Hip Mobility and Flexibility for Track and Field Athletes

Abstract

Introduction: The objective of this paper is to demonstrate techniques on how to improve hip flexibility and mobility, especially for track and field athletes. It also seeks to explain the underlying importance of hip flexibility and mobility. When athlete's hips are stiff and inflexible, muscle imbalance may occur and increase the risk of injury. Muscle imbalance in the hip often causes knee and hip pain, due to the hip flexors and quadriceps overworking in order to compensate for weaker muscles. The hip mobility and flexibility exercises illustrated here are designed to significantly improve the range of motion (ROM) of the hips. Enhanced ROM can improve motor performance, skill execution, and even prevent injury. Excellent hip extension improves the ability to assist the hip in developing power. Methods: 9 Hip Mobility and 6 Hip Flexibility exercises are described in this paper. The exercises are to be performed 3× per week with at least 24 hours break in-between to achieve optimum results. Conclusion: This paper sought to outline the importance of hip mobility and flexibility, in particular for non-contact-sport athletes (such as those in track and field), and their effects on athletic performance and injury prevention. After proximately 6 weeks, the ROM of the hip will be expected to improve significantly.

Enhancement of Hip Joint Flexibility using Flexor and Unilateral Exercises

“…The hip is a critical component of human motion and is essential for a variety of movements, from the simple act of walking to the complex choreography and it plays an important role in facilitating movement which allows performers to move with grace, power, and agility (Segal, 2022;MSc, 2023;TeachMeAnatomy;. However, insufficient hip joint flexibility can result in pain, stiffness, and restricted mobility, which can affect performance (Tilinger et al, 2021;Teichmann, 2021). This is often due to the sedentary lifestyle, lack of stretching and exercise, as well as poor posture (Ryu & Kim, 2020).…”

Differences in postoperative satisfaction between orthopedic and cosmetic patients

“…Individuals may have varying reactions to surgeries perceived as strictly cosmetic compared to those impacting mobility like orthopedic surgeries. Mobility is defined as a joints ability to move without any pain or strain (3). Often when surgery is considered, it is typically associated with the operation, and the recovery of the patient may be overlooked (4).…”

Perubahan Kelenturan Sebelum, Setelah Pemanasan Dan Setelah Melakukan Latihan Beban Sirkuit

“…Hal ini dibuktikan dengan hasil penelitian yang menyatakan bahwa kelenturan pinggang berkontribusi terhadap bantingan kayang dalam gulat (Adhitiya.B et al, 2021), pada cabang olahraga beladiri, senam dan menarik diperlukan status yang sangat baik khsusunya pada bagian pinggang (Dominik et al, 2020) berkorelasi terhadap service dalam sepak takraw (Rosti et al, 2020), drible dalam bola basket (Mori Saputra & Putra, 2021), kemampuan melompat (Konrad, Reiner, et al, 2021). Kelenturan sangat penting dalam olahrga atletik, setelah 6 minggu melakukan latihan dengan cara menggerakkan artikulasio coxea dengan 9 cara dan 6 cara untuk latihan kelenturan 3 kali dalam seminggu dapat menngkatkan ruang gerak sendi signigikan (Teichmann et al, 2021). Penelitian ini sangat jelas mengetengahkan fungsi kelenturan terhadap capaian dalam beberapa kecabangan olahraga.…”