Hi Folks,

Overactive hip flexors is a really common problem among dancers, as so much of what they do requires high leg extensions to the front, back and side. There may definitely be shortening and tightening of the Psoas and also overuse of Rectus Femoris, however it is important to work out why she is overusing these muscles. Many Ballet dancers mistakenly overuse quads instead of deep turnout muscles (eg. Quadratus Femoris).

Once you have checked for tightness with Thomas test (as Physiomitch suggested), it's well worth checking her range into external rotation with the leg in a neutral position. Compare her passive to active range in external rotation and find out what she feels she is using to move into that range. (It will probably be hip flexors!).

Checking her posterior hip for tightness you may find tightness in Post Glut Med, Piriformis, Obdurators.... This can push the hip slightly anteriorly in the joint and can irritate the anterior structures further. (massaging the front of the hip can sometimes aggravate the hip more!). If the posterior muscles are tight release these with soft tissue massage and trigger points and you may find that her hip catches less at the front when taken into the Quadrant position.

Once you've released the back of the hip try strengthening the external rotators in 4 point kneeling with the theraband tied to the ankle so that the quads remain relaxed and the spine is in a neutral position (+ core activated)... this can help you break the cycle of overuse.

If your dancer can start to feel her correct turnout muscles engage in a standing position (try a plie/small knee bend in a turned out position) then she can start to engage these more often and it will help to free up her hips... so much of it is about technique!! Finding a good Dance Physio to check her dance/ballet technique can really help solve these kinds of problems!!

Hope this helps