Hip flexors strain

  • gooddude1583

    Posts: 100

    Dec 07, 2013 1:08 AM GMT
    I'm not sure when exactly it happened but I think I got some type of strain in my hip flexors. I used to run a lot but these days I only do limited aerobics and mostly focus on weight training. My question to you is if any of you had such injury, what did you do to improve it and did you avoid. Could I try do some elliptical cardio workout or should I just avoid any type of stress to my legs? What about weight training for the legs, are there any movements or stretching I can do at this stage?

    Thanks in advance for any advice you can give.
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    Dec 07, 2013 5:29 AM GMT
    I've torn mine before, it's debilitating and a pain to recover from. From personal experience I would recommend going to the pool and swimming. the light resistance was good rehab and allowed me to recover faster.
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    Dec 07, 2013 5:41 AM GMT
    Yep I pulled my psoas and sartorius (hip flexors) a few years ago. If that's what you did, I cannot advocate resting it enough. I did physical therapy which allowed me to do more before I was in excruciating pain. What finally made the pain go away was getting some deep tissue massage (scar tissue, release, triggerpoint release).

    I'd recommend getting it checked out before you start trying to self treat it. Seriously it's not something you want to mess with. Most people do have tight hip flexors from sitting behind a desk all day at work which makes them susceptible to injury.
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    Dec 07, 2013 6:26 PM GMT
    light stretching and massage are appropriate treatments early on to reduce the general stress on the muscle and so it can heal. stretching is risky because it can be easy to stretch too hard which can exacerbate the problem but done right it can be helpful. rest early on its appropriate too, then returning to no resistance exercise like the bike or elliptical, moving to gentle resistance training and building as tolerated from there. always try to warn up the muscle before exercise so you aren't engaging it cold and stiff. dont rush the return but some soreness is to be expected as the trustee heals and you increase activity. be mostly aware of sharp pains. as a PT that is my recommendation.
  • gooddude1583

    Posts: 100

    Dec 07, 2013 8:21 PM GMT
    Thanks a lot for your suggestions! I will try and take it slow. I just hope massage, rest and minor stretching will improve the strain.