Mile 11 – Butt Cramp Alert!
Hip Flexor or Gluts, that is the question. I posted my Disney 1/2 marathon race report. I had a serious butt cramp at mile 11 when ascending a hill. Well I thought it was a butt cramp until today.
The Story of the Hip Flexor Revelation ….there is always a story with me. 
I decided it was time to get back on the running goat trail. My goal for today was to do an easy run and incorporate the Jeff Galloway run/walk method. If you have been in the running community for any length of time, you probably know who this is. I think that would have been helpful during the marathon.
What happened was at mile 1, my gluts started seizing up just like in the race. This time I was much more focused on the pain. You know I was very distracted during the race. I noticed that it was originating more from the deep part of my hip flexor.
I guess you are wondering how the hell I know what a darn hip flexor is or maybe you want to know also what the heck it is. I got answers to both of those cause I am smart that way.
Magazine Love!
Let me just say I am a magazine junkie and one of my favorite magazines is Oxygen Women’s Fitness. They usually have a small article on body parts. Believe it or not, even in my old age I retain that information. It makes me sound smart when I can actually use the correct names of the anatomy.
That’s where the Hip Flexor is & my pain.
The hip flexor is not only a muscle, but a serious of muscle. As with all muscles they are connected in a way to help you lift your legs and bend. My self diagnostic tells me that this is the culprit of my pain and after some research I am sure that is what it is. You can look up how it looks on your own. I’m just keeping it simple here.
On my journey to heal myself I found some focused stretches to add to my daily wakeup, goodnight or before or after workout routine.
Hip Flexor Stretches….courtesy of yours truly.
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- Hip Flexor Stretch A Start
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- Hep Flexor Stretch B End
Start with one knee comfortably on something soft. I used my workout towel and my yoga mat. Your opposite knee should be in front of you at a right angle.
End with slowing pushing your body forward. You should feel the stretch. Remain their for 30 seconds.
Done!
Heres another Hip Flexor Stretch
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- Hip Flexor Stretch A Start
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- Hip Flexor Stretch B Start
I really like this one because I get to be lazy and lay down. :)
Lay on your back. I used my yoga mat. You can use a towel if you don’t have one or nothing at all. Your choice.
Start with your knees up and your feet flat on the ground. Arms down to your side.
Lift your buns up and squeeze those lovely gluts. Hold for 5 seconds.
Return to start to end. Do 30 reps per secession.
Done!
Links for your Hip Flexor edification….
I can do that. Here are some links for you if you like to do some additional reading.
Slide show: A guide to 10 basic stretches – MayoClinic.com
My disclaimer: I am no doctor, I don’t work in the medical field, I don’t hold any medical degrees, I don’t have any friends that work in the medical field, I am a fan of homeopathy, and I don’t like doctors (but they are necessary), I am just telling you “Life as I Live it” these tips work for me, you should try them, they just might work for you.
That’s it for today folks. That’s all there is. That’s all thats fit to print.
Your Hippy Lizzy
Such an appropriate name for me.
Hip Flexor Questions:
Did you already know where your Hip Flexor was?
Have you ever had an injury of this type?
)
I did know what the hip flexor was, mostly because I have had pain there in the past. Love that you shared some tips.
Hey Kia. I hope I can heal myself. Thanks for the comments.
Love the tips Liz. I get really tight hip flexors, so in some ways it’s nice to know I’m not alone!
You are very welcome. I also added some hip rotations with the other three stretches. That helped a ton.