Why Hip Mobility Is Important In Muaythai ?

Muay Thai and hip muscle stabilization are closely correlated due to the demands placed on the hip musculature during training and fighting. Here’s how they are related:

1) Hip Mobility and Flexibility 

Muay Thai involves a wide range of kicking techniques, including roundhouse kicks, teeps, and high kicks. These movements require adequate hip mobility and flexibility. Proper hip muscle stabilization helps maintain optimal hip joint alignment, allowing for better range of motion and reducing the risk of hip injuries.

2) Power Generation 

The hip muscles, including the glutes, hip flexors, and adductors, play a vital role in generating power and explosiveness in Muay Thai strikes. Effective stabilization of these muscles improves force transmission from the lower body to the upper body, leading to more powerful punches, kicks, and knee strikes.

3) Balance and Control

Muay Thai fighters need excellent balance and control during various techniques, such as clinching, defending, and countering. Proper hip muscle stabilization helps maintain stability and control during these movements, allowing fighters to execute their techniques with precision and efficiency.

4) Injury Prevention

Weakness or imbalances in the hip muscles can lead to overuse injuries, such as hip strains, groin pulls, or hip impingements. Adequate hip muscle stabilization through specific exercises and training protocols can help prevent these injuries by improving muscle strength, coordination, and control.

To enhance hip muscle stabilization in Muay Thai, fighters may incorporate specific exercises such as hip thrusts, lunges, lateral band walks, and core stabilization exercises into their training routines.

It is important for athletes to work with qualified professionals, such as physiotherapists or strength and conditioning coaches, to ensure proper technique, progression, and injury prevention.

Hip strength and mobility exercises 

1. Hip Thrust

Targets: Gluteus minimus, gluteus medius, gluteus maximus, hamstrings, adductors, and quadriceps

Perform 3 sets of 10 repetition

2. Lunges

Targets: gluteus maximus, hamstrings, quadriceps, and gastrocnemius/soleus (calves)

Perform 3 sets of 10 repetition each side

3. Lateral band walks

Targets: gluteus maximus, medius and minimus

Perform 3 sets of 10 repetition each side

Reference :
1. Currier LL, Froehlich PJ, Carow SD, et al. Development of a clinical prediction rule to identify patients with knee pain and clinical evidence of knee osteoarthritis who demonstrate a favorable short‐term response to hip mobilization. Phys Ther. 2007
2. Nevin F, Delahunt E. Adductor squeeze test values and hip joint range of motion in Gaelic football athletes with longstanding groin pain. J Sci Med Sport. 2013
3. Wang SS, Whitney SL, Burdett RG, Janosky JE. Lower extremity muscular flexibility in long distance runners. J Orthop Sports Phys Ther. 1993

Prepared by Julie

Your Physio Kota Kemuning