Hip Flexor Remedies

The hip flexor muscles, or iliopsoas, are a group of three muscles called the psoas major and minor and iliacus at the front of your hips and upper thighs. Along with the rectus femoris, a big muscle at the front of your thigh, the hip flexor muscles bring your legs towards your hip and extend them. Over the years, they put up with a lot of stress during activities and may suffer strains that can disrupt your daily activities.

Hip Flexor Injuries

Your hip flexor muscles may develop a strain, which are classified in degrees. A first degree strain refers to minor tearing or damage in the muscle. A second degree strain has more tearing, while a third degree strain is a complete tear of the muscle. These injuries can be due to overuse or a lack of flexibility in the muscle. A first degree strain can take 2 to 3 weeks to heal while a second degree strain will take about 3 to 6 weeks. A third degree strain can take 3 months or longer to heal.

Causes

Hip flexor injuries often result from forceful contraction of the muscle during activities such as running, sprinting or soccer, according to Jon Heck, coordinator of athletic training at Richard Stockton College Athletic Training. Overuse also causes minor tears that over time can develop into a strain. In some cases, a hip injury may be due to poor flexibility due to a lack of physical activity or sitting for long, extended periods.

Rest and Ice

A third degree hip flexor strain requires medical attention. However, you can usually treat first and second degree strains at home. When you first experience a hip flexor injury, avoid doing the activity that caused it for the first few days after the injury. Ice the area for 15 to 20 minutes four times a day until the pain subsides, recommends TheDoctorsof USC.com. Anti-inflammatory medications can also help reduce pain and swelling.

Stretching Exercise

Once the pain eases, begin doing gentle stretches. One way to stretch your hip flexor muscle involves kneeling on the floor with one of your legs bent at a right angle and the foot on the floor. Place your hands on your knee and slowly lean forward until you feel a slight stretch in the hip flexor area. Hold for 20 to 30 seconds and then switch legs. Stretching the quadriceps, hamstring and inner thigh muscles can also help improve a hip flexor injury.

Strengthening Exercises

Muscles become weakened when they're injured; strengthening exercises help to rebuild them, improve stability and prevent further injury. Sit on the floor with your leg on the injured side of your body slightly bent and your other leg outstretched. Slowly slide the heel of your bent foot towards your buttocks by pulling your knee to your chest, recommends UniversitySportsMedicine.com. Repeat the exercise 20 times. Another simple strengthening exercise is the single leg raise. Lie on your back and tighten the muscles in the thigh on the affected side and flex your toes. Bend the knee of your other leg and place the foot on the ground. Slowly lift your leg about 10 ins. off the floor while keeping your knee straight. Lower your leg and then repeat 10 times.

Caution

Warm up before doing any exercises by walking or cycling at a leisurely pace for 5 to 10 minutes. Stop any exercise if you experience pain. While first and second degree strains can often be treated at home, a third degree strain requires immediate medical attention. Watch for symptoms such as swelling and extreme pain and difficulty walking.