Physical Therapy Treatments for Common Hip Flexor Injuries
Your hips are a vital part of your body that keeps you active and supports your weight. Overuse or tears of the hip flexor muscles can cause injuries that limit your mobility and cause pain. Learn about common hip flexor injuries and how to treat them with these physical therapy exercises.
What Are Hip Flexors?
Hip flexor muscles are located near the hip joint, connecting the top of the femur to the lower back, hips, and groin. Major tears and strains can be painful and impact your quality of life; the majority of these injuries begin as a microscopic tear that increases in size with continued movement over time. However, hip flexor injuries can also occur from muscle weakness, rather than tightness or tension. Severe cases involving tears, pulls, or bone fractures typically require treatment from an orthopedic surgeon. Common hip flexor injuries include:
- Iliopsoas Syndrome (Psoas Syndrome)
Long, thorough stretches help prevent muscle strains and pulls in any part of your body. Use the following stretches to help reduce the risk of hip flexor injuries:
- Lunges: In a standing position with your body straightened, relax your shoulders and take one step forward. Lower your hips until your knee is bent at a 90-degree angle. Your knee should be aligned with your ankle, and your pelvis should not be tilted forward. Tighten the glute of your rear leg and bring your front knee back down as your hip is sunk down and forward. Return to your standing position and alternate legs.
- Butterfly Stretch: Take a seated position with your feet together in front of you and your knees bent. Straighten your back and shoulders while keeping your abs tight. Bend forward from your hips until you begin to feel tension or tightness, and hold this position for 30 seconds before returning to your starting position.
- Leg Raises: Start by lying on your back with your palms at either side. Pull your right leg toward you, and bend it at the knee while keeping your right foot on the floor. Extend your left leg toward the ceiling, lifting it without bending your left knee. Hold this position for 15 seconds before alternating legs.
Hip flexor injuries can be uncomfortable and seriously limit physical activity. If you’re an athlete, you want to take the quickest and safest route to heal and recover, and you can count on K. Mathew Warnock, MD to help you get there. Dr. Warnock is a board-certified orthopedic surgeon who specializes in sports medicine, and he has helped patients throughout the Houston area. Contact Dr. Warnock today to help you get back on your feet after a hip flexor injury.