Regardless of whether you are glued to a desk, register daily kilometers on the street or have only been a little stiff lately, the tightness of the lower body is a common complaint – and one that can lead to major problems if you remain deactivated.
So we called a professional to understand what is behind this gnawing tension and how to fix it. From causes and prevention peaks to red flags that signal that it is time to see a professional, is everything you need to know about the tightness of the lower body.
Meet the expert: Wimpie van der Meijden is a physiotherapist and founder of the Athletic Recovery Center in Cape Town.
What causes a lower body?
The density of the lower body is often multifactorial, explains Wimpie van der Meijden, a physiotherapist and founder of the Athletic Recovery Center in Cape Town. Studies have shown that inactivity and repeated tribe have contributed to the fact that the muscle ratio has contributed, he says. The frequent causes of the narrowing of the little things include:
- Sedentary lifestyle: Sitting for longer can shorten the muscles (especially hip flexors and knee tendons) and lead to imbalances.
- Increased weights of muscles and overuse: Repeated activities or poor movement patterns can lead to certain muscles overactive and tight.
- Bad attitude: A false orientation in daily activities or movement can skewer the muscles.
- Inadequate warming up or recovery: If you heat up in intensive activities without proper preparation or afterwards, you can contribute to this.
- Previous injuries: Scar tissue or changed biomechanics After an injury, the muscles can predict to remain firm.
Read more: “I am a yoga teacher and make these 8 trains to open my hips and loosen tight muscles of the lower body.”
Who is the susceptible to the tight body?
In addition to the vulnerabilities for potentially problematic lower bodies:
- Sitting people: Office workers or people who are sitting for a long time
- Athlete: In particular, those who train intensely without balanced flexibility, strength work and poor recovery – especially runners.
- People with previous injuries: “A prehistory of injuries in the lower body can predispose someone for chronic stockings and compensatory movement patterns,” informs van der Meijden.
- Older adults: “Aging muscles lose elasticity and without regular movement, narrowing of the mobility can make mobility problems worse,” says van der Meijden.
How to prevent the narrow -body tightness
“Studies consistently show that a balanced routine, which combines a dynamic and static stretch, maintains muscle length and reduces the risk of a close,” notes van der Meijden.
- Regular physical activity: Participate in both aerobic and strength exercises.
- Include dynamic stretch: Use dynamic warm-up and mobility exercises before training to prepare the muscles.
- Consistent stretching or mobility routines: This includes static, dynamic and isometric stretch as well as mobility exercises or flows according to activity.
- Strength training: Address the muscles with targeted exercises.
- Attitude: Keep a good attitude all day.
- Frequent movements breaks: Particularly important if you have a desk job (try these ordinary exercises).
Read more: idea about your desk? These movements sort their shoulders stat
When do I have to consult a specialist?
If one of these red flags occurs, it is advisable to consult a physiotherapist for a thorough assessment and personalized instructions, advises van der Meijden:
- Persistent or deteriorating pain: Especially when it limits daily activities.
- Swelling, bruising or sharp pain: These could indicate a more serious injury.
- Deafness or tingling: Can suggest a nerve involvement.
- Loss of mobility or muscle weakness: If routes or movements are significantly limited.
- No improvement in self -care: If regular stretching and self -management do not help over time.
Frequent injuries to the hip and lower body
Frequent injuries include:
- Muscle strains: Thighs, quadriceps or groin trunks.
- Tendinopathies: Over -claimed injuries that affect tendons.
- Hiplabral tears: Can occur from repeating movements or trauma.
- Iliotibial band syndrome: Often in runners.
- Pain in the lower back: Often related to tight hip flexors or weak buttocks due to muscles.
Read more: The 14 yoga routes daily if you want to become more flexible
How to prevent trendy and lower bodily harm
Use the correct warm-ups, keep the muscle balance through stretching and strengthening and ensure the correct technology during activities and increasingly increase the training stress over time.
How to treat hip and lower body injuries
The initial management often requires a thorough assessment of a clinic that would advise the way in relation to management and training pollution, followed by physiotherapy intervention and rehabilitation.
Studies support that early interventions and tailor -made rehabilitation programs can help prevent chronic problems and improve the recovery results.
