Tight muscle hip pain,lower back pain hip internal rotation test,tight hips in pregnancy test - How to DIY

admin | Hips And Lower Back Pain | 30.11.2014
The Handy Plan Weight Loss ClubOver 10 years' experience and research in wegiht loss, distilled into The Handy Plan from Hoyles Fitness.Handy Plan LecturesArticles specifically for people losing weight with The Handy Plan. At some point in our lives, most of us suffer from some sort of tightness in our muscles that manifests itself as joint pain.
In lots cases muscle tightness and joint injury is merely a symptom of our lifestyle Рnot enough movement, repetition of particularly damaging movements, poor posture, unsuitable working environment etc, but there are ways you can correct these.
There are a number of reasons why our mobility reduces over time, some of which are easily rectifiable. This article will identify a few of the more common areas of muscle tightness and joint injury, the pain it can cause and how you can rectify the problem.
Disclaimer: I am not a qualified physiotherapist, so this advice is not meant to be diagnostic or clinical. Here is a list of common areas of muscle tightness, the injuries they produce and what to do about them.
Anyone who has ever cycled or ran for a length of time and has suffered lower back pain as a result could benefit from a hip flexor stretch.
To stretch the hip flexors, assume a kneeling lunge position and lean forward until you feel a stretch from the hip down towards the knee, as shown is this picture of me whilst on a 165 mile training ride in 2010! These muscles can tighten for a whole host of reasons – sitting too much, over-use through cycling or running, not rehabilitating an old injury properly and often, simply a lack of sufficient stretching activity. To stretch the hamstrings, merely bending at the waist and keeping your leg straight will do the job. The iliotibial band is also known as the ITB – a band of connective tissue running down the lateral side of the leg. The way to remove this pain is to use a foam roller or vibration plate on the area as often as possible – this will have the effect of lengthening the ITB, reducing the tension and removing the pain at the knee. Personally I found stretches next to useless for dealing with ITB pain and massage, foam rolling and vibrogym massage to be excellent at curing the problem.
One of the saddest things I see in the gym is scores of young guys training their beach muscles in the hope of impressing the girls.
These factors combined result in a muscle imbalance around the shoulder that can cause muscle tightness and joint injury – in particular with the shoulder and upper back. Now before we go any further, some people wrongly identify this as a rotator cuff tear – leave that to the diagnostic skills of a qualified physiotherapist or clinician.
Combine this stretch with exercises to target the upper back and rear deltoids (back of the shoulders) and see if your pain eases. So there are a few of the more common complaints I see in the gym that can be dealt with quite easily, just by adjusting your programming and training smarter. There are lots of foam rollers on the market, but this is the one I use and have found it to be ideal….
When it comes to muscle recovery and injury prevention, stretching is a very useful and worthwhile tool.
Train the body in balance – make sure that you include push exercises, pull exercises, hip dominant, knee dominant, rotational and gait exercises. If you are suffering from any pain, take a look at what you do and see if these strategies will help. Acute pain might be mild and last just a moment, or it might be severe and last for weeks or months.


You’re probably hanging in there and reading through all this in the hope that as a reward at the end there will be gold and that all your hip flexor problems will vanish in thin air.
I finally leave you with a bit I was reading this afternoon in Joe Pilates’ book Return to Life through Contrology. By this I don’t mean anything as serious as arthritis for example, more a restriction in our range of movement or an acute pain upon movement. Spending a few minutes each week to improve our mobility will pay dividends – it will reduce injury risk, improve joint health, improve movement and improve exercise technique. Our working positions, our sleeping positions, our habits etc can all be adjusted to protect and promote mobility. These are merely strategies you may wish to try before seeing a qualified physiotherapist, to see if your problem is something simple and easy to correct. These muscles help the leg to flex at the hip (the clue is in their title), bringing the knee towards the torso. A tight hip flexor acts on the pelvis by tipping it forwards which can result in lower back pain. Again, these muscles are attached directly to the pelvis and can cause chronic pain when tight.
This has a shortening affect on the tissue and the resulting tension pulls on the attachment site at the knee. Having suffered with ITB pain myself, I used this method once and have not suffered since, and I had it in 2009!
Set after set of bench presses, bicep curls and shoulder presses, all in the hope of building a bigger chest, shoulders and arms.
Before you explore any medical route, try a few stretches and exercises to see if your problem is something less serious. If it doesn’t ease after two weeks, your best bet would be to see a physiotherapist for a more in-depth assessment. In time I will write a post on it myself and add my own videos, but effective foam rolling will help you avoid most of the muscle-related joint pain discussed here.
Avoid too much running and cycling, but if you must do these activities, stretch thoroughly afterwards. I want to stress this point as far too often I come across people who wrongly assume the more pain you feel during and after your workout, the better it is. If you want to be able to walk when you are 50, think a little more deeply about your training. It may be something really simple that is causing you pain! Muscle tightness and joint injury go hand in hand Рlook at your routine, in particular with regards to balance and stretching and reap the fitness and injury prevention benefits.
In most cases, acute pain does not last longer than six months, and it disappears when the underlying cause of pain has been treated or has healed. It’s not entirely that black and white, but because of where it is they attach -and the direction of their fibres- , they execute their jobs in movement. Before I give you your gold, there’s something you should always remember, and master.
It made me smile (mainly because it sounds so incredibly bossy) but of course he’s so right in that only with continuous and regular practice we get the result we want. This article will address muscle tightness and joint Injury, prevention and cure, providing you with a few simple examples and cures.


Typically, people who sit at a desk or drive for long periods of time keep their hip flexors in a contracted position for a long time which can lead to a tightening and shortening of the muscle.
The action of the hamstrings are to allow the leg to flex (bend) at the knee, bringing the heel towards the bum. This will cause a pain in side of the knee after a few minutes of exercise and will not go away. The problem here is that they are doing lots of pushing and not much pulling – this strengthens and tightens the pectoral muscle group of the chest, and the neglect of the back leaves it weak and loose.
My general rule in teaching is to bore you as little as possible with anatomical terms, because ultimately you come to Pilates to move, not to learn the latin names of each body part. There are pretty much 4 muscles that we consider to be our hip flexors: Rectus Femoris (part of the quadriceps), Tensor Fasciae Latae, Psoas and Iliacus. So Rectus Femoris and Tensor Fasciae Latae flexing the hip bringing the thigh bone to the torso, and the other two, Psoas and Iliacus mainly work to stabilise the lumber spine (Psoas is attached to the 5 lumbar vertebrae).
Natural joint and soft tissue degradation means that joints are really susceptible to premature ageing unless properly cared for. In order to keep it at bay, you will need to perform regular stretching of the hip flexors (assuming the pain is merely down to tight hip flexors).
If you only suffer from the side-knee pain when exercising and not during everyday movement, there is a very good chance it is ITB related.
That said, it is worth getting a little up, close and personal to a particular area to dissect the components of a movement (pattern).
Practice your exercises diligently with the fixed and unalterable determination that you will permit nothing else to sway you from keeping faith with yourself. Especially if you feel you get stuck with the same issue and feel you can’t get passed it. As the title of this post suggests, we often talk about tightness in the hip flexors, and before I go on I think it’s important to remember that whenever a weak muscle is forced to work beyond its capacity, it will tighten and, therefore, be more subject to stress and strain. Can you truly lift your back (no, not your shoulders, your lower back!), draw your abdominals reeeeally in and up and all that with your head still lifted tall and proud, not slumping into your upper back because there are parts there that can easily do the bending you attempt? Whether that means your legs lift up when you do the Roll Up, sitting up for Spine Stretch is torture, and let’s not even mention Teaser!
And are you then able to come up again, not by pushing your hip bones forward but again lifting in, up and over to come up?
With that in mind, consider that your Rectus Femoris is the only quadricep that crosses both the knee and the hip joint. It not only strengthens your abdominals, but also your possibly weak hip flexors and back muscles. If you feel your lower back doesn’t bend, than practicing these smaller roll backs whilst really keeping the energy up (literally) is really going to make the difference and start to also throw some increased flexibility into the mix.



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