Aug 2023

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How to Overcome A Hip Flexor Strain and Know Which Exercises and Stretches To Avoid.

Hip flexor strains are a common injury that can occur when the muscles in the front of your hip are stretched too far or torn.

This can happen due to sudden movements, overuse, or incorrect form during physical activities.

Symptoms of hip flexor strain can include pain, tenderness, and limited range of motion in the hip. The muscles involved are psoas and iliacus, together known as as the hip flexor group.

If you have hip flexor strain, there are a number of exercises and stretches that you can do to help with your recovery. These exercises can help to strengthen and stretch the hip flexor muscles, reduce pain, and improve range of motion.

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Effective Recovery Strategies: Hip Flexor Strain Exercises and Stretches

1. Gentle Hip Flexor Stretches

The first step in recovering from hip flexor strain is to gently stretch the affected muscles. These stretches should be done slowly and carefully, and you should stop if you feel any pain.

Standing Hip Flexor Stretch: Stand with your feet hip-width apart. Take a big step forward with your right leg, bending your right knee and keeping your left leg straight. Lean forward from your hips until you feel a stretch in the front of your left hip. Hold the stretch for 30 seconds, then repeat on the other side.
Kneeling Hip Flexor Stretch: Kneel on one knee, with the other leg extended in front of you. Lean forward from your hips until you feel a stretch in the front of your thigh. Hold the stretch for 30 seconds, then repeat on the other side.

2. Pelvic Tilts

Pelvic tilts are a great way to strengthen the muscles in your core, which can help to support your hip flexors and prevent further injury.

Lie on your back with your knees bent and feet flat on the ground. Place your hands on your lower back, just above your hips. Slowly tilt your pelvis upward, pressing your lower back into the ground. Hold the position for 5 seconds, then relax. Repeat 10 times.

3. Bridges

Bridges are another great exercise for strengthening the muscles in your core.

Lie on your back with your knees bent and feet flat on the ground. Place your hands by your sides, with your palms facing down. Slowly raise your hips off the ground, until your body forms a straight line from your shoulders to your knees.
Hold the position for 5 seconds, then lower back down. Repeat 10 times. Be mindful this should be felt in your gluteals, not your hamstrings.

4. Leg Raises

Leg raises are a more advanced exercise that can help to target the hip flexor muscles specifically.

Lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head, with your elbows bent. Slowly raise one leg off the ground, keeping it straight. Hold the position for 5 seconds, then lower back down. Repeat 10 times on each leg.

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Exercises to Avoid Following Hip Flexor Strains

In addition to doing the right exercises, it's also important to avoid certain exercises that can put stress on the hip flexor muscles.

Keep in mind though, this is a very general list, and depending on the time since your injury, these exercises will need to be put into your program. It's only for a short time that you should limit these. These exercises include:

Abrupt high-intensity workouts
Jumping
Running
Squats
Lunges

A Smart Approach: Time, Patience, and Expert Guidance

Recovery from hip flexor strain can take several weeks or even months. It's important to be patient and to give your body time to heal.

In addition to exercises, you should also focus on getting plenty of rest, eating a healthy diet, and staying hydrated.

If you're struggling to recover from hip flexor strain, it's important to see a physical therapist. A physical therapist can help you develop a personalized recovery plan that includes the right exercises and stretches.

Conclusion: Overcoming Hip Flexor Strain with Confidence

Hip flexor strain can be a frustrating injury, but it's important to remember that it's possible to overcome it. By following the right exercises and stretches, and by being patient and persistent, you can recover from hip flexor strain and get back to your active lifestyle.

Ready to take charge of your recovery? Reach out to us at Melbourne Sports Physiotherapy for expert guidance and a personalized roadmap to overcoming your hip flexor strain. Your pathway to optimal mobility commences now and we’re here to help!

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LEARN How OUR MELBOURNE SPORTS PHYSIO TEAM can help you?

At Melbourne Sports Physiotherapy our goal is to get you moving pain free as soon as possible.

But, we also want you to actually move better and live a healthier, more active and fulfilling life!

If your sports, fitness training or work has been wearing your body down, book in with one of our expert massage therapists so we can help you reduce your pain or stiffness.

If you are showing some signs of this condition or simply want help prevent this from happening in the future then book in with one of our highly experienced Remedial Massage Therapists today!

You can make an appointment by calling or booking online.

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call 03 9498 0205