Hip flexors wrap around the front of your pelvic crest from your lower back. They connect to the inside of your femur to assist your leg during exercises that require a bend in your knees. Hip flexor strains are the result of a tear or inflammation caused by overwork or failure to properly stretch before exercise. Rehabilitative exercises can help reduce pain and aid the healing process to get you back to work quickly.
Flexor Stretch
A hip flexor stretch is similar to a lunge; extend the injured leg behind you while you lean forward on your uninjured leg, pushing your pelvis toward the floor to stretch your injured muscles. During a flexor stretch, mild discomfort is expected; pain or stinging is an indication of too much strain.
Hip Flexion
You can strengthen your hip flexor muscles with hip flexion exercises that isolate the movement of your hip flexors in a single motion. Hip flexions require a bit of balance, so holding a chair adds stability if you have weak joints or balance disorders. The hip flexion involves engaging your hip flexor muscles of your injured leg to lift your bent knee as high as possible while you are in a standing position. The longer you are able to hold the position without significant pain, the more impact the exercise has on strengthening your hip flexors. Repeat the motion several times in slow, controlled movements to increase the effectiveness.
Quadriceps Stretch
Strengthening your quadriceps in the front of your thighs provides support for your hip flexors during healing and future exercise. To perform a basic quadriceps stretch, pull your ankle so that your knee bends as you tuck your heel into your buttocks while in a standing position.
Leg Raise
Leg raises combine the strength of your quadriceps and your hip flexors to help encourage healing. A basic leg lift involves lying on your back and contracting the quadriceps of your injured leg to lift your leg straight off the floor. You will feel tension in your thigh and hip, but sharp pain is an indication to stop the exercise to avoid further injury.
Member Comments