Overly Anxious Adductors

The leg bone is connected to the knee bone; the knee bone is connected to the hip bone....but how? Some very important muscles that play a crucial role in holding the hip and thigh together is the adductor group. Its function is to bring the leg toward the mid line of the body as well as to help the hip flexors bring the knee up on the back side of the pedal stroke.

When the adductors are too tight they can cause muscle imbalance for the abductors (whose function is to bring the legs away from the mid line). This can be manifested in an iliotibial band (IT band) issue that shows itself by causing pain in the outer knee, where it attaches to the tibia. It can also cause weakness in the opposing muscle group, shorten range of motion and generally reduce muscle strength and performance in the region.

Source: en.wikipedia.org

 

 

Suggested stretches

Straddle sit - With knees and back straight, reach forward as far as you can. Hold 30-60 counts. If your knees bend or your back rounds, reset and repeat with proper form. Perform 3 times, twice a day.

Source: bodydoctor.com

Butterfly sit - With soles together and back straight, reach forward as far as you can. Do not slouch or round the back but keep your chin up and hinge from the hips. Hold 30-60 seconds. Repeat 3 times, twice daily.

  Source: fitness.com

Check back next week to see what to do about those pesky abductor issues that cause pain in the outer hip!




Sources: http://www.sportsinjurybulletin.com/archive/hip-muscle.html 
             http://www.livestrong.com/article/427387-stretching-exercises-for-the-adductor-magnus/

Stretch that Psoas!

As promised last week, today I will share a stretch with you for your psoas (hip flexors). Think of your hip as a hinge: you have a closed hinge when you are sitting, an open hinge when standing. When your hinge is closed, you are reinforcing the tightness in your hip. When the hip angle is open, your flexors are simply holding your pelvic girdle in place. What happens when you extend your hinge beyond it's normal 'open' position? It becomes more flexible, that's what!

Courtesy: WomensFitness.com

When looking at the top left photo, one can see that her right hip angle is open and left is closed. That is the starting point of this stretch. By shifting your weight forward and coming to the front of the right knee cap, you will instantly feel the flexors begin to stretch. Do not bounce or push down too hard as you could strain the soft tissue. The bottom left photo shows the hip hinge in an extended state; this is where stretching occurs. Simply let your body weight pull you down then hold for 30-60 seconds (5-8 deep breaths). Switch sides and repeat. Do this three times a day for optimal flexor flexibility.

Note the shoulder position (over the hips) and that the belly is pulled in. A neutral head position ensures that the spine stays elongated and that alignment is correct - the best formula for a stretch of any kind.

Improved hip flexor flexibility will mean less lower back tightness / pain, better posture and more power in the saddle. One would be, shall I say, 'out of balance', in more ways than one if he does not incorporate this into a daily routine of stretching!

Next week's tip will be about more imbalances in the pelvic region. Come back and see what to do about overly anxious adductors.

Until then, happy training and Merry Christmas!

Time to Get Hip!

Whether you like to dance, ride strong or just stand up tall your hip flexors are vital to your strength and posture. The 29 muscles that make up your all-powerful hip joint must be in perfect balance in strength AND flexibility for optimal results. How can you tell the status of your psoas? Try this simple test to see if your flexors are loosey goosey, really tight or just right. 

Credit: www.easyvigour.net.nz

Lie face down (prone position) on the floor. Keep your chest flat on the floor. Bend your left knee to 90 degrees and see if you can lift your quad off of the floor. If you can lift it an inch or two, your flexors are indeed flexible. If not, you can improve your range of motion by placing a small, rolled up towel underneath your quad and holding in that position for 30-60 seconds. Be sure to test and stretch both hips. (Note: the towel pictured above is not in this position so follow these directions, not the photo for the stretch).

Credit: exercisebiology.com

Your psoas is responsible for bringing your knee up toward your torso and if it is too tight, it will prevent the opposing muscles from being able to perform their best (hamstrings and glutes). When muscle strength and flexibility are out of balance in the hip region you can just imagine what problems it might pose to your body's performance! 

Tight hip flexors can lead to lower back pain, knee pain, abductor / adductor tightness (inner and outer thigh). Check back next week for cyclist-specific stretches for your hip flexors and other important players in your hip region.


Until then, stay hip!


Sources:  
http://www.stretchasia.com/lifestyle/Articles/cycling_imbalance.html
http://www.cycling-inform.com/cycling-health/476-how-tight-hip-flexors-affect-your-cycling-performance-

Know Your TVA

What is a two word name for a deep core muscle that sounds like it could be a dinosaur? 

The transverse abdominus (TVA), that's what! It is deep within your abdomen and acts as a ready-made girdle to support your trunk. The fibers of this important muscle run horizontally in the body, hence the name description 'transverse.' Simply put, the TVA connects to the diaphragm, the front of the hip bone, the bottom six ribs and connects in the middle to the rectus abdominus (the six or eight pack that we each have, but don't often bare). The TVA is critical for hip stabilization as well as spinal flexion. It also aids in the breathing process - all very important as we pedal our way along the road.

http://en.wikipedia.org/wiki/Transversus_abdominis_muscle

One of the easiest exercises for the TVA (the pelvic tilt) was shown in a last week's blog here by using a stability ball.  As shared before, this same exercise can be used in a chair or on a ball. Another variation for it is to lie on the floor in a supine position. The trick is to 'hollow out' by contracting the TVA which causes the pelvis to tip forward and the spine to flatten out against the floor. Exhale as you contract and hold until you are almost out of breath.As you inhale, release the TVA and your spine will return to its natural lumbar curve. Place your hands on your belly and feel it pull in. Practice doing this exercise until you are able to breathe in and out while not allowing your abdomen to inflate. When this becomes a habit you can focus on other mechanics of your ride.

  http://physioquestions.blogspot.com/2010/09/back-pain-part-ii-strengthening.html

Remember: While core stabilization is crucial to your riding, riding in and of itself is not sufficient exercise for your core stabilization. In order to impact your cycling optimally, you need to incorporate these suggestions so that your strength on the bike comes from the deepest internal muscles and transfer to pedal power.

Further reading: Below is a nice article that has more photos and tips for core strength, specific to cyclists.

http://www.topbike.com.au/pdfs/ba-janfeb06-emma-colson.pdf

Sources:  

http://www.webmd.com/fitness-exercise/core-stabilization-76#m

http://en.wikipedia.org/wiki/Transversus_abdominis_muscle

Personal Fitness Training: Theory & Practice, Mary Yoke, MS