Why apply ice on the hip flexor before exercising?

Engaging in exercises that involve full body movement or running is beneficial for a cardiovascular workout. Nevertheless, if the individual was not able to properly stretch before a workout, it can cause a hip flexor strain.

Minor cases of hip flexor injuries can be managed with rest and application of ice on the affected area. A doctor must be consulted if the individual experiences insistent pain, pain that does not subside even after the application of ice, individual could not walk or the area swells or bruises. If you will enroll in one of the courses on first aid, you can learn more about these treatment measures.

What are the possible causes?

The hip flexor is a group of muscles situated beneath the hips on the superior thighs. These muscles are accountable for allowing the individual to bend, walk and run. One of the common injuries among athletes is the hip flexor strain.

Hip flexor

Minor cases of hip flexor injuries can be managed with rest and application of ice on the affected area.

A hip flexor strain can occur due to overstretching or tearing of the hip flexor due to an overload on the muscles or moving them too quickly. Take note that hip flexor strains are grouped in three grades.

  • Grade one – causes pain and tightness in the group of hip flexor muscles
  • Grade two – causes piercing or cramping pain that radiate through the hip flexor region
  • Grade three – causes unbearable pain in the upper part of the thigh and substantial swelling. This is considered as the most severe and often entails rehabilitation through physiotherapy.

What to do for hip flexor strains

The initial mode of treatment for a hip flexor strain is the RICE method (rest, ice, compression and elevation). This is the process used to manage pain and minimize the swelling. When icing the hip flexor, you have to place an ice pack over the affected area for 20-25 minutes after the workout of the individual. Alternatively, you can utilize an elastic bandage to secure the ice pack on the area.

Important considerations to bear in mind

The application of ice on the hip flexor before exercise will not prevent injury. Nevertheless, one way to prevent injury to the hip flexor is to warmup properly before engaging in strenuous exercise. When it comes to a grade one strain, it often heals after repeated application of ice and rehabilitation. As for grade two and three strains, it would require rest from any activity and even surgery in severe cases.

Even though the application of ice can numb the affected area, the individual should not start to exercise while the hip flexor is tense. Exercising early after an injury will only lead to further injury. The indications of a hip flexor strain are similar to the symptoms of a quad or groin strain, thus it is best to consult a doctor if the individual experiences pain in the area before icing it.