Discussion: Hip Flexors & sore back

I am returning to orienteering after 6 yrs on the sidelines and am quickly realising again how many different muscles are involved in running quickly over any terrain.. Yesterday I did a medium length event (7km) and ended up with a very sore lower back. My personal trainer was doing some core work with me this morning and I was struggling even though my stomach wasn't hurting like it usually would. He told me that the pain in my groin and lower back is because my hip flexors are extremely tight (and weak). I have a machine at the gym that I can use to help strengthen them but I am hoping someone here has had similar problems with hip flexors and might have some training exercises or stretches they recommend..
Assistance greatly appreciated ;-) Luke

yeah i suffer from both. just google hip flexor stretch and you'll get a good menu ...

I've never had a problem with hip flexors not being strong enough (hockey and speedskating in my younger days took care of that). However, I certainly have experienced them cramping up. What works for me is to find the knot in the muscle (not hard, just poke at it until you feel the spot that generates the pain), and then press on it with the thumb really hard for about 10 seconds (while stationary). Follow this by a couple minutes of easy jogging and repeat as necessary. Usually, it settles down after a few tries. Of course, if the cramping is due to other factors, like electrolyte loss, then you have to take care of the root cause.

I never thought I had weak hip flexors until I recently joined a drills class aimed at improving stability, balance and posture while running.

The drills we do which work the flexors (and Jeez do you feel it after a few minutes!) are very easy and really work them hard.

Stand up straight and tall, chest out, shoulders back. Lift the right leg up so the hip is at 90 degrees, knee also bent at 90. Lift your foot up so your heel is the lowest point. Arms should be held in a sprint position (right elbow right back, the left hand up in front of the left shoulder). Hold this pose for 90 - 120 seconds. It'll start to burn in the front of the right hip, and you'll also feel it in the left hamstrings. Then swap legs (and arms).

Do a set of medium high knee drills. Moving slowly forward, run with fast steps, lifting the knees up to 90degrees, using your arms to help with the momentum. Do this for about a minute.

In a space of about 50-100m, skip hard and fast, lifting the leading leg up high to 90degrees, again using your arms for power.

These seem to do the trick for me.

I have the same problem with back pain caused by tight hip flexors. the connection is unintuitive, but it's basically that taking long strides with tight hip flexors forces pelvic rotation (instead of hip rotation) and that arches your back too much.

liggo's suggested search shows various kneeling-type stretches I have found to work pretty well. You'll want to be stretched out before you do much faster running, though you may be able to run slower or in terrain (shorter strides) without pain. You'll also want to work on strengthening your transverse abdominal muscle (pilates calls this the "powerhouse"), it really helps.

Big thanks to you all.. I have found that if I do appropriate stretches in my leg and groin that my back pain quite literally instantly vanishes.. Unfortunately due to a sprained ankle can't do any drills yet but I will definitely get into them as soon as I have recovered..