The hip flexor muscles are located where the hip meets the thigh. This group of muscles is made up of the iliopsoas, sartorius, and rectus femoris muscles. The hip flexor allows the hip to lift up, or essentially “flex” as the name suggests. A hip flexor injury occurs when there is a tear in the muscle tissue, also known as a strain, and it is very common in athletes. Fortunately, this type of injury almost always leads to a full recovery and can be treated with mostly simple options. However, it is important to follow suggestions that will prevent a hip flexor injury from happening in the first place.
Source: REVO Physiotherapy and Sports Performance
The most common sports in which hip flexor injuries arise are running, hockey, football, soccer, and martial arts. Each uses the “flexing” motion of the hip, which can lead to overuse in repetition of the motion, and become a strain. Oftentimes, the most prominent causes of a hip flexor injury are insufficient warm up, lack of flexibility, or previous trauma (usually to the thigh). Nevertheless, it is important to recognize the symptoms and immediately contact a medical professional if something seems wrong. The most common symptoms include: pain, swelling, bruising or discoloration, muscle spasms, weakness in hip or lower, trouble walking without limping, and feeling of pulling or tightness.
After seeing a medical professional, they will diagnose the hip flexor injury with an ultrasound or MRI, especially to make sure there are no blood clots or incorrect diagnosis. The diagnosis of a hip flexor injury is categorized into three grades. The first grade is a mild strain: there is a slight pull with a tiny tearing (this is most common). The second grade is a moderate strain: the fibers within the body of the tendon have torn and the tendon is usually longer, with a loss of strength. The third and last grade is a severe strain where there is a full tear of the tendon; this is extremely rare and often requires surgery to repair torn muscle or reattach tendons/ligaments torn off the bone.
There are many options for treatment, according to the recovery plan that may be best based on return to sports and grade of strain. First, it is essential to rest from physical activity for as long as a medical professional deems necessary. In order for the hip flexor to heal fully, it needs time away from constant stretching and pulling with the motion of jogging, sprinting, etc. Another option that is recommended for pain and swelling is the use of anti-inflammatory medication such as ibuprofen, naproxen, or acetaminophen. Additionally, after the day of the injury, be sure to ice for 10-15 minutes every hour, and from the days following, every 3-4 hours. Elevation will also help remove excess fluid causing the hip area to swell, and this can be done by elevating the hip and legs above the level of the heart. Blankets, pillows, and soft objects to be placed underneath may help raise the hip up without pain. Finally, compression bandages that can be wrapped around the hip area will help reduce blood flow to the injured muscle and swelling.
Source: PDH Therapy
In order to prevent hip flexor injuries in the future, especially athletes prone to increased risk (previous thigh injury, inflexibility, muscle weakness or imbalance, etc.), make sure to stretch and warm-up thoroughly before exercising. The muscles need time to prepare to endure the repeated motion of hip flexing and it will improve the range of motion. Also, increasing flexibility, which can be done through physical therapy, will drastically reduce the chances of attaining a hip flexor injury. Physical therapists will help strengthen the muscle in the location of injuries which can be extremely helpful for the future and ensures a quick recovery.
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