Minimizing Hip and Groin Injuries

It goes without saying that the hip and pelvis region is one of the most complex of the entire body.  Largely due to its role in transferring loads from the lower body to the upper body and vice versa, how well our body actually transfers these loads will dictate how efficient our body will be.

As a result, the hip and pelvis must be a dynamically stable series of joints during sport and activity.

• An inability to stabilize the pelvis while performing dynamic lower body movements (i.e. performing lunges in the weight room or skating in hockey) may result in shear forces sustained by the spine, creating a compensatory pattern of inefficient/lack of gluteal activation, muscle spasm, and undue stress on the hip joints and muscles.

Therefore, to minimize the risks to specific muscles that cross this joint, we must maximize the integrity of the slings that cross it. Four theoretical myofascial slings are involved here, and they include:

• Posterior oblique sling – located across the back from gluteus maximus, through the thoracodorsal fascia, and up to the latissimus dorsi.
• Anterior oblique sling – in the front of the body from the external oblique, through the anterior abdominal fascia, to the contralateral internal oblique and the adductor musculature
• Longitudinal sling – from the peroneii/fibularis group in the lateral lower leg, up the biceps femoris, the sacroiliac ligaments, through the deep thoracodorsal fascia, and up the erector musculature
• Lateral sling – containing the PRIMARY frontal plane stabilizers for the hip joint – the gluteus medius, tensor fascia lata, and the lateral stabilizers of thoracopelvic region (i.e. quadratus lumborum)

Therefore, to assess and correct one’s risk for hip and groin injuries, it would be prudent to test the integrity of these slings and their myofascial components through such testing procedures as the BUNKIE TEST. Again, these slings are more theoretical or even conceptual for understanding purposes.
Regardless, one of the most important tenets in minimizing these injuries is the ability to CONTROL and STABILIZE this region while power is being generated. We want loads to be generated THROUGH THE JOINT and not to it!
Other considerations include ADDuctor to ABDuctor strength ratio, hip static and dynamic mobility, and joint centration.