Pain in hip when attempting splits

Discussion in 'Health and Fitness' started by Nihilistiskism, Sep 5, 2010.

  1. Nihilistiskism

    Nihilistiskism New Member

    I've recently begun to focus on increasing my flexibility so as to be capable of executing higher kicks, and have come across something of a problem.

    My front kick, i.e. prep for a downward-striking axe kick or a front stretch kick (knee straight) or even a simple front snap-kick can reach fairly high (about 6 feet) without too much effort involved in the execution of the kick. I am self-aware, however, of my propensity to thrust my hips upward and bowl my body inward in order to achieve this height, so I am not saying that I am particularly flexible in this capacity.

    My sideways-executed kicks, however (roundhouse, side-kick, side stretch-kick, or any crescent or circular-style kick originating from the side) fall at an embarrassingly low height (very often not much higher than my own waist, and even then I must be quite warmed up). It is because of this that I have been attempting to increase my range of motion in that area. I wish to execute side kicks and roundhouse kicks etc. at face-level, or around 6 feet.

    My specific problem is this: Whenever I attempt to do the splits I encounter what I suppose can best be described as a "pressing pain" in my hip. It is as if, at the joint, pressure is being put on my hip causing a very sharp pain. This pain is also noted whenever I chamber my leg for a side-execution kick. I can bring the chambered leg to about waist-level, but at or sometimes just slightly above waist-level the pressure pain flares up.

    This is becoming increasingly discouraging to me, because I know for a fact that I am not actually accomplishing anything by my splits exercises due to the fact that this pressure pain manifests BEFORE stretching sensations in the leg muscles. I never get to the point where I am stretching my leg muscles or groin area because the pressure pain in my hip interferes with my attempts to get that far in the stretching process.

    Does anyone here have any ideas as to what might be causing this type of pain, and, if so, any ideas on how to alleviate this pain? Perhaps I am simply not executing the stretch correctly, or I am kicking incorrectly? Please help me overcome this issue.

    Thanks for any input is very much appreciated.

    -nihil
     
  2. FATSAN

    FATSAN Valued Member

  3. Metal_Kitty

    Metal_Kitty Valued Member

    This article is great! Thanks for posting it!

    I also have been struggling with side splits.
     
  4. Dream_Catcher

    Dream_Catcher Valued Member

    I agree with FATSAN. I have the same problem and have read it usually affects people who start martial arts in adulthood rather than in childhood. From what I know, it is caused by the top of the femur bone jamming into the hip socket and can be corrected by the correct alignment of the hips, or tilting the hips forward. This seems to really help me. However I have also read the same problem is what causes pain during the side kick and to execute this kick higher you also need to push the pelvis forward when kicking. When stretching I can manouver my pelvis outward but I cannot seem to do this when doing a side kick. My instructor keeps pulling me up on turning my back when I'm doing a side kick instead of keeping my trunk inline but this is the only way my hips feel comfortable enough to execute the kick. Any tips on how to tilt the pelvis correctly for a side kick? It's starting to get me down as I have my 2nd dan grading soon and cannot do it with suc h abysmal side kicks.
     
  5. Van Zandt

    Van Zandt Mr. High Kick

    The pelvic alignment is the same for side kicks as it is for the side splits. The need to rotate the pelvis during movements when the leg raises to the side is a common one in athletes who did not start flexibility training until adulthood. If turning your back when doing the side kick facilitates greater height in your side kicks without causing you problems anywhere else, then keep doing this. Your instructor, if he/she has any knowledge of the correct principles of sports training, should know this.
     

Share This Page