The hip flexors consist of a group of muscles on each side, that attach to your hip bone and wrap around to attach to the lumbar region of your spine. The muscles have a tendency to be tight and weak by nature, increasing the potential for injury in many sports, such as hockey.
Causes
A hip flexor strain may be caused by overuse or repetitive motions involving the legs and hips, both of which could apply to a hockey skating motion. The constant starting and stopping that takes place during a hockey game can aggravate your hip flexors and cause inflammation and pain. The physical nature of the game may also be a contributing factor because it means the muscles have a higher likelihood of stretching outside their normal range of motion.
Symptoms
When you injure a hip flexor, you will likely notice pain in the front of the hip and groin area, especially while you are skating. A reduction in strength when you lift your leg against resistance may also be evident, and you may notice swelling, depending on the severity of the injury.
Degrees
All hip flexor injuries are not the same, and yours may see you miss a few shifts, a few games or more depending on how much damage has been done. A first-degree strain means the muscles have been stretched or slightly torn. A second-degree strain means a partial tear in the muscle, and a third-degree strain means the muscle has been severed completely. Third-degree injuries are uncommon, and in hockey you'll likely experience either a first or second-degree strain the majority of the time.
Preventive Exercises
Different stretching and strengthening exercises will help to keep your hip flexors in shape to avoid injury in the first place. Lunge forward and place your back knee on the floor, while pressing your hips forward slightly to feel a hip-flexor stretch. Lie on your back and pull your knee to your chest and hold it, or practice various yoga poses as a supplement to your hockey training to keep the area flexible during the season. To strengthen the hip flexor, lie on the ground and extend your straight leg off the ground about two feet and hold it. Also, face away from a low pulley cable and attach the cable to your ankle. Lift your straight leg forward to strengthen the hip flexor.
