Tight Lateral Hip Rotators
Following up from the last blog - foot flare - I want to go into more detail on the importance of preventing your external (lateral) hip rotators from becoming too tight. Hip rotators can easily become tightened, usually as a result of overuse or sitting too much throughout the day.
Lateral Hip Rotators in Order of Importance - Warren Hammer, author of Functional Soft-Tissue Examination and Treatment by Manual Methods.
- Gluteus maximus
- Quadratus femoris
- Oburator internus
- Gluteus medius and minimus (dorsal fibers)
- Iliopsoas
- Obturator externus
- All adductors except pectineus and gracillis
- Piriformis
- Sartorius
These actions will cause your leg to rotate laterally causing the foot to pronate, or roll inward, more than it should at foot contact. Although the external rotation is often small, it is enough to cause a problem during running or even walking. Overuse and asymmetries are the top factors leading up to an injury, there are approximately 1,500 steps in a mile, if there is a mechanical dysfunction, given enough time something is bound to breakdown…
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