my kinda coach has me statring with 100 kicking so far only doing 50 front and 50 on my back but 3 days later mymuscles on the outside of each hip hurt like hell. are there muscles there that i have never used and any other excercises to stretch them out thanks ken
Parents
Former Member
If it's on the side of your hips it's probably your IT band, not your hip flexors. As with sore muscles - gentle stretching when warm will always help.
For the IT band: while standing, put your left foot behind your right foot, supporting your weight on your right foot. Bend your left foot at the ankle so that if you were supporting weight with your left foot, you would be standing on the outside of your foot/ankle. Now stand up tall, stretching your arms above your head, then lean over sideways to your right to form a "C" shape. This will stretch your IT band and your side abdominal muscles.
Another static stretch for hamstrings and IT band is the "soccer stretch" - cross your legs while standing, then bend to touch your toes.
Also try dynamic stretching after warm up - face the wall (on deck) and place your hands on it, leaning slightly forward. Swing one leg sideways in front of you - keep your foot perpendicular to the wall. think of easy, smooth motion, and try to get your foot as high as you can on each direction of the swing.
Hope this makes sense!
If it's on the side of your hips it's probably your IT band, not your hip flexors. As with sore muscles - gentle stretching when warm will always help.
For the IT band: while standing, put your left foot behind your right foot, supporting your weight on your right foot. Bend your left foot at the ankle so that if you were supporting weight with your left foot, you would be standing on the outside of your foot/ankle. Now stand up tall, stretching your arms above your head, then lean over sideways to your right to form a "C" shape. This will stretch your IT band and your side abdominal muscles.
Another static stretch for hamstrings and IT band is the "soccer stretch" - cross your legs while standing, then bend to touch your toes.
Also try dynamic stretching after warm up - face the wall (on deck) and place your hands on it, leaning slightly forward. Swing one leg sideways in front of you - keep your foot perpendicular to the wall. think of easy, smooth motion, and try to get your foot as high as you can on each direction of the swing.
Hope this makes sense!
