Body Map: Hip- Anterior/Front
This region consists of the hip flexors (iliopsoas and illiacus), the rectus femoris (part of the quad muscles), sartorious, and pectineus. In this section you will find our available treatment plans as well as the different self treatment techniques on this site.
Injury Treatment Plans for this area:
(* note. each treatment plan includes a free downloadable PDF. Here's a post on how to use them.)
1) Hip flexor strain/sprain. Click here.
This is part of our "Injury of the Week" blog series. Each post will talk about what the injury is and how it can happen. It will then take you through all five steps of the ATA self treatment system including self massage, mobilizations, kinesiology taping, stretching and strengthening.
Individual Parts of Self Treatment System:
Part 1. Self Muscle Massage.
- Blog post with anatomy review, video and picture demonstration of self muscle release techniques for the front of the hip using a foam roller and tennis ball. Click here.
Part 2. Mobilizations
- Blog post on joint mobilization for the front of the hip. Click here.
- Blog post on tennis ball/active mobilization for hip flexors/psoas. Click here.
- Blog post on mobilization of the adductor muscles up near their insertion at the groin + lateral hip joint mobilization using a resistance band. Click here.
Part 3. Stretching
- Blog post on beginner, intermediate and advanced stretches for the front of the hip. Click here.
- Hip flexor/quadricep stretch (pictures). Click here. (this is part of a post on Runners Knee)
- Hip flexor/quadricep stretch (video). Click here. (this is part of a post on IT Band Syndrome)
Part 4. Kinesiology Taping
Blog post on a taping application to decrease pain/promote recovery following a hip flexor strain. click here.
Part 5. Strengthening
Right now our strength advice is specific to our "injury of the week" blog series (see top of this page for injuries affecting this area). However, all of our strenghtening videos can be found on our youtube channel (link at top of website).