Wager Mage
Wager Mage
Photo: Andrea Piacquadio
The most common reason for straddles and middle splits to feel like a literal pain in the but, sometimes described as a “pinching” sensation, is due to improper alignment that causes the top of your thigh bone to crunch into your hip bones.
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Read More »First a quick review of what the bones of our hip joint actually look like (because this is important): Our “hip joint” is a ball-and-socket joint that connects our pelvis (hip bones) to our femur (thigh bone) The head (ball) of the femur nestles into the acetabulum (socket) of the hip bone and is held in place by several crisscrossing ligaments (not shown) There’s a big club-y protrusion, the greater trochanter, that sticks out of the top of the thigh bone and serves as the attachment site for several muscles There are also obviously a bunch of ligaments and muscles involved as well, but for the purposes of this post we’re just going to focus on the bones and avoiding bone-crunching-into-bone situations. Bone Crunching Example: Standing Hip Abduction (Lifting a Leg Out to the Side) Let’s take a look at a simpler movement first to better understand the boney structures involved in hip movement: lifting a leg out to the side. If, starting from standing, you try to lift one leg directly out to the side while keeping your thigh and knee facing forwards, odds are you can’t lift it very high without tilting your hips. You’ll quickly run into a point where the big club end of your thigh bone (the greater trochanter of the femur) bonks into the outside of the hip bone socket and you literally can’t move the leg without tilting your hips to the side. However if you rotate your thigh and knee to face the ceiling, this sends the big club end of the top of your thigh bone backwards where there’s more space so it doesn’t smash into your hip bone. That’s why you can lift your leg higher when your thigh bone is facing the ceiling! Moral of the story: we need to rotate the thigh to allow for the most space in our hip joint to let us lift our leg higher to the side.
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