The hip flexor is a group of muscles that are situated in the front part of the hip that allows the forward movement when walking or running. When sprinting or kicking, substantial stress is placed on the hip flexor. The stress applied can lead to a hip flexor strain. Always bear in mind that a hip flexor strain involves the ripping or stretching of a muscle or tendon. In such cases, the hip flexor can become sore and inflamed which would surely require treatment to prevent it from becoming worse. If you will register for first aid training today, you will learn measures to manage the pain.
Steps in managing a hip flexor strain
- The individual should consult a doctor. If a hip flexor strain is suspected, the doctor can help determine what the exact cause is. This involves the examination of the hip and thigh so that the doctor can come up with a diagnosis. Further testing might be done if the doctor suspects a severe strain or other form of injury.
- You can apply an ice pack on the hip flexor muscles. All you have to do is to apply an ice pack for 30 minutes at a time for every 3-4 hours. This must be continued for the next 2-3 days until the individual no longer complains about pain.
- Provide the individual with anti-inflammatory medications. When a doctor is consulted, anti-inflammatory medications are prescribed and the individual should take them as directed.
- The hip flexor must be given enough time to rest. The individual should not engage in any activity that caused the hip flexor strain. It is best to avoid exercise or sports until there is no pain anymore. Resuming normal activities early will only make the hip flexor strain a chronic issue if the individual will not take enough time to recover.
- The hip flexor muscles must be stretched. Steady stretching will help improve the flexibility and strength of the hip. The individual can perform hip flexor stretches. The first step is to kneel on both knees with the unaffected leg forward with the foot flat on the floor. Steadily lean forward at the hip while slightly arching the back. The stretch is felt in the front of the hip and steady on this position for a count of 30 seconds. The individual can repeat a set for 3 repetitions.
- The quadriceps or thigh muscles must also be stretched. The individual should stand with the hands on a wall for support. He/she should grasp the top part of the foot and ankle on the affected leg. Pull the foot up so that it approaches the buttock. Once a stretch is felt on the front of the thigh, this must be held for a count of 30. The individual can repeat one set of 3 repetitions.
Considerations to bear in mind
The individual should not complete any stretching exercise up to the point where pain is felt. In case the individual experiences pain, the stretching exercise must be stopped. If the condition of the individual does not seem to improve, a doctor must be consulted.
Always remember that prevention is essential in averting hip flexor strains as well as other hip injuries. It is vital to address the flexibility, mobility, strength and balance when the individual engages in regular workouts.