Femoral head articulates with the acetabulum to form a multi-directional ball-and-socket joint.
ZONE 3 · REGION 03Hip &
Hip &
Hip Flexor
Hip ialah ball-and-socket joint yang perlu mobility dan capacity untuk walking, sitting, squatting, stepping dan lifting. Anterior hip tightness tidak semestinya bermaksud hip flexor perlu diregang atau ditekan.
REGIONAL OUTCOMESUnderstand hip joint & key musclesAssess multi-directional movementRelate findings to real tasksProgress mobility & strength safely
HIP JOINTFLEX · EXTEND · ROTATE · LOAD
A mobile joint built to accept substantial load.
Muscles including iliopsoas and rectus femoris contribute to hip flexion, but anterior symptoms do not automatically identify them as the cause.
Gluteal and related muscles contribute to propulsion, standing, stairs and single-leg control.
Contribute to multi-planar control and force production across many tasks.
The hip moves in multiple planes.
Sitting, rising, walking, running and stepping.
Side movement and control of limb position.
Internal/external rotation contributes to turning and positioning.
Squat, step, carry, lift and single-leg tasks challenge hip capacity.
“TIGHT HIP FLEXOR” IS A FINDING TO EXPLORE
Rasa ketat di depan hip boleh dipengaruhi oleh position, load, sensitivity atau task demand. Assess movement and function before automatically prescribing stretching.
Start with the function that is limited.
INTERVIEWonset · trauma · groin/leg symptoms · load · function
→ACTIVE ROMflex · extend · rotate · abduct
→TASKsit-stand · squat · step · walk
→COMPARErange · control · symptom
→SCREENsafe to progress?
OBJECTIVE LANGUAGE
“Hip flexor pendek dan tarik pelvis.”
Better: “Right hip extension during walking/step task is less comfortable and tolerated than left; screening is clear.”
Example objective: improve comfortable hip movement for stepping.
Comfortable hip/trunk movement and supported position.
Explore relevant hip range without forcing end-range discomfort.
Use only when findings and objective support it; anterior hip contact requires professional boundaries and appropriate consent.
Progress hip force and control toward squat, step, carry, walk or sport demand.
MOBILITY→CONTROL→STRENGTH→STEP / SQUAT→FUNCTION
Repeat the original hip-related task.
Range, quality, confidence, load tolerance and symptom response.
Better, same or worse? Choose the next progression from function.
Only the movement that addresses the finding.
Clear load/reps appropriate to current capacity.
Link exercise to walking, stairs, squat or relevant goal.
Change the plan if symptoms become significant or unusual.
Seek appropriate assessment for significant trauma, suspected fracture/dislocation, inability to bear weight, severe or rapidly worsening unexplained hip/groin pain, marked swelling, fever/systemic illness, concerning abdominal/pelvic symptoms, progressive weakness/sensory change, vascular changes or other emergency-pattern presentation. Do not use aggressive deep anterior-hip pressure as a default technique.
Client reports gradual anterior hip tightness during long strides and stairs. No trauma or concerning features. Step-up is comfortable at low height but becomes limited at greater hip demand.
Pelvis & Hip is now integrated.
Pelvis/SI load transfer → Gluteal capacity → Hip mobility and strength. Student can now connect spine, pelvis and lower-limb function without relying on alignment-based diagnoses.
Continue to Zone 4 — Lower Body →