Why hips get tight and how to regain hip extension?

Hip extension is an extremely important function that we, as humans, need in our daily lives.

Due to the movement pattern of walking, our body—specifically the hip—is constantly moving through extension.

If we want to move without pain and maintain long-term musculoskeletal health, we must ensure that our hip moves correctly through full extension.

When the hip, for any reason, cannot properly extend, another part of the body will compensate. At that point, we start to observe patterns such as:

• exaggerated lumbar curvature,

• knees collapsing inward,

• “cowboy knees,” also known as varus alignment, or

• feet turning outward.

These compensatory strategies not only affect the efficiency of our movement but can also lead to long-term issues such as back, knee, or foot pain.

In a conversation from two years ago, Michael Mullin and I discussed why differences can occur between left and right hip extension.
In the 30-minute video below, Michael explains more about the causes of these imbalances, offers practical tips for improving hip symmetry,
and shares how to effectively prevent the development of compensatory movement patterns.

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Until next time, Domen

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Izteg kolka je ena izredno pomembna lastnost, ki jo kot ljudje v vsakodnevnem življenju potrebujemo. Zaradi gibalnega vzorca hoje se naše telo – natančneje kolk – konstantno premika skozi izteg.

Če želimo, da se premikamo brez bolečin in dolgoročno ohranjamo dobro zdravje mišično-skeletnega sistema, moramo zagotoviti, da naš kolk pravilno prehaja skozi popoln izteg.

Kadar kolk iz kakršnegakoli razloga ne zmore prehajati v izteg, bo ta izteg nadomestil drug del telesa. Takrat opazimo strategije, kot so:

• poudarjena ledvena krivina,

• uhajanje kolen navznoter,

• “kavbojska kolena” oziroma tako imenovani varus ali

• uhajanje stopala navzven.

Te kompenzacijske strategije ne vplivajo samo na učinkovitost našega gibanja, temveč lahko dolgoročno povzročijo številne težave, kot so bolečine v križu, kolenih in stopalih.

V pogovoru izpred dveh let sva z Michael Mullinom govorila, zakaj lahko prihaja do razlik med levim in desnim iztegom kolka. V spodnjem 30-minutnem posnetku ti Michael razloži več o razlogih za nastanek teh razlik, praktične nasvete za izboljšanje simetrije kolkov