Top 5 Hip Flexors Exercises for SKATEBOARDERS!
ฝัง
- เผยแพร่เมื่อ 21 ก.ย. 2024
- What's good skate athletics fam! Long time no see. I hope this video adds a couple moves to your workout program! Let me know what you think!
Music Credit:
Vibes - Omka
Tunetank.com
References:
Lockie, Robert G. PhD. A 6-Week Base Strength Training Program for Sprint Acceleration Development and Foundation for Future Progression in Amateur Athletes. Strength and Conditioning Journal 40(1):p 2-12, February 2018. | DOI: 10.1519/SSC.0000000000000341
Nadler, Scott F. DO*; Malanga, Gerard A. MD*†; DePrince, Melissa MS*; Stitik, Todd P. MD*; Feinberg, Joseph H. MD*†‡. The Relationship Between Lower Extremity Injury, Low Back Pain, and Hip Muscle Strength in Male and Female Collegiate Athletes. Clinical Journal of Sport Medicine 10(2):p 89-97, April 2000.
Niemuth, Paul E. PT, DSc, OCS, SCS, ATC*†; Johnson, Robert J. MD‡§∥; Myers, Marcella J. PhD¶; Thieman, Thomas J. PhD#. Hip Muscle Weakness and Overuse Injuries in Recreational Runners. Clinical Journal of Sport Medicine 15(1):p 14-21, January 2005.
Rowe J, Shafer L, Kelley K, West N, Dunning T, Smith R, Mattson DJ. Hip strength and knee pain in females. N Am J Sports Phys Ther. 2007 Aug;2(3):164-9. PMID: 21522212; PMCID: PMC2953297.
Thorborg, K., Bandholm, T., Zebis, M. et al. Large strengthening effect of a hip-flexor training programme: a randomized controlled trial. Knee Surg Sports Traumatol Arthrosc 24, 2346-2352 (2016). doi.org/10.100...
Tyler TF, Nicholas SJ, Mullaney MJ, McHugh MP. The role of hip muscle function in the treatment of patellofemoral pain syndrome. Am J Sports Med. 2006 Apr;34(4):630-6. doi: 10.1177/0363546505281808. Epub 2005 Dec 19. PMID: 16365375.
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
Hope to see you get more subs in the near future. Super helpful tips here
Thank you for watching and the kinds words! 👊
Been dealing with hip pain on my right kicking leg for 4 months now.
Everytime I kickflip, ollie high or anything basically that involves knee to chest I get a pinching pain.
I always skate to 60-70% of my capabilities since I feel week and hesitant in almost everything but transition skating.
Is it okay to do iso hip flexor holds multiple times a day?
Sorry to hear. Yes, totally cool to do the iso hold everyday.
3 tips:
- try the banded “hip capsule” distraction.
- work on hip flexion and hip external rotation strength.
- try the couch stretch with psoas reach.
Hip impingement pain can have a variety of causes. It can be a flexibility/mobility issue, hip stability/strength issue, or mechanical. Let me know what helps and we can continue from there 👊
@@SkateAthleticsI am pretty sure it is just overuse and weakness. I think it’s stability/strength issue I got going on. My external rotation is really good, but my internal is reaaally bad. I stopped doing the couch stretch, because I heard that if you have a hip flexor issue it’s not wise to stretch it.
When I sit down in a deep squat I notice my right side is not aligning with my left.
I think I have weak overall hip stability, adductors and hip flexors. 😅
But I’ll try the capsule thing!
@SuperstituM fair. I will say, the “stop stretching your hip flexors” is a little overhyped. Don’t only stretch, but it’s not going to be a bad thing. Keep working on your deep squat holds, incorporate some split squats or sl squats to really work on the mechanics of the squat. And try the hip airplane, side plank clam shells, sl bridges, hip CARs. These all should help.
Great video, great advice! Thank you!
Thank you for watching! 👊
Holy shit just been doing some of these exercises and I am done! Do you have any knowledge about hyper mobility? Currently learning about complications for people with hyper mobility, one of which is weak/tight hip flexors. I’m feeling it right now! 😅
Hahah appreciate you trying them out! Yeah man, strengthen the muscles that surround your joints to help improve stability and range of motion 👊 keep at it!
@@SkateAthletics thanks bro! And thanks for the content!
i started skating about a month ago after like 12 years off (im 30 now). my hip flexor on my back leg gets super irritated after skating. day after it almost feels like im getting an impingement in the front of my hip or something. i lift regularly including back squat and deadlift and dont have any of this pain during those exercises. i also snowboard and dont have this problem there. clearly its from the popping motion from ollies and other tricks so im curious if its a strength issue of the different hip flexor muscles. going to implement some direct hip flexor work in my training and report back here in a month or so. (hopefully i remember lol)
Could be a variety of different things,
I’d ask how is your single leg squat? For example, do you lack hip external/internal rotation ROM and/or rotational strength?
Isolated glute work, banded hip internal rotations, banded joint distractions, etc… may free up some space in the joint/provide some support when jumping off the back leg.
How is your ankle mobility? A Lack of dorsiflexion will force your hip into that “impingement zone” when Ollieing/doing any trick.
Front Foot Elevated Split squats, reverse step ups, loaded dorsiflexion mobility are all good for that!
Try to incorporate these while doing the hip flexor exercises! I think the hip rotational strength and mobility exercises will help loads.
Market towards surfers too
Appreciate the idea! Will try soon!
Bulgarian split squat jump is a great way to hurt yourself even further.
I disagree. It’s definitely an advanced exercise, but plenty of athletes can handle it. Context dependent like everything.
Yea if that’s the first exercise you tackle when still in rehab. Unilateral exercises are the best exercises to equal out imbalances, which are useful for skaters that tend to favor skating on one side.
How often would you recommend doing these? Maybe 3x per week?
Yup perfect!
What about hip flexor pain AND patella pain simultaneously 😢
Uh oh! Haha we need to get you in the gym!
Too much equipment there are so many great bodyweight hip flexor exercises that are just as good
👍 totally disagree brother.
@@SkateAthletics There are of course multiple ways to get to a place but there are thousands of years of martial arts history that have developed explosive power without tools. I think the western physio is too obsessed with the muscle itself over training the pathways. Some of the most explosive and best skaters ever look like little toothpicks they just understand how to relax the nervous system and leverage timing and nuance. Your channel is great but I would at least consider throwing in some variations without additional tools.
I appreciate your perspective, thanks for sharing.
I think yall both are right and it’s just different toolboxes, body weight stuff has helped with my past injuries and are super convenient, but weighted/cable stuff has helped me more conditioned for harder sessions
Of course both can create positive adaptations. However, in terms of improving rate of force development, peak power, strength, etc. the two are non comparable. Tons of scientific articles to support this.
Both have a time and place. But there is no arguing which is better for creating power adaptations.