How to Heal a Strained Hip Flexor

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The hip flexor is responsible for significant leg movement, including lifting your thigh. When you strain the muscles of your hip flexor, they might tear, causing pain, or they could rupture, causing severe pain and impaired movement. Several sports can lead to this type of injury, from soccer to football. However, you can heal these strained muscles by being patient with your body and utilizing common sense.

Step 1

Rest your hip flexor muscles following an injury. Do not run, lift your thigh up high or kick. Do not perform any activity that causes pain in your leg. For the first couple of days, keep with your feet elevated to relieve pain and inflammation from your hip flexor.

Step 2

Ice your injured hip flexor muscles to relieve pain and reduce swelling. The ice will slow the bleeding of torn muscle fibers and prevent more swelling, according to MayoClinic.com. Ice every two to three hours for three days.

Step 3

Take an over-the-counter pain reliever to make the healing process easier to deal with. Nonsteroidal anti-inflammatory drugs, or NSAIDs, can reduce inflammation and ease pain, says MayoClinic.com, which can make the process of allowing your strained hip flexor to heal faster and with less discomfort.

Step 4

Perform hip flexor muscles stretches to gently return flexibility to the area and to ease discomfort. Kneel on one knee with your other leg in front of you and your foot flat on the ground. Your front knee should make a 90-degree angle. Push forward with your hips as though you were trying to stretch your back leg down to the ground. Lean back with your shoulders. Repeat at least three times on both legs.

Step 5

Perform a quadricep stretch to relieve tension in your thighs and to loosen your hip flexors. Stand on your left leg, and bend your right leg back so that you can grasp your ankle in your right hand. Pull it up toward your butt but no so far that it strains your knee. Hold for several seconds before returning to the starting position. Repeat at least three times on each leg.

Tip

Wrap your ice pack with a towel to keep it from touching your skin.

Warning

If your pain is severe, consult with your doctor or physical therapist. She can diagnose the injury and may prescribe a prescription-strength pain reliever.

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