A hip flexor strain involves an excessive stretch or tear in the hip muscle. This muscle is utilized when flexing or lifting the knee, performing high kicks or bending at the waist.
The muscles might end up strained if overused. One is likely to have a hip flexor strain if engaged in cycling, running or jumping with high knee kicks or those who perform forceful kicking movements such as in martial arts or soccer.
In most cases, there is an aching sensation or discomfort in the site where the thigh meets the hip.
Management of a hip flexor strain
The individual must change or stop the activities that trigger the pain until the muscles have recuperated. It is recommended to switch to cycling or swimming.
Stretching and strengthening exercises as well as other forms of physical therapy can also promote healing of the injury.
For a mild case of hip flexor strain, it generally heals in a few weeks. As for severe cases, it might take 6 weeks or even longer.
Self-care measures for the injury include:
- Apply an ice pack on the site every 3-4 hours at 20-minute applications at a time.
- Perform ice massage several times throughout the day if there is pain.
- Over-the-counter pain medications can be given as instructed by the doctor.
You can also apply moist heat to promote the relaxation of the muscles. Apply on the site for 10-15 minutes at a time before warm-up and stretching.
Proper warm-up and stretching before any physical activity can prevent the injury. In case the thigh or hip is painful after exercise, applying an ice pack can keep it from being injured. When cycling, make sure that the seat is suitable for the height of the individual.
Disclaimer / More Information
The information posted on this page on a hip flexor strain is for learning and educational purposes only. To learn to recognize the signs, register for first aid training at one of our training centers located throughout Canada. The training centers are in Edmonton, Calgary, Vancouver, Kelowna, Saskatoon, Victoria, Surrey, Mississauga, Winnipeg, Red Deer, Toronto, Ottawa and Halifax.