Hip Flexor Strain: Rehab Exercises (2024)

FAQs

What is the fastest way to heal a hip flexor strain? ›

Light exercise is encouraged to relieve hip flexor pain. There are several exercises recommended to stretch, strengthen, and reduce hip pain. These exercises do not require any equipment and can easily be done at home.

Avoid exercises involving repetitive hip flexion, the motion involving bringing your hip or leg up toward your chest. If doing squats, keep them shallow and hold off on lunges entirely, until you receive a diagnosis from your doctor. Do not work through pain. When walking or running, pay attention to pain.

After the immediate strain settles down and you can tolerate the pain and discomfort, it's time to get moving! Gentle motion and physical activity are appropriate, the goal is to get back to your normal routine and be able to tolerate simple things like walking, sitting, stairs, etc.

Football, hockey, running, and martial arts are more likely to create this type of injury. However, there are also aggravating factors that can lead to hip flexor strain include, such as: Weak muscles surrounding the hip flexors. Not warming up/ poorly conditioned muscles.

When it comes to hip flexor pain, massage therapy offers several key benefits: a. Muscle Relaxation: Skilled massage therapists use techniques such as kneading, friction, and stretching to target and relax the hip flexor muscles. This relieves tension, reduces pain, and improves flexibility.

It typically requires one to three weeks of rest and treatment to recover from mild conditions fully. On the other hand, more severe cases can take around four to six weeks or longer. In addition, injuries that did not receive immediate treatment may take months to recover fully and may also cause chronic pain.

Lower abdominal strains are sometimes mistaken for hip flexor strains because the pain can be in the same location.

How do I know if my hip flexor is strained or torn? ›

Severe pain, spasms, bruising and swelling. The top of the thigh muscle may budge. It will be hard to walk. These are signs of a complete tear, which is less common.

Hip flexor pain are muscle strains and minor ligament sprains can be caused by overuse. These less serious acute injuries generally heal in a short period of time with minimal treatment. However, chronic or recurring hip flexor pain may be a sign of a more serious injury.

How are hip flexor strains treated? You can treat most hip flexor strains at home using the RICE method: Rest: Stop the physical activity that caused your strain to avoid further damaging your muscle. Ice: Apply an ice pack or cold compress for 10 to 15 minutes every hour for the first day after your injury.

Squats are the king of exercises, period. They work a tremendous amount of muscle in the body (including the hip flexors). Basically, if you're not performing some form of squatting pattern in your training program you're missing out on building stronger glutes and firmer legs.

You'll also want to avoid exercises that bring your legs up toward your torso, such as starfish crunches or mountain climbers since they shorten the hip flexors and you want to lengthen to relieve tension.

Try sleeping on your back

If you're not normally a back sleeper, it can be tricky to get used to this position. Try adding a pillow or bolster under your knees. Not only does this further ease strain on your hip flexors, but it can also help you stay on your back through the night.