This can lead to a hip flexorstrainin which one or more of the muscles are stretched or torn.
It also explains how to treat hip flexor injuries and how to prevent them with stretches and strengthening exercises.
When a flexor muscle contracts, it draws two bones together, bending at a joint.
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These muscles get a workout whenever doing movements like climbing stairs, running, or riding a bicycle.
If the muscles are flexed while sitting, they aren’t working.
Asedentary lifestylecan lead to weak and tight hip flexors.
Postural Issues
Postural issues contribute to hip flexor weakness, pain, and injury.
Prolonged sitting puts the hips in a constant state of supported flexion.
This can cause the muscles to shorten and become chronically tight.
When this happens, the lower back compensates by overarching, leading to low back pain.
The change in gait can also cause knee, ankle, and foot pain.
You’re able to continue doing your regular activities, including sports.
It may take a couple of weeks to recover fully.
Swelling, tenderness, and limping are common.
You may have a 5% to 50% loss of function.
You cannot go back to sports activities until the tear is completely healed.
Grade 3 (Severe)
A complete tear in your muscle causes severe pain and swelling.
you could’t bear weight on that leg, making it difficult to walk.
You will also have lost more than 50% of your muscle function.
These injuries are less common and may need surgery to repair.
The PRICE protocol is an acronym for protection, rest, ice utility, compression, and elevation.
Severe grade 3 strains can take up to eight weeks and may require surgery.
Your injury could be more severe than you originally thought.
It may require other treatments, or it may be unrelated to the hip flexors entirely.
Physical Therapy
You may be given exercises to do at home, including hip flexor stretches.
you’ve got the option to also consider soft tissue release techniques andtrigger point therapy.
These are both alternative therapies that help treat and relieve pain.
Trigger point therapy focuses on trigger points, which are areas that cause pain when they’re compressed.
However, when pressure is put on these trigger points, it can actually relieve pain.
This can be done with dry needling,chiropractic care, or massage.
These stretches and exercises shouldn’t hurt.
Hip flexor pain is typically felt where the thigh meets the pelvis in the upper groin.
Tight hip flexors are commonly due to sitting for long periods.
But use your judgment.
In general, a stretch should feel good or mildly sore.
Stop if stretching your hip flexor increases your pain.
National Exercise Trainers Association.Tight hip flexors can cause lower back pain, knee pain and foot pain.
2016;4(1):39-46. doi:10.11138/jts/2016.4.1.039
Mount Sinai.Hip flexor strain - aftercare.
American Academy of Orthopaedic Surgeons.Hip strains.
2016;04(01):039-046. doi:10.11138/jts/2016.4.1.039.
