Posts Tagged ‘Groin’

My Hips are Horrible

By Krystal Willis and Ross Ashcraft

Ever have problems with your hips? Do they ache?  Do you need to walk around after sitting for long periods of time? Is your low back consistently sore?  These pains can be cause by tight hip and gluteal muscles.  These muscles can causes shooting pain, numbness, sore hips, and even mask as sciatic syndrome.  Pain in this area can also be caused by arthritis.  If you suspect arthritis then consult your doctor.

Below are a few things that you can do to help relieve the pain and figure out what is causing it.  The first set of stretches will address the main muscle of discomfort in your hips.  The second set will make sure the muscle that support the hips don’t sneak in and ruin the good work accomplished in the first set.  I recommend you doing these stretches right before bed.

Technique:

Stretching the Gluts and Outer Thighs

When:  Before you go to bed

On the Floor:

a)  One leg in front of you bent at the knee and the other leg stretched straight out behind you.  b)  Bend over the leg that is in front of you. You may not be able to bend very far, but continue


OR Using your Bed: 
to bend until you can feel your hips loosen. c)  Hold for at least 30 seconds. d)  Briefly straighten back up. e)  Repeat.  Each time you do that you will be able to bend a little farther.

a)  Place one knee on the bed and the other leg extended behind you, stretching it until you feel your hip stretching. b)  Bend over the leg that is in front of you. You may not be able to bend very far, but continue to bend until you can feel your hips loosen. c)  Hold for at least 30 seconds. d)  Briefly straighten back up. e)  Repeat.  Each time you do that you will be able to bend a little farther.

Stretching the Groin and Inner Thighs

When:  before you go to bed

Sitting on the Floor:

a)  Sit on the floor with your legs bent and the soles of your feet touching. b)  Bring your legs as close to your body as you can. c)  Place your hands on your knees and press down.   d)  Hold for at least 30 seconds and allow those muscles to release. e)  If necessary you can do one leg at a time or both. Each time that you do this you will be able to push your legs down a little farther.

Once your hips have stretched you should feel a lot better. These stretches are easy to do and you can do pretty much anywhere.

Please attempt these stretches and let us know what you think.

 

 

References:

http://orthopedics.about.com

ladyzona.com

bryanking.net

myorthoteam.com

ross’sbrain.com

24

02 2012

The Notorious Sartorius

By Sharon Truelove

Have you experienced a tingling or burning sensation anywhere along  the inner thigh or groin?  The longest muscle in the body, Sartorius, may be the cause.  It is also known as “the tailor’s muscle” because tailors used to set cross-legged to do their work in the old days.  The muscle arrangement of Sartorius allows us to raise and turn the knee outward.

Movements that can cause problems with this muscle may be a sudden twisting of a planted foot, a twisting fall, maintaining a contorted position, holding the legs up while sitting or sleeping.  Common sporting activities such as skating, hockey, swimming, and soccer, commonly use forceful adduction of the hip and this can be a set up for trigger points in this muscle.

 Sartorius  originates at the hip bone (anterior superior iliac spine/ASIS), runs diagonally across the thigh to the inner side of the knee and attaches to the shin bone (tibia).  Trigger points in this muscle may be the culprit. Many times it causes problems on the inner side of the knee making one think they are having knee problems when in actuality they are having issues with trigger points in the Sartorius.

Technique:

A couple of different approaches to addressing pain in this area are, foam rolling and trigger point therapy.

Foam Rolling:

You can find foam rollers at most athletic stores if you wish to purchase one, or at your local gym if you are a member.

Support you weight on your elbows and knees.

Place the foam roller under your belly and in between your thighs with the edge of the roller in contact with your inner hip.

Using your elbows and straight leg, move your body slowly so that the foam roller moves along the inner thigh. It may be

 very tender, but with each pass of the foam roller, the tenderness should subside. Pressure can be increased if you feel you need more attention in specific areas.  Repeat on the other leg.

Trigger Point:

A trigger point will always refer pain or sensation to another location other than where you are pressing.

 Find the place of maximum tenderness.  This should be your trigger point.  When you located it, press down into the center of it and maintain the pressure for no less than one minute and no longer than 2 minutes or until you feel the tissue soften. Release the pressure gradually, and without moving your finger. Rest and then repeat this multiple times.

If you have trigger points in Sartorius, please try both foam rolling and trigger point therapy. If you are not plagued by this problem, it shouldn’t be hard to find someone who is.

Try this technique on yourself or on someone else and let us know your results via our blog.  Check their ROM motion before and after to see what change you have created.

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11 2011