Hip Mobility and Flexibility for Track and Field
This academic article, published in the journal Advances in Physical Education, examines the importance of hip mobility and flexibility for track and field athletes. The authors argue that restricted hip range of motion can lead to muscle imbalances and injuries, highlighting the prevalence of injuries in non-contact sports. The article then presents a program of nine mobility exercises and six flexibility exercises, with accompanying images, intended to improve hip range of motion and athletic performance.
Key Messages from the Study
The Difference between Mobility and Flexibility
Flexibility refers to the capacity of a muscle to lengthen.
Mobility is defined as the ability of a joint to move through its full ROM without pain or restriction.
While both are important, mobility training focuses on improving the overall function of the joint, while flexibility training targets the muscles' ability to stretch.
Impact of Restricted Hip ROM on Athletic Performance
Restricted hip range of motion (ROM) can lead to muscle imbalances, causing some muscles to overwork and others to weaken. This imbalance can result in knee and hip pain as the hip flexors and quadriceps compensate for weaker muscles.
Limited hip extension can also impact an athlete's ability to generate power, potentially due to reduced gluteus maximus activation. Tight hip flexors can shorten stride length in sprinting, reduce total power output at takeoff in the jumps, and affect stability and power generation during strength exercises like back squats.
Connection between Restricted Hip ROM and Injuries
Research suggests a correlation between restricted hip ROM and low back pain. Individuals with low back pain tend to have limited hip extension, leading to compensatory movements in the spine that can cause pain and injury.
Restricted hip ROM has also been linked to conditions like osteoarthritis, groin pain, and hip labral tears.
Practical Applications for Athletics Coaches
Implementing a regular hip mobility and flexibility program can significantly improve athletes' performance and reduce their risk of injury.
The study provides a comprehensive set of 15 exercises targeting different aspects of hip mobility and flexibility.
Coaches can incorporate these exercises into warm-up routines, cool-down stretches, or dedicated training sessions.
The recommended regime is to perform the exercises at least 3 times a week, with a minimum of 24 hours rest between sessions.
Each exercise should be performed for 5 sets of 15 seconds to allow for muscle adaptation and relaxation.
Expected Outcomes Based on Study
After 6 weeks of consistent implementation, athletes can expect to see significant improvements in their hip ROM.
This improved mobility can lead to longer strides, increased power output, and enhanced overall athletic performance.
Reduced muscle imbalances will allow athletes to use the correct muscles for specific movements, reducing the risk of overuse injuries.
By prioritising hip flexibility and mobility training, athletics coaches can help their athletes reach their full potential while promoting long-term musculoskeletal health.