I do a couple of sports to have some hip flexibility. I am pretty flexible, and I can do right and left splits. But when doing the center split, I get a stopping pain in my outer hip with no stretch in my inner thigh. If I rotate my knees back and hips forward, I can do more stretch, but there is also a slight stop. What is this and can it be worked? Will stretching help to release that stopping pain or am I anatomically incapable of doing a middle split? There is pain only when I am doing a center split. How to fix it? I do a lot of kicking, and I do not want to injure myself.
There are many factors, other than tight inner thigh muscles that limit the split, especially the center split. Bony restriction in the hip joint, as the hip joint bone gets jammed into the socket because of extreme coxa vara angle (angulation between the neck and shaft of the thigh bone) leading to restrictions in movement. These jams will not happen when you do a side split as there is slight rotation occurring in the joint which allows the action to happen.
Another reason could be ligamentous (pubofemoral ligament) limitation as the ligament tightens and it limits further movement. This ligament realigns and will relax while doing forward and side splits. So, it will not restrict your movement other than the center split. You can try tilting your pelvis forward so that there can be some relief with limitations in both cases.
.. many factors, other than tight inner thigh muscles that limit the split especially center split. Bony restriction in the hip joint, as the hip joint bone gets jammed into socket because of extreme coxa vara angle (angulation between the neck and shaft Read full
.. of your back pain is overactive erector spine muscles. These muscles support the back in all the activities. Due to a reduction in their flexibility, they are not able to take up high impact activities like running or jumping, while the low impact acti Read full
Disclaimer: No content published on this website is intended to be a substitute for professional medical diagnosis, advice or treatment by a trained physician. Seek advice from your physician or other qualified healthcare providers with questions you may have regarding your symptoms and medical condition for a complete medical diagnosis. Do not delay or disregard seeking professional medical advice because of something you have read on this website. Read our Editorial Process to know how we create content for health articles and queries.