A hip flexor strain is an injury identified by tearing of one or more of the hip flexor muscles and typically causes pain in the front of the hip or groin.
The group of muscles at the front of the hip are called the hip flexors. The most commonly involved muscle in a hip flexor strain is the iliopsoas. The iliopsoas muscle stems from the lower back and pelvis and inserts into the thigh bone (thigh).
The hip flexors are responsible for moving the knee towards the chest (i.e. flexing the hip) during activity and are especially active when sprinting or kicking. Whenever the hip flexors agreement or are put under stretch, tension is put through the hip flexor muscle fibres. When this tension is excessive due to excessive repetition or high force, the hip flexor muscle fibres may tear. When this happens, the condition is called a hip flexor strain.
Hip flexor strain also called Hip Flexor Injury, Iliopsoas Strain, Psoas Strain, Hip Flexor Tear, Strained Iliopsoas Muscle, Torn Iliopsoas Muscle, Pulled Hip Flexor.
Tears to the hip flexors can range from a small partial tear where there is very little pain and minimal loss of function, to a complete rupture including an unexpected episode of severe pain and substantial impairment.
Hip flexor pressures range from grade 1 to grade 3 and are categorized as follows:
- Grade 1 Tear: a small number of fibers are torn resulting in some pain, however permitting complete function.
- Grade 2 Tear: a significant number of fibers are torn with moderate loss of function.
- Grade 3 Tear: all muscle fibers are burst leading to major loss of function.
Most of hip flexor pressures are grade 2.
Causes of a Hip Flexor Strain
Hip flexor stress most frequently occur due to a sudden contraction of the hip flexor muscles (especially in a position of stretch). They typically take place during sprinting or kicking activities. This is especially so during explosive acceleration or when a footballer performs a long kick, particularly following an insufficient warm-up.
Sometimes, patients may establish this condition slowly due to recurring or prolonged strain on the hip flexor muscles. This might happen due to recurring kicking or sprinting exceedingly. Hip flexor stress are commonly seen in running and kicking sports such as football and soccer.
Signs and Symptoms of a Hip Flexor Strain
Patients with this condition typically feel a sudden sharp pain or pulling sensation in the front of the hip or groin at the time of injury. In minor stress, pain may be very little allowing continued activity. In more severe cases, patients might experience severe pain, muscle spasm, weakness and an inability to continue the activity. Patients with a severe hip flexor strain might likewise be unable to walk without limping.
Patients with this condition usually experience pain when lifting the knee towards the chest (especially versus resistance) or during activities such as running, kicking or going upstairs. It is likewise common for patients to experience pain or tightness after these activities with rest, specifically upon waking in the early morning. Swelling, inflammation and bruising may also be present in the hip flexor muscles. In cases of a grade 3 tear a visible defect in the muscle may be evident.
Hip Flexor Strain Treatment
- Visit your family doctor. If you presume you have a hip flexor strain, a journey to your family physician can help to figure out precisely what is incorrect. An examination of your hip and thigh will permit your doctor to come to a diagnosis. Further testing may be required if your doctor thinks a severe strain or additional injury.
- Ice your hip flexor muscles. Place ice bag on your injury for 30 minutes at a time. You must ice your hip flexor every 3 to 4 hours. Continue this treatment for the next 2 to 3 days or up until you are pain-free.
- Take anti-inflammatory medications. During your doctor go to, it is likely that your doctor prescribed anti-inflammatory medicine. Take your medications as directed.
- Rest your hip flexor muscles. Prevent engaging in the activity that caused your hip flexor strain. Prevent sports and exercise up until you are pain complimentary. Going back to your normal activities too rapidly can turn your hip sprain into a chronic issue if you do not take the time to recovery.
- Stretch your hip flexor muscles. Progressive extending can help to improve the strength and flexibility of your hip. You can take part in hip flexor stretches. In a hip flexor stretch you kneel on both of your knees. Your unaffected leg must be placed forward with your foot flat on the floor. Slowly lean forward at your hip as your somewhat arch your back. You will feel a stretch in the front of your hip. Hold this position for a count of 30 seconds and repeat a set of three repeatings.
- Stretch your quadriceps gor thigh muscles. Stand with your hands on a counter or wall for support. Grasp the top part of your foot and ankle on your injured leg. Pull your foot up so that you are approaching your butt. When you feel a stretch on the front of your thigh, hold this position for a count of 30. Repeat one trine repeatings.
Things You’ll Need
Hip Flexor Strain Recovery Time
Depending on the intensity of the injury, it can take one to 8 weeks for a hip flexor injury to recover. Minor injuries normally require one to 3 weeks of recovery time, while more severe muscle tears can take four to eight weeks. Some steps will help you to heal a hip flexor strain fast. After resting for a couple of days after the injury, a few of the treatment methods you can use to recover as quickly as possible are:
- Advanced exercises: Stretching the hip flexors, hamstrings, quadriceps, and calf muscles can assist avoid future injury and loosen up the tight muscles that contribute to hip flexor pain.
- Physical therapy: In addition to progressive stretches, a physical therapist can provide proper enhancing exercises, massage, biomechanical correction, and other treatment methods to help you recuperate securely and prevent reinjury.
- Cold Therapy: Using a cold therapy system will help in reducing inflammation deep in the broken tissues and relieve hip flexor pain. The addition of active compression also promotes healing for faster recovery.