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  1. #1
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    Nov 2009
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    Hip Flexor stretch that doesn't impact the knee?

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    Talk to me, IS there such a thing? I know lots of hip flexor stretches, but they ALL require quite a lot out of the knee. Thanks!

  2. #2
    Join Date
    Sep 2007
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    Uncanny Valley
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    Quote Originally Posted by Catrin View Post
    Talk to me, IS there such a thing? I know lots of hip flexor stretches, but they ALL require quite a lot out of the knee. Thanks!
    I have a video that goes through a whole sun salutation with ankles crossed. Really good and interesting. I don't know the sequence by heart, but I can find it for you if you want - but I can say that upward facing dog with ankles crossed gives me BIG psoas stretch. Still might be too much lateral strain on your knee? but at least it doesn't need knee flexion.

    There's that one where you lie on a table and let one leg hang off, too. (I just don't have any place I can do that one.) If it's not too much to let gravity flex your knee somewhat.
    Speed comes from what you put behind you. - Judi Ketteler

  3. #3
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    I had the lateral release so probably don't need lateral knee strain yet. I like the idea of hanging my leg off the side of the bed, that should be ok, thanks! I'm just noticing very tight flexor when I take my tiny walks outside...

  4. #4
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    Then if you can get down onto your belly, you can fold and roll up a yoga blanket or beach towel into a cylindrical bolster just wide enough to fit inside your hipbones, and do self-myofascial release of the iliacus and somewhat the psoas.

    A table, picnic table without attached benches, bay window or kitchen counter is taller and more stable than a bed, to do the leg-hanging stretch. I've never been able to do that stretch off a bed, because the mattress compresses asymmetrically and I just roll off the side. A platform futon, with sides on the frame, might give enough support, but those aren't usually tall enough to get much hip extension.
    Last edited by OakLeaf; 08-19-2015 at 03:57 AM.
    Speed comes from what you put behind you. - Judi Ketteler

  5. #5
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    Nov 2009
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    Quote Originally Posted by OakLeaf View Post
    Then if you can get down onto your belly, you can fold and roll up a yoga blanket or beach towel into a cylindrical bolster just wide enough to fit inside your hipbones, and do self-myofascial release of the iliacus and somewhat the psoas.
    I will try that on my bed, if I can keep from twisting my knee then it should help. I wish I knew how long it will be before I can crawl around on the floor! Not only for stretches but also to block a couple completed warm wool knitted things

  6. #6
    Join Date
    Jun 2010
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    6,476
    Are you weight-bearing on your repaired leg? Can you stand on that repaired leg while leaning against a wall?

    Also, can you bend your repaired knee while standing on your good leg? As in, cup your outside hand under the thigh of the leg that had surgery, and let it gently bend while standing on the non-surgery side? Maybe while leaning against a wall?

    If you can, you may be able to lean against a wall, gently cup either leg above the knee, and lift up through the 'standing' or weight bearing hip. That should gently stretch the flexors on the weight-bearing side. You can also ease the 'working' or non-bearing hip while doing this (maybe after you are more stable), but you would feel it first in the front hip-flexor of the weight-bearing side.

    Not sure if that is clear. The idea is to pull up through your spine while pushing down through the legs, providing alignment to the body, and a good stretch through the hinge section of the hips while stretching up and pushing down ( or stretching down) at the same time. So, you lift up out of your hip while grounding yourself with the earth.

    You could also do this lying down on your back, the straighter leg is the one where the hip is stretched. Only a very slight bend in the opposite knee would be required to relieve the straight legged side. Actually, lying down would probably be the way to start at this point.
    So long as the wheels are still turning, life is good.

    Battswebb

    Pinarello Quattro~CAADX~ Zurich Lemond
    Specialized Romin Saddles

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  7. #7
    Join Date
    Jun 2010
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    And while we are at it (I'm working backwards here, bear with me), you could lay on your bed with both legs straight, and lift up through each hip joint separately so that you feel a gentle stretch in the front of your hip going back and forth just as described above, but with minimal pressure.

    I can't even begin to imagine whether that is clear... but it reminds me of the motion of the hips at the beginning of a yoga class where you get into downward facing dog and pedal the feet to get warmed up. So the legs could bend a little, too.
    So long as the wheels are still turning, life is good.

    Battswebb

    Pinarello Quattro~CAADX~ Zurich Lemond
    Specialized Romin Saddles

    Surly Krampus!

  8. #8
    Join Date
    Nov 2009
    Location
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    Thanks for the tips! I checked with my PT and, for now, the safest approach is to hang my leg off the bed, hopefully can be more aggressive soon!

 

 

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