At whatever time you walk, bend, or kick something, your hip flexors become activated.
Accidently, having hip flexor pain can make your daily routine tasks a painful experience. Hip flexor strain is common among athletes and is typically the result of pressure or chronic inflammation.
Hip Flexor Pain Symptoms
- Mild pain and anterior pull of the hip joint.
- Cramps and sharp pains. It can be difficult to walk without limping.
- Difficulty getting up from a chair or getting up from a squat position.
- Difficulty climbing stairs or climbing on sloping surfaces.
- Severe pain, cramps, bruising and swelling.
According to Reported 2021 Research, “Hip flexor pain frequently occurs in athletes because explosive movements such as running can stretch or tear the muscles or tendons that support the hip joint, such as rectus femoris”
But it all goes away in a few days if you are determined to follow the home remedies.
Hip Flexor Pain Treatment (Home Remedies)
Here you find a wide range of ways to treat hip flexor pain at home.
Apply ice cubes or heat:
Doctors agree with the fact that the pain in the hip flexor can be treated with a combination of ice and heat.
Ice can relieve pain and less inflammation and swelling, but heat can increase the circulation of blood, relax muscles, and prevent muscle spasms, according to Dr, Jacob Hascalovici.
- Ice the area for about 15 minutes every three hours.
- Do not apply ice directly to the skin, as this can cause frostbite.
- Instead, wrap an ice pack or plastic storage bag filled with ice in a damp towel or cloth.
- Wait until the swelling has subsided—about 46 hours—before using heat pads for 25 minutes at a time.
Avoid activities that put pressure:
You need to avoid all those activities that put pressure on your hip such as running, shooting, or twisting sports. A person may consider going up or down stairs or walking long distances; however, activities should not be avoided totally, according to a reported study.
Elevate the leg:
The best way to treat the pain or swelling is to elevate the leg. It drains away the fluid which might have collected at the side of the injury.
If you’re facing hip flexor pain when sitting, place a pillow or pillow under the leg that touches the hip flexor. Ideally, your feet should be higher than your heart.
Caution: If your injury makes you feel uncomfortable or have no ease in pain, ask your doctor or physical therapist for personal supervision.
Take rest as much as you can:
According to the Dr, Jacob Hascalovici, “Taking rest comes first if you think that you have been suffering from hip flexor injury, you should not continue the athletic activities. Proper rest makes your damaged tissues be repaired soon and prevents further damage of tissues.”
A small 2020 study found that “people who were inactive or sedentary for long periods of time had decreased hip flexion mobility compared to those who sat for minimal periods of time or were more active. Doctors recommend incorporating low-impact movements such as yoga and swimming with gentle stretching to relax with periods of “active rest”.
Over-the-Counter Pain Relievers:
There are two types of over-the-counter medications that can help with the pain.
- Ibuprofen (Advil and Motrin) may help with both pain and swelling.
- Acetaminophen (Tylenol) is a pain reliever
Caution: When taking over-the-counter medications with analgesic effects, as they may have side effects and long-term use is not recommended.
Stop activities that increase your pain:
According to reported research, the following types of physical movements can worsen hip flexor pain and should be avoided:
- Bend with the help of hips.
- Climbing stairs
- Running, jumping, kicking, or other activities that stress the damaged hip flexors
“Minor discomfort is a normal part of healing, but anything that causes more pain should be avoided until the muscle is completely healed. It often takes two to six weeks.” According to reported study.
Prevention tips under the light of experts:
The best way to prevent strain on your hip flexors is to stretch and warm up before exercising.
Increasing your overall flexibility can also protect your muscles from future injuries. The greater the flexibility, the more space the muscle fibers must stretch before they begin to tear.
It is similar to how certain fabrics give more than others. Your favorite jeans have been stretched over the years, so they are flexible enough. On the other hand, you may need to wear new shoes a few times to feel comfortable.
our muscles are the same. The more you exercise and stretch gradually, the more flexible you will be and the more benefits you will get from moving.
Warning: If the above strategies do not help relieve the pain within a week or two, or if the pain worsens, immediately contact your physiotherapist in Lahore.
Bottom Line
Hip flexor strain can be painful and uncomfortable, but it is rarely causing for concern. The amount of time it takes for strains to heal depends on the severity of the injury but is usually several weeks for mild strains and up to 6 weeks for more severe injuries.
Resting and stopping activities will give you the best chance to heal and recover quickly.
FAQs:
Does hip flexor pain go away?
A mild strain can take several weeks to heal. But a severe strain can take six weeks or more to heal.
How can you test hip flexor pain?
The hip flexor tightness test is called the Modified Thomas Test. For this test, you’ll want to use a bed or table a few feet above the ground. This will allow your leg to hang freely while doing the test.
How long does it take for the hip flexor to heal?
Recovery time for a hip flexor strain will depend on the severity of the injury. It typically takes one to 3 weeks of rest and treatment to fully recover from mild conditions. On the other hand, more serious cases can take about 4 to 6 weeks or longer.