Mobility Deficits of UFC fighters: Part 4 – Hip
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The violent nature of MMA it is not surprising that @ufc fighters would have multiple chronic injuries, inadequate joint health and suboptimal mobility.
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@ufcpi started to perform orthopedic assessments on fighters and discovered a few areas of common mobility deficits among UFC athletes when compared to non-combat elite athletes.
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Key areas to address: Average range of motion in degrees for UFC fighters (ROM range) compared to average range of motion in degrees for other elite athletes
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Hip
Extension: 11.2 (7-24) vs. >15
Pelvic position: Anterior pelvic tilt more prevalent in UFC fighters.
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Possible explanations for suboptimal mobility and joint health (Personal opinion, no research to support):
Many fighting positions require a lot of hip flexion: Slightly crouched fighting/wrestling stance, body/head kicks and various guard positions. These fighters do not to put their hips into extension as much as other athletes. A compensation for lacking sufficient hip extension is an anterior pelvic tilt.
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How to address:
1️⃣Joint dysfunction: With restricted hip joint capsule you want to use rotational inputs to influence the joint capsule.
?️Hip 90/90: Do not stretch if there is pain or a pinch! ?️Hip Sleeper (regressed variation) this may work better if you have inadequate hip internal rotation.
2️⃣Tissue dysfunction: With restricted anterior thigh tissue (iliopsoas, TFL or rectus femoris) you use linear inputs.
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How do you know which one to use? Get assessed by a qualified healthcare professional.
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3️⃣Progressive isometric angular loading: Following a 2 minute hold you can add isometric inputs of 10-15” with gradually increasing tension. Mechanical tension to attempt to create plastic changes to the capsule followed up with isometrics for improved neural drive.
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❇️NOTE: There is nothing pathological about an anterior pelvic tilt! The problem is when people loses hip extension ROM so that they develop the resting pelvic position compensation. Inadequate hip mobility is a problem.
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Reference:
A Cross-Sectional Performance Analysis and Projection of the UFC Athlete: UFC Performance Institute