always in the shortened position.

  • Sports that require repetitive sprinting, kicking or constant change of direction ( football, soccer , rugby , hockey ) can also increase your risk of having a Hip flexor injury.

  • Muscle tightness has been associated with muscle injuries or postural imbalances that overload joints or tissues creating an injury



Hip Flexor Tightness and Hip Flexor Injuries


It easy to associate increased tightness in the hip flexors with Hip flexor injuries. When a muscle is tight it can easily get pulled with extreme movements like long kicks , sprinting or change of directions. Actually these are the most common reason for Hip flexor Strains where the muscle tears due to excessive pulling from it.



Hip Flexor Tightness and Low Back Pain



When IllioPsoas muscle is short in length, it "pulls" from the lumbar spine and pelvis creating a high arch in your lower back and an anterior tilt of the pelvis.

Hyperlordosis and tight Hip flexors puts a lot of strain in the lumbar vertebras that overtime leads to disc problems or degenerative changes.



Hip flexor tightness and Hip pain

Tight hip flexors can limit the amount of hip extension putting the hip joint in a disadvantageous position that will overload other hip muscle to compensate for the deficit. For example, lack of hip extension due to increased tightness in the hip flexors, will force the body to obtain hip extension from another muscle group. The most common compensation for this problem will be using more your Adductor Group increasing the risk for an Adductor Strain or Groin pain

Same concept, tight hip flexors leads to anterior pelvic tilt which increase the load on the opposite hamstrings to try to avoid the pelvis from excessive tilting leading to Hamstrings strains.



We have the solution for weak or tight Hip flexors


Research has shown (Int J Sports Phys Ther. 2014 Nov; 9(6): 785–797. ) that tightness is always associated with weakness: A tight muscle is a weak muscle that gets tight because it can not control or support the demands on it. The best example of this tightness / weakness relationship is the IllioPsoas muscle, always tight and always weak


So the best treatment for your tight hip flexors is no other than Hip flexor Mobility and Strengthening drills, with one caveat, strong and active core. Remember these muscles attach to the pelvis and lumbar spine so we need a strong core and a neutral lumbar spine to serve as fix end where the Psoas can pull the hip in flexion, increasing its efficiency.




Hip Flexors Exercises


Hip flexor Mobility in Half-Kneeling


For a detail explanation of this exercise See our previous Blog on Hip mobility workouts






Hip flexor Mobility in Standing


For a detail explanation of this exercise See our previous Blog on Hip mobility workouts



Hip flexor Strengthening at 90/90 with core Activation



Rationale: Create a contraction of the Abdominals and Hip Flexors synchronically which will make you more tolerable to Hip Flexor activation to promote healing with less pain.


Setup

  • Begin lying on your back with your knees bent and feet resting flat on the floor or on the Swiss Ball.

  • Tighten your abdominals and lift one leg up to a 90 degree angle, then lift your other leg to the same position and hold, keeping your abdominals tight. Then lower each foot in the same order to the Ball or the floor if you don’t have a Ball.


Hip flexor Isometric with Hand Resistance



Rationale: Increase the Strength of the hip Flexor


Setup

  • Begin lying on your back with your knees bent and feet resting on the floor.

  • Bend one leg up to a 90 degree angle and place your hand on your knee. Try to bend your leg toward your chest, but resist the movement with your hand.

  • Make sure to keep your trunk stiff and do not arch your low back during the exercise.



Conclusion


  • Hip Flexion exercises can offer many benefits from Hip and Pelvic stabilization necessary for sports to resolve or prevent Low back pain, Groin Pain

  • Exercises you can do to improve hip flexion strength include: mobility drills to increase length of muscle and Isometrics to restore strength

  • Soccer players need strong but at the same time very mobile Hips.

  • Today I showed you the importance of hip Flexion for this sport.

  • You have now a couple of very good exercises to increase or maintain the strength of your anterior hip muscles.

  • You will feel stronger and quicker once you do these Drills



#Groinpain #HipPain #AdductorPain #AdductorStrain #PulledMuscle #Soccerinjuries #publagia #sportshernia #Soccergroinpain #soccerpubalgia #westonsoccer #westonhippain #hippainsucks #westonflorida #westonfloridaphysicaltherapy #daviefl #coopercityflorida #pembrokepinesfl #miramarflorida #weston #physicaltherapy #southwestranches #westonfitness #livinginweston


Are you having Hip or Groin pain while playing soccer ?

Do you want to find out what tissues or muscles can be causing your hip Pain ?




IF YOU ARE



OR READY TO START



GETTING BETTER



CLICK HERE