Your hip flexors are six muscles that connect around your pelvis and are important in moving your hips forward when you run or walk. Runners especially use this muscle to propel themselves forward. If they sprint at the end of a long run or race, the muscle is put to even more use. If you experience pain in your hip or the top front portion of your thigh after a run, you could be experiencing a problem with your hip-flexor muscles.
Causes
While running is the contributing factor to hip-flexor problems, there are two ways these injuries can occur. The first is through a single, forceful contraction, according to John Heck, a certified athletic trainer. The injury may occur as you take the first steps of a sprint. The second injury type is from overuse. This means each time you run, your hip-flexor muscles become more strained or torn.
Treatment
If you experience a hip-flexor muscle injury, the first step is to ice your hip. This reduces inflammation and pain at the injury site. Resting the hip for a few days can help. This does not mean you have to refrain from exercising. Instead, choose an alternative exercise, such as swimming, that does not place strain on the hip muscles. If your muscle pain does not subside, consider seeing a physician. Later stages of hip-flexor injury can lead to muscle tearing, which may require medical treatment.
Misconceptions
Hip-flexor injuries can be mistaken for similar injuries in runners, according to Heck. This includes a groin muscle pull or strain. Because a groin strain causes pain or pulling in the hip area, it can be confused with a hip-flexor injury. However, hip-flexor injuries should not cause pain when the leg is moved side to side. A groin strain causes pain with these movements.
Prevention
Before starting your running program, stretch the hip-flexor muscles to prevent tightness. Kneel on the ground and place your right foot in front of you with the foot flat on the floor. Try to place your knee slightly behind your ankle. Lean forward with your upper body, moving the knee just over the ankle. You should feel a stretch in the side of the hip. Hold for 30 seconds, release and repeat on the opposite side. Stand and pull your right leg toward your buttocks. Keep your spine straight. You may wish to use a wall or furniture for stabilization. Hold for 30 seconds, then release and repeat on the other side.
