Hip Flexor Injuries 101

2022_02_ Hip Flexor Injuries 101 _394422_Blog (1)

The hip flexors play an important role in everyday mobility and exercise. Most movements either directly or indirectly use the hip flexors, which is why injuries to this region of the body can be detrimental to your ability to move.

In this blog, we explore what causes hip flexor pain, how to recover from a hip flexor strain, and what exercises you can do to help give your hip mobility a boost.

What Causes a Hip Flexor Injury?

The hip flexors are a group of muscles that bend at the hip and move the knee up toward the chest.

These muscles can become overstressed due to excessive use from repetitive movements. Over time, the muscle fibers can become strained, causing hip pain and lingering tension.

Hip flexor strains are very common injuries, especially among athletes and active people.

Fast Treatment for Hip Flexor Strains

While hip flexor strains are typically not serious, they can be quite painful and severely limit your activity and mobility.

Recovering from a hip flexor strain can take time, but proper supervision and guidance from a musculoskeletal professional can minimize downtime and pain. Airrosti providers take time to understand your pain and develop a personalized treatment plan to help you get back on your feet fast.

We offer virtual appointments in addition to in-office visits. Schedule now to start your recovery.

3 Stretches to Help Prevent Hip Flexor Injuries

Since the hip flexors are so easy to overuse and strain, it is important to stretch them before exercise or strenuous activity. Stretching the hip flexors when they feel tight can help improve your mobility. Keeping these muscles loose and flexible can also help you avoid issues with other muscle groups, like the quadriceps or low back.

The following stretches work on the hip flexors as well as the quadriceps, glutes, and hamstrings. Adding these stretches to your daily routine can help improve hip flexibility and reduce tension in the hips and thighs.

 You can find more stretches to help improve hip mobility here.

*Disclaimer: Always consult with your doctor before starting any exercise program.  If you experience any numbness, tingling or reproduction of your symptoms, please contact your doctor.

Half-Kneeling Hip Flexor Stretch

  • Begin in a half-kneeling position.
  • Engage the glutes to tilt your pelvis backward, flattening your low back and stretching the front of the hip.
  • If a greater stretch is needed lightly press your hips forward keeping your back flat and body upright.
  • Complete 3 sets of 30-second holds, twice a day.

Supine Figure Four Stretch

    • Lie on your back with your knees bent, place one foot over the opposite knee.
    • Grab behind the leg that is on the ground with your hands and pull it toward you until you feel a gentle stretch, keeping your low back on the ground.
    • Maintain the position and relax.
    • Push on your knee to increase the stretch.
    • Repeat this movement on the other leg.
    • Complete 3 sets of 30-second holds for each leg, twice a day.

Quadriceps Stretch  

  • Stand in front of a chair and hold it with one hand.
  • Grab the top of one ankle with one hand and pull your foot toward your buttock until you feel a gentle stretch in the front of the thigh.
  • Hold the stretch for a count of ten, then release.
  • Repeat three times with each leg.

View our medical disclaimer here.

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