I get really sore hip flexors when swimming distance, more so kicking. If I do kick sets in the pool the pain will start as well. Any one else? Or know what I am doing wrong? things to work on?
Broadly, hip flexors link core muscles with the big leg muscles. So if you get sore there, I figure they are being asked to do too much work because of a weakness in core strength. I used to get sore hip flexors, mainly when running, but also from swimming. The solution that worked for me is a bit boring…core exercises preferably pilates where you very specifically work the inner abdominals…combined with a conscientious stretching routine (static lunge position).
I still get sore flexors sometimes after a long swim. I have wondered whether I’m over-rotating, or more accurately rotating too much torso compared to legs so that the hip flexors in the middle cop it. Not sure about that.
Google some pilates and stretching exercises and do them religiously for 12 weeks.
google “myrtle routine”. Very good program for improving flexibility in hip flexors. Might help.
Keep kicking/swimming until they don’t? Unless it’s debilitating, more swimming is probably the best recourse.
Mine do the same thing, especially now that I’ve been really trying to improve my position in the water. It’s seems it’s never a rate limiter (other muscled give up long before my hip flexors do), so I don’t worry about it. They’ve been adapting–it’s amazing what training will do if you just let it take its course.
Do you sit at your job? If so, try to do some hip flexor stretching at your desk. Culprit could also be psoas. It’s a similar stretch. You might also try massaging the area. Do a YouTube search. Some good vids there.
I get really sore hip flexors when swimming distance, more so kicking. If I do kick sets in the pool the pain will start as well. Any one else? Or know what I am doing wrong? things to work on?
Sore hip flexors while kicking/swimming is a sign that you are kicking from the right area…kick from the hip flexors, not the knee. They may be extra sore from hard/lots of cycling…some easy kicking in the warm up may help to loosen them up before the main set.
Great thread! I have the same problem. I was not really kicking at all and am trying to kick just a little more. I am trying to kick from my hips and it is killing me! I do sit at a desk all day and did find that stretching my hips and psoas at work does help. I also moved my mid week swim so that it is not the morning after our more aggressive weekday ride. That helped also. I think I will try the Myrtle Routine to see if that helps too…it should help my running. Hip fatigue is my big problem with longer runs.
Thanks for all the advice to everyone. I do most of my swimming in the AM 5:30’ish so I don’t think its from sitting in a chair all day although I do sleep in the fetal position if I’m being 100% honest. I really only get sore on long swims or if I am just kicking/kicking hard. If I let up and kick with the stroke or kick every pull (examples) nothing but kicking at effort it shows up in mins even if I am doing kick board sets.
I emailed some swim coaches there thoughts on this and I will post replies