If you’ve been away from sport for a while, whether it’s the start of pre-season or you’ve taken a break, you may find yourself in a position where it’s been months since you’ve run or kicked a ball. After only a few training sessions, you take a stride, and suddenly a sharp pain strikes your hip. You’ve experienced a hip flexor strain!
Perhaps you feel it’s best if you stop right there, however there are effective ways to recover like a pro and get your body back to full strength quickly.
What Are Hip Flexors?
The hip flexors are a group of five muscles that are located at the front of your thigh in the pelvic area. These muscles are the Iliacus, Psoas, Pectineus, Rectus Femoris and Sartorius. Their primary function is for the movement of bringing your knees toward your chest.
Hip flexor injuries are incredibly common in athletes, accounting for up to 30% of injuries in high-risk sports such as running, football, soccer, hockey, gymnastics and martial arts. Every step, kick or tackle you make engages your hip flexors. When these muscles are under intense stress, they can become painful.
What Does a Pulled Hip Flexor Feel Like?
A hip flexor strain typically presents as a sharp pain, cramping or pulling sensation in the front of your hip or groin. Activities such as squatting, walking, running and jumping or even sitting for extended periods can worsen the pain.
The severity of a hip flexor strain can be categorised into three grades:
- Grade 1 (Mild): A small tear in the muscle fibres, causing mild discomfort that may still allow you to run or participate in sports.
- Grade 2 (Moderate): A more significant tear in the muscle, likely accompanied by some swelling and tenderness as well. You may experience weakness, resulting in a limp.
- Grade 3 (Severe): A complete rupture of the muscle fibres, leading to significant difficulty with weight-bearing along with a loss of function.
Why Did I Get a Hip Flexor Strain?
There are several factors that contribute to hip flexor strains in athletes:
- Muscle weakness.
- Inadequate warm-ups before exercise or sport.
- Improper or excessive activity progression.
- Poor biomechanics.
- Long periods of sitting such as a desk job or sitting in the car.
- Weak pelvic and abdominal control.
If you think you have a hip flexor strain, don’t despair because the team at Melbourne Sports Physiotherapy St Kilda, Blackburn, Malvern East and Essendon can address these issues and help you get back to doing what you love!
How to Treat Hip Flexor Pain and Strains
The initial treatment for any soft tissue injury follows the POLICE protocol: Protect, Optimal Loading, Ice, Compression and Elevation. Follow this approach for the first 48–72 hours to minimise bleeding and damage to the muscle.
Rest your leg in an elevated position and apply an ice pack for 20 minutes every two hours. Remember to always avoid direct ice contact with skin to prevent ice burn.
Also, apply the No HARM protocol: No Heat, Alcohol, Running or Massage. This ensures reduced bleeding and swelling in the affected area.
Once the initial pain and stiffness have subsided, you can begin gradual exercises and work toward returning to sports or running. That’s where your sports physio comes in!
How Physiotherapy Helps with Hip Flexor Strains
At Melbourne Sports Physiotherapy, the skilled clinicians use a variety of techniques tailored to address your specific hip flexor pain:
- Load management – keeping you active without pushing too hard.
- Soft tissue mobilisation using deep pressure and stretching.
- Dry needling can help reduce tightness, promotes healing and reduces pain.
- Gentle hip stretches to reduce tension in the muscles.
- Strengthening exercises for the lower body and core.
- Biomechanics adjustments to improve alignment and movement.
- A gradual return to running and your sports program.
Recovery Time for a Hip Flexor Strain
The time it takes to return to sport or running depends on the severity of the strain. Grade 1 and 2 strains usually require about 4 to 6 weeks for recovery while grade 3 strains may take longer.
If you’ve strained your hip flexor, a physiotherapist can help you achieve the best outcome and minimize the risk of recurrence, ensuring you’re ready for the next pre-season!
At Melbourne Sports Physiotherapy, the expert team will accurately diagnose and guide you through your rehabilitation. They use the latest strength testing and force plate technology to ensure you return to the field stronger than ever.
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The physios at Melbourne Sports Physiotherapy are dedicated to helping you move pain-free as soon as possible and to improve your overall mobility for a healthier, more active life. If you have injured your hip flexor or even if you’re uncertain whether you’re experiencing a hip flexor strain, make an appointment by calling or booking online.