If you notice pain around the upper groin, where the thigh meets the pelvis, it's possible that you're suffering from a hip flexor strain. This occurs when the muscle or tendon becomes torn, stretched beyond its range of motion or inflamed. Common causes of the strain include sports that involve jumping or high kicks, such as soccer or martial arts. If your doctor diagnoses that you have a hip flexor strain, ask about safe exercises you can continue to practice without worsening the condition. Schedule a follow-up appointment if any of your recommended workout routines creates discomfort.
Low-Impact Exercise
If your doctor or physical therapist tells you that you can engage in some cardiovascular exercise despite your strained hip flexor, stick to low-impact workouts. For example, walk instead of jogging or running. If you want to maintain the same activity level that you're accustomed to, extend your workout time or increase the frequency. As a rough guide, the Mayo Clinic estimates that you can burn 183 calories per hour by walking at two miles per hour or 277 calories if you raise your speed to 3.5 miles per hour. By comparison, jogging at five miles per hour burns about 584 calories and running at eight miles per hour burns 986 calories per hour. Start out with a short, slow stroll and pay attention to how your hip flexor feels during and after the walk. If you feel OK, branch into other low-impact exercises, such as swimming, yoga or low-impact aerobics.
More Intense Exercise
As you note improved comfort, most likely after several weeks, consult with your doctor about increasing your cardio routine. According to the advice you receive, you might increase your workout to include more intense exercises, such as fast-paced elliptical training or cross-country skiing instead of walking.
Stretch Before You Train
Aside from the type of exercise you choose, how you set up your workout can dramatically affect your hip flexor recovery. Do stretches before you exercise to relieve hip flexor strain and prepare your muscles for the workout. Consult with a doctor or physical therapist before adopting any new routine. Potential stretches include the hip flexor stretch, in which you kneel and place your stronger leg forward, foot flat on the ground. Lean forward from the hips, arching your back and angling your pelvis downward. Stretching your quadricep muscles can also benefit the hip flexor. Stand, supporting yourself by holding a waist-high bar or a table. On your uninjured side, hold your uninjured leg at the foot and bend your knee, pulling the foot closer to your buttocks.
When To Resume Normal Training
Recovery from injury and strain vary widely from one individual to the next. The best way to safely resume your exercise routine is to consult with a health professional throughout your recovery. Signs of a full recovery include a full range of motion, equal in both legs and full and equal strength in both legs. When fully recovered, you will be able to jog or sprint in a straight line without any pain or limping. You should also be able to jump on either or both legs without pain, run in figure-eights and make 45-degree or 90-degree turns while running.
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