Hip flexor strain is common among runners, especially those who engage in sudden changes in speed and direction. Explosive movements such as sprinting, tension from tight hip flexor muscles and overcompensation for a weak core can cause acute trauma to the hip flexor muscles, causing an injury. Hip flexor strains are painful and often require you to stop running, but with proper treatment and the addition of preventative measures to your training regimen, you can reduce the risk of hip flexor injuries.
Understanding the Anatomy
According to experts at Sports Injury Info, hip flexors are made up of three different muscles: the rectus femoris, psoas major and iliacus. All of these muscles work together to help provide motion at the hip and stability for your lower extremities, but the rectus femoris is a major muscle in many activities of the lower extremity, especially running. Its primary functions are to flex the hips and extend the knee. When the rectus femoris or any of the muscles of the hip flexor become tight or overworked, sudden, quick movements can cause an injury.
Symptoms
Sometimes it's difficult to differentiate between a general soreness and an injury. Symptoms of hip flexor strains can range from mild to severe. According to Runningplanet.com, a first-degree strain occurs if you tear less than 25 percent of your muscle fibers. It's characterized by mild pain and a slight pull at the time of the injury. If tearing of 25 percent to 75 percent of the muscle fiber occurs, you have a second-degree strain. A noticeable symptom is discoloration of the injured area, and running or jogging maybe difficult. A third-degree strain is a complete rupture of the muscle and usually requires immediate medical attention.
Treatment
Rest, ice, compression and elevation, also known as the R.I.C.E. treatment, is a commonly used method for treating first-degree hip flexor strains. For the first 24 to 72 hours, rest and massage the area with ice to reduce swelling and inflammation. Compress the injured area with a wrap to minimize swelling but make sure your circulation isn't cut off. Take anti-inflammatory medications to reduce pain and inflammation, and elevate the area above the heart to continue minimizing swelling. See your physician for a thorough physical exam if you suspect you have a second- or third-degree hip flexor strain.
Preventative Measures
Lack of flexibility, core weakness and improper warm-up contribute to hip flexor strain. However, each component can be improved by performing an active warm-up before beginning any exercise, thoroughly stretching the hip flexors, and engaging in abdominal strengthening exercises. Warm muscles are less likely to become injured. Flexibility increases the hips' range of motion, reducing tension on the hip flexors. Having strong core muscles improves stabilization of the pelvis and reduces the risk of overcompensation.
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