Knee and anterior hip ache are amongst the most typical accidents and sensitivities for runners, and ultra-trail runners, specifically. The calls for of ultramarathon distances and extreme vertical features and losses can put extraordinary pressure, not simply on the joints of the knee and hip, but additionally on the encompassing gentle tissues — each to energy the legs up the mountainous climbs, but additionally to cushion the touchdown as we descend again down.
Thus, it’s vital that runners have methods to enhance and keep each knee and hip joint vary of movement, in addition to mobility and extensibility of the gentle tissues of the hip flexors and quadriceps.
However what if the standard stretches exacerbate our ache, or trigger completely different pains? That is the problem when addressing quadriceps and hip flexor stretching — and the motivation for me to create a brand new technique to mobilize these key areas with maximal efficiency and minimal unwanted effects.
A gaggle of runners descending exterior Durango, Colorado. The literal ups and downs of ultra-trail operating can add plenty of put on and tear to hip and knee joints and surrounding tissue. Photograph: iRunFar/Eszter Horanyi
Why Ought to We Stretch the Quadriceps and Hip Flexors?
Quadriceps and hip flexor stretching is beneficial to deal with the next aches, pains, and wishes:
Hip flexor tightness and hip ache — Hip ache and stiffness of all types is usually as a result of poor vary of movement of the myofascial buildings of the anterior leg, pelvis, and even stomach.
Low again ache — The identical holds true for lumbar backbone ache. Stiffness within the anterior tissues could cause compressive stiffness and ache within the low again.
Knee ache — Tissue stiffness within the anterior thigh and above can each compress the knee in addition to contribute to painful torsions and shearing forces.
Iliotibial (IT) band ache — IT band ache, even when centered on the lateral knee, typically has its origins above within the hip, pelvis, and stomach.
Restorative mobility — Even with out overt ache, most of us sit rather more than nature meant. This requires having methods to revive full hip flexor — and purposeful hip extension — mobility.
The Challenges of Stretching the Hip Flexors and Quadriceps Muscular tissues
Stretching the quads and hip flexors could seem easy, nevertheless it’s not with out its challenges. When contemplating any medical intervention, even in sports activities medication, we should pay attention to unwanted effects and contraindications — particular instances for which an intervention might impart an impact which will hurt a shopper greater than it helps.
Such is the case when attempting to deal with knee and anterior hip ache. Fairly often, when attempting to deal with the tissues concerned, standard stretching methods can both immediately irritate the delicate space, or trigger painful unwanted effects in different elements of the physique.
The usual standing heel-to-buttocks quad stretch or the kneeling sofa stretch every have their limitations and disadvantages. They embody:
Compression on a Delicate Knee
Many athletes with knee ache have important quadriceps and hip flexor stiffness. But, to kneel on their knee — as indicated in the usual kneeling sofa stretch demonstrated beneath — places the complete physique weight immediately on the knee joint. For most individuals, that is too painful and dangers exacerbating the very situation we’re attempting to heal.
The usual kneeling sofa stretch for the quadriceps and hip flexors. Photograph: iRunFar/Meghan Hicks
Lumbar Backbone Compression
Runners with knee or hip ache typically even have low again sensitivity. Stretching both the quadriceps or hip flexors typically inadvertently locations the lumbar backbone in extreme, compressive extension, as demonstrated within the photograph beneath. This may trigger or worsen low again ache and isn’t a worthwhile commerce.
The usual standing quadriceps and hip flexor stretch with an excessive amount of low again extension. Photograph: iRunFar/Meghan Hicks
Inadequate or Incomplete Stretch Impact
Totally addressing pressure in both the knee or hip typically requires a multi-joint, whole-body technique. Fascial tensions larger up within the hip — and even the pelvis and stomach — might contribute to range-of-motion loss far beneath on the knee. Typical quadriceps and hip flexor stretches typically fail to encapsulate all of the related pressure within the system.
Introducing Joe’s Sofa Stretch for the Quadriceps and Hip Flexors
I used to be first uncovered to this method from my mentors, Gregg and Vicky Johnson, who use an identical approach for holistic restoration of anterior hip, pelvis, and thigh tissue mobility. I’ve tailored it to anchor the foot in opposition to an object, on this case a sofa, although a wall can also be efficient.
The best way to Carry out
To carry out:
- Lie parallel to a sofa, with the stretch leg up. Make sure the decrease leg is flexed to no less than 60 levels, placing the knee virtually to waist stage.
- Flex the higher, stretch knee and anchor the toes in opposition to the sofa.
To intensify the stretch:
- Cinch the decrease leg as excessive as you’ll be able to towards your chest.
- For IT band stretch impact, actively adduct the thigh downward towards the ground.
- For trunk and stomach impact, stretch the highest arm upward, and/or carry out small ahead and again rotations with the shoulders and trunk.
Prescription
Joe’s Sofa Stretch is simplest after performing some gentle tissue mobilization. This would possibly embody:
It is a terrific and moderately simple extended maintain stretch. Strive holding for 30 to 90 seconds or longer, a number of occasions a aspect. Carry out one to a few occasions per day for restorative stretching, and three to seven days per week for range-of-motion upkeep.
Good luck!
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