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Large strengthening effect of a hip-flexor training programme: a randomized controlled trial.

Kristian Thorborg1,2, Thomas Bandholm3,4, Mette Zebis5

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Summary

A 6-week hip-flexor training program using elastic bands significantly increased hip-flexion strength by 17%. This simple exercise approach shows promise for preventing and treating hip flexor injuries.

Keywords:
Elastic bandsIliopsoasRandomized controlled trialRectus femorisStrengthening

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Area of Science:

  • Exercise Physiology
  • Sports Medicine
  • Rehabilitation Science

Background:

  • Hip flexor muscle strength is crucial for athletic performance and daily activities.
  • Injuries to hip flexors, such as rectus femoris strains and iliopsoas-related pain, are common.
  • Effective and accessible training methods are needed for hip flexor strengthening and injury management.

Purpose of the Study:

  • To evaluate the impact of a 6-week hip-flexor training program utilizing elastic bands on hip-flexion strength.
  • To compare the strength gains in a training group versus a control group.

Main Methods:

  • A randomized controlled trial involving 33 healthy adults (45% female, mean age 24).
  • Participants were assigned to either a hip-flexor strength training group or a control group.
  • The training group performed elastic band exercises for 10 minutes, three times weekly for 6 weeks, progressing from 15 to 8 repetition maximum (RM).
  • Isometric hip-flexion strength was measured by a blinded assessor.

Main Results:

  • The strength training group demonstrated a significant 17% increase in isometric hip-flexion strength (p < 0.001).
  • A significant difference in strength change was observed between the trained leg of the training group and the non-trained leg of the control group (mean change 0.34 Nm/kg, p < 0.001).

Conclusions:

  • A brief, 6-week hip-flexor strength training program using elastic bands can substantially improve hip-flexor muscle strength.
  • This accessible exercise regimen is a promising intervention for preventing and treating acute and chronic hip flexor injuries.
  • Potential applications include managing rectus femoris injuries and iliopsoas-related pain and impingement.