Hip Flexors / Groin

[Derek Simonds]

Ever since I have started O/Lifting consistently my hip flexors and groin have been sore. Not painful just constantly sore. I asked my wife for a hip flexor massage and she explained some basic functional anatomy to me and now I realize that the deep 6 in the descriptor really means that they are deep in the muscle tissue.

Does anybody have any stretches or techniques that have helped them in the past? I already do samson stretches on a very regular basis and with BJJ we work through plenty of other stretches.

[Mike ODonnell]

Originally Posted by Derek Simonds

Ever since I have started O/Lifting consistently my hip flexors and groin have been sore. Not painful just constantly sore. I asked my wife for a hip flexor massage and she explained some basic functional anatomy to me and now I realize that the deep 6 in the descriptor really means that they are deep in the muscle tissue.

Does anybody have any stretches or techniques that have helped them in the past? I already do samson stretches on a very regular basis and with BJJ we work through plenty of other stretches.

I had terrible hip flexor issues for a while from years of ice hockey, I found the lunge/sampson stretch to work. Also just recovery techniques like ZMA and lower back stretching on the floor (as it all has to do with the pelvis). Hamstring stretching might help as well.

Other than that sounds like tendonitis, so fish oil and ice baths can help if that is the underlying cause.

[Scotty Hagnas]

I've found the foam roll, or even better, the lacrosse ball to work wonders here. Work the glute medius, as well. This has worked well for me, and several clients. Once the tissue quality has improved, then the stretching will be more effective.

[Garrett Smith]

Do PNF stretching, and definitely squeeze your glute hard while doing it.

Try other variations of the Samson stretch--don't worry about the arms, and with or without your knee in contact with the floor (more passive versus more active positioning).

Fully extend the hips (squeeze those cheeks!) at the top of any squat/DL/box jump and other similar movements.

[William Hunter]

If all the various soft tissue measures continue to fall short, I have found a lot of facet joint dysfunction at the T12-L1 area on my chronic hip flexor patients.