Hip- Anterior/Front
This region consists of the hip flexors (iliopsoas and illiacus), the rectus femoris (part of the quad muscles), sartorious, and pectineus.
How To Use This Site:
Below are the 5 parts of the self treatment system including self muscle massage, mobilization techniques, stretching, kinesiology taping and strengthening. Before you get to those, here are some posts to help you put all of the pieces together.
Part One - how to determine which massage, mobilization and stretching techniques you should use.
- Muscle Sprains/Strains
- Tendon Injuries (specific guidance for tendon injuries in the lower body here)
- Muscle Spasms, Knots, Trigger Points
- Overuse Injuries (specific guidance for overuse injuries in the lower body here including normal range of motion + muscle pairs)
Part Two- adding kinesiology taping to your self treatment program. Advice for each of the four injury types listed above.
Self Treatment System
Part 1. Self Muscle Massage.
1) Blog post with anatomy review, video and picture demonstration of self muscle release techniques for the front of the hip using a foam roller and tennis ball. Click here.
Part 2. Mobilizations
1) Blog post on joint mobilization for the front of the hip. Click here.
2) Blog post on tennis ball/active mobilization for hip flexors/psoas. Click here.
3) Blog post on mobilization of the adductor muscles up near their insertion at the groin + lateral hip joint mobilization using a resistance band. Click here.
Part 3. Stretching
1) Blog post on beginner, intermediate and advanced stretches for the front of the hip. Click here.
2) Hip flexor/quadricep stretch (pictures). Click here. (this is part of a post on Runners Knee)
3) Hip flexor/quadricep stretch (video). Click here. (this is part of a post on IT Band Syndrome)
Part 4. Kinesiology Taping
1) Blog post on a taping application to decrease pain/promote recovery following a hip flexor strain. click here.
Part 5. Strengthening. Coming soon.
Specific Injuries
No information available for this region. Yet.
