Hip flexor tendonitis is caused by repetitive, explosive movement, and is common in dancers, gymnasts and sprinters. The injury is actually a tear of the hip flexor tendons, and is graded on a scale of one to three -- one being minor, and three being major enough to result in a loss of function. If you have a grade one tendonitis, some gentle stretching may help the pain. If you have a grade two, take a few days off from your fitness routine to rest and ice the area. If your tendonitis has been diagnosed as a grade three, the situation is serious and will likely require professional rehabilitation. No matter what grade injury you have, always follow your doctor's orders.
Quadricep Stretch
Stand upright, with your feet hip-width apart. Shift your weight to one side, bend the other knee, and lift that foot up behind you, clasping it near your butt with your hand. Keep your knees lined up and your legs together, and gently push your foot into your butt until you feel a gentle stretch in the front of your leg. Hold the position for 30 seconds, and repeat three times on each side. If this is too strenuous, try laying on the bed and allowing your legs to dangle off the side.
Hip Flexion
Stand upright next to a chair. Grasp the back of the chair with one hand and put the other hand on your hip. Bend the knee furthest from the chair, and raise it until your thigh is parallel with the floor. Hold for two seconds, then raise it higher if it doesn't hurt. Lower it to the ground and repeat 10 times on each side.
Hip Flexor Stretch
Kneel on the floor with your knees bent at a 90-degree angle under your hips. Place your uninjured leg in front of you, maintaining the 90-degree bend and keeping your thigh parallel to the floor. Place your hands on the floor on either side of your front foot and lean forward gently. Try to push your pelvis into the ground. Hold the position for 30 seconds, and repeat three times on each side.
Straight Leg Raise
Lie on the floor with your legs straight and your arms by your sides. Bend one knee and plant your foot flat on the ground in a comfortable position. Flex your other foot so your toes are pointing toward the ceiling. Keeping your knee straight, raise your straight leg about a foot off of the floor. Be sure to keep your lower back pressed into the ground. Slowly lower your leg back to the floor, and do three sets of 10 on each side.
Heel Slide
Sit on the ground with your back straight, knees bent at a 45-degree angle and your feet planted on the floor. Slowly slide one heel toward your butt by bringing your knee to your chest. Be sure to slide the foot flat on the ground - wearing socks instead of sneakers can help here. Return to the starting position and repeat 20 times on each side.
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