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MYTH vs FACT

#1 Back Pain is Usually Caused by Tight Hamstring

MYTH
In most programs treating back pain, there is usually hamstring stretching involved.  
And this isn't necessarily a bad thing, or something that isn't going to help (to be honest, most people need to be put on a stretching program because they are not doing anything at home - and yes, this applies to athletic people too). But, hamstring "tightness" is not usually the cause of the back pain. It is usually a symptom or consequence of it.

Oftentimes, the hamstrings have to work double for other muscles that have not turned on to do their job (glutes and abs, anyone?). And these poor hamstrings have been doing this repetitively for a long time. So it is no wonder they are tight and sore. And now they are also possibly part of the problem (because they will continue to get tighter and tighter the more they work, meaning they will also keep pulling on the pelvis that they attach too and leading to additional dysfunction and back issues in the future).

Just like the myth that an inability to touch your toes comes only from tight hamstrings. Yes, this is the case for some people. But for others, it can be something called a "motor control" issue, which means they have lost the pattern for how to do this (yes, you can forget how to properly touch your toes; actually, a lot of people have). Essentially, the core isn't working or turning on when bending forward and the hamstrings have to "pump the brakes" to control the descent, thereby giving the feeling of tight hamstrings.  

In the case of a motor control issue, you can stretch your hamstrings day and night and you will still be no closer to touching your toes than when you started. Well, you may get a schmidge closer, but you will still not see the progress you were looking for. Because you are not addressing the problem, you are addressing a symptom of the problem.

The moral of the story is, if you have back pain (whether you just pulled something or you have chronic issues), see someone who can properly diagnose why this happened and help you correct what is actually going on rather than putting a band-aid on an issue that will continue to flare-up, no matter how flexible your legs are.

If you have any questions regarding this or your own back pain, contact today at betterfittherapyaz@gmail.com

#2 Lack of hip rotation is because your hip flexors are tight

MYTH
Having trouble getting leg waves for choreography or even getting your hips to rotate around enough for certain tricks? Or maybe you just "feel tight".
A lot of times people think this is due to a mobility restriction and will waste time stretching areas that are not as involved (i.e. the hip flexors vs. gluteals, etc. for rotational movements).  

Quick Seated Measurement of Hip Mobility:
While in sitting (and without lifting your leg up or marching - i.e. no using those hip flexors to cheat!), keep your knee bent, and twist your leg in as much as you can without marching or rolling your butt cheeks off of the table (for internal rotation). You are looking for 40-45 degrees of rotation.  
For External Rotation, you should be able to slide your heel up to your mid-shin without the same compensations (no hip marching or twisting buttocks off of the table). You are also looking for 40-45 degrees of rotation here.  

Here is the catch. If you cannot get full range of motion in either direction, to make sure it is truly a mobility issue, have another person, (preferably your amazing Physical Therapist) passively move your leg through the same movements.
If your therapist can move your leg through the full ROM without a compensation, it is NOT a mobility issue, but something called a motor control issue. This means you have the range of motion to perform an activity, but have lost the pattern for what to do (whether through injury, a compensation for something else, etc.; basically your hips needs to be reeducated for how to control the range of motion they have).
The best analogy for this idea is that if you cannot open a door, is it because the hinges needs to be given WD40 (loosened up or mobility work), or is it because you forgot how to use the handle (motor control).

If your therapist cannot move your leg through the full amount of rotation, then there is a hip mobility restriction and now it is time to address this, usually by stretching and performing release to the gluteal area, not the hip flexors (sometimes joint mobilization and even manual therapy by your therapist is needed).
The hip flexors are involved in the fact that they like to help and take over a lot, especially when the glutes are both tight and weak.

Which is why those Sunday BumDay things are SO important to keep your glutes strong, but mobile.

Look for more Hip Mobility antics this week! And message today if you would like an assessment of your Hip Mobility.

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