Outside of the hip pain is rather common in kickers. While any kick can contribute to this pain, the mechanism of injury form front line kicks are most common. (Front Line Kicks are Front Kick, Axe Kick, Crescent Kicks, etc)
This is most applicable to kickers who throw the front line kicks “one the side of the body” or with a turn out of the supporting leg. Regular treatment, such as massage, pressure release, heat/cold and rest, provide only temporary relive.
The reason for this is because the cause of the pain in the opposite muscles and in the opposite leg. When a Front Line Kick is thrown and the muscles are not flexible enough, the hip will rise and pelvic will tilt to shorten the muscles from their origin and allow the insertion of the muscles to travel further. This pelvic hike or tilt causes two things to happen.
1. Contraction of the abductors. 2. Jamming of the greater Trochanter into the pelvic. Just one of those can cause pain and injury.
The way to solve this issue is to develop greater range of motion in the muscles that pull the kicking leg down. In case of the front line kicks, it’s the Lower Adductors, Hamstrings, and Lower Glutes. It also helps to strengthen the hip flexors to allow the kick to rise higher without laterally tilting the pelvic also helps.
Side Note: Throwing front kicks in front of the body without the supporting leg turnout, can eliminate the pain. However, part of the reach will be lost. At the same time, a lot more flexibility from the lateral hamstrings (biceps femoris) will be required. This outside part of the hamstrings is usually tighter than it’s inner part in most people.
AUTHOR: Paul Zaichik is the founder of the Elastic Steel method of Athletic conditioning. With an interest in Martial Arts from early childhood Paul during his Martial Art training realized that many advanced students could barely kick to the head level. He had begun to experiment in this area. As a result Paul transformed many Eastern European Stretching and Gymnastic techniques to meet the needs of the modern martial artists. More and more students were practicing Paul’s techniques, acquiring great strength and flexibility in return. As a certified Exercise and Nutrition instructor Paul has been able to develop over the years many effective techniques that became to be known as ElasticSteel.