Hip Flexors, the Pelvic Floor, and Running
The hip flexor muscles are one of the most addressed muscle groups in the human body when it comes to hip, low back, and pelvic pain. The reason for this is due to the position of these muscles in your trunk. The main hip flexor muscle, psoas, actually begins in your lower spine and ends on your femur (thigh bone). Another muscle in this group, iliacus, spans from the inside of your pelvis to the femur. These two muscles together are a team and make up the majority of the hip flexor muscle group. The job of the hip flexor muscles is to bring your femur towards your trunk.
In general, in order for muscles to work at their best, they have a resting amount of tension and length in order to produce the best force.
When sitting, the hip flexor muscles are in a shortened position. If you have a desk job, your muscles will start to adapt to this shortened position based on your posture and how long you are sitting. When shortened, the hip flexor muscles are at a disadvantage to work properly; they can also add tension on the lower back.
During exercise, the hip flexor muscles tend to take over for other muscles that are weak or tired in the hip joint to propel you forward. For runners, the hip flexors can get tight if they are weak or if they become tired from overwork.
Since the hip flexors are attached on the spine, pelvis, and cross the hip, the pelvic floor muscles tend to respond accordingly. If the hip flexors are tight then the pelvic floor will also get tight. This can then cause issues like urine leakage, pelvic pain, or constipation.
How can you get the hip flexors back to the proper length?
Stretch them, strengthen them, release them, or work supporting muscles.
Stretch
Strengthen
Release
Work support muscles:
Central Core = diaphragm, abdominal muscles, multifidus muscles, and pelvic floor muscles
Adductor muscles (inside thigh)
Gluteal muscles (buttock)
Deep hip muscles for rotation
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