Hip Joint

[kungfulish]

Anybody else have fatigue or pain in hip joint ball socket area? I just started working on kicks recently. I was leg kicking the heavy bag multiple times with right leg only when my ligament tendon area started to feel like it was getting fatigued. It didnt feel like the thigh muscle was getting tired though. I have no problems with speed or power though. Im just wondering if other people on here get fatigue-pain in the hip joint area too and what if anything you do about it.

 

[bdweezil6998]

I'm thinking you might not be warming up your hips enough before throwing kicks. I've felt similar things before in the past, so here's what I do now. I usually start with some light cardio to get the blood flowing...bike, eliptical, etc. Nothing too intense, don't want to break a sweat at this point. Then I move into some light shadowboxing throwing light knees. This starts to put some focus on the hips. But by not extending the leg into a kick, I'm not doing much to the hamstrings yet, just causing the hip joint to lubricate itself and warm up. Then I do a few sets of leg swings...once again to warm up the hip, but this time the legs are fully extended, bringing the hamstring into play. At this point, my hips and legs are pretty well warmed up and I can start working the bag. Since I've been doing this, I haven't had any hip issues.

 

[Evil Eye Gouger]

- Warm up properly before throwing any kicks
- Do some dynamic stretches for the legs and the hips
- Make sure you are using proper technique
- Start easy and build up over the course of a few weeks/months
- Warm down after kicking
- Do some stretches for the hips. If your hips hurt after kicking, then relaxed (NO PAIN) stretches
- Do PNF stretches on off-days to strengthen the connective tissue and improve flexibility
- Do some strength training, even if it's only plyometrics. Squats, deadlifts, pistols, lunges, exercises for the core