How do I get over this hip flexor strain?
4 min read
Asked by: Tabish Drury
Your doctor may suggest applying ice to the affected area in 10- to 15-minute increments. They will also recommend you avoid activities that will overuse your hip flexors. Additionally, gentle stretching exercises can help reduce muscle tension and decrease the likelihood of future injury.
How long does it take for a strained hip flexor to heal?
Recovery time for minor tears to hip flexors takes around two or three weeks. More significant tears can take up to six weeks. Severe hip injuries and tears can take closer to eight weeks to heal. These times are based on working closely with your physical therapist and following their instructions.
How do you get rid of a pulled hip flexor?
Some common ways to help treat hip flexor strain are:
- resting the muscles to help them heal while avoiding activities that could cause further strain.
- wearing a compression wrap around the area, which is available to buy in pharmacies or online.
Is it OK to walk with a strained hip flexor?
Depending on the extent of damage sustained, a hip flexor strain may be felt either as mild pain or a sharp and cramping one that can make it hard for you to walk without limping. The reason behind it is that the top of the thigh muscle may budge, making it hard for you to walk, indicating a tear which is less common.
How do you treat a sore hip flexor at home?
Here are seven ways to relieve hip flexor pain at home.
- Rest. …
- Apply ice/heat. …
- Try compression. …
- Elevate the leg. …
- Try gentle stretching. …
- Take over-the-counter pain relievers. …
- Avoid activities that aggravate the pain.
What aggravates hip flexor?
Through overuse or overstretching, the muscles and tendons that make up your hip flexors can become injured. Because your hip flexors are most engaged when you bring your knees up, activities that involve this motion such as running, dancing and martial arts are most likely to result in hip flexor strain.
How do you know if you pulled your hip flexor?
The most common symptom someone with a hip flexor tear or strain will have is hip pain. However, other symptoms may include swelling, bruising, and tenderness. A hip flexor tear or strain can be diagnosed in a full medical exam by your doctor.
How should I sit with hip flexor pain?
Avoid choosing low chairs or lounges/sofas. Tilt your seatbase forward just a little if possible, to bring the hips a little higher than your knees. Use a wedge cushion. Recline your seatback slightly.
What is the fastest way to relieve hip pain?
Another way to relieve hip pain is by holding ice to the area for about 15 minutes a few times a day. Try to rest the affected joint as much as possible until you feel better. You may also try heating the area. A warm bath or shower can help ready your muscle for stretching exercises that can lessen pain.
How should I sleep with hip flexor pain?
While sleeping, many side sleepers bend their legs and curl them up, shortening the hip flexors. If you are able, sleep on your back with a pillow under your knees to place your body in optimum position.
Can hip flexor pain be cured?
In many cases, hip flexor pain can be resolved with home treatment within a few weeks. If pain persists for more than 4 to 6 weeks, contact a doctor. A doctor can make a diagnosis and recommend appropriate treatment.
Can hip flexor pain last for months?
Depending on the severity of the injury, it may take 1-6 weeks for a hip flexor injury to heal. Minor injuries typically require 1-3 weeks of recovery time, while more severe muscle tears can take 4-6 weeks or longer. Untreated severe injuries may take even longer or cause chronic pain.
Does massage help hip flexor strain?
Stretching and massaging your hip flexors can help loosen these muscles and decrease any pain you’re feeling. An added benefit is increased flexibility, so this is an important exercise to try.
