How to Treat Hip Flexor Injuries

Sudden pain which radiates along the front of your hip to your thigh is an indication of a hip flexor injury. Your pain can increase every time your move or try to lift your knee towards your chest. You can experience some swelling, bruising or muscle spasms in the hip area. However, the additional symptoms depend on the severity of your injury. Your hip flexor injury could have occurred with an explosive burst of movement. Treatment should focus on improving your flexibility and prevent re-injury.

Instructions

• 1

  Treat your injury. Every 3 to 4 hours apply ice on the area for 20 to 30 minutes. You can either massage the injured area with ice or you can place ice packs on the area. Do this for approximately 2 to 3 days or until the pain subsides. In addition, take anti-inflammatory medication, like ibuprofen, to control inflammation. You should also rest the injury. If you try to return to your activities too soon, according to Sports Injury Info, your hip flexor injury can become chronic. So rest is important.

• 2

  Rehabilitate your hip flexor injury. There are exercises you can perform when you no longer fee a sharp pain, but only a mild discomfort, according to University Sports Medicine. For instance, try a quadriceps stretch. Stand in front of a hard surface, such as a counter or table. Make sure you firmly hold on to the surface. Then grasp your ankle on your affected side. You want to grab the top part of your ankle. Pull your foot behind you until your feel the front part of your thigh stretch. Hold for 30 seconds. Then repeat the exercise three times.

  Another exercise you can try is the hip flexor stretch. Kneel on your knees. Move your uninjured leg forward like you are about to start a track race. Make sure your foot is completely resting on the floor. Lean forward at the hip. Try to press your pelvis toward the floor. However, you want to keep your back slightly arched until you feel the front of your hip stretch. Hold for 30 seconds. Then repeat a total of four times.

• 3

  Perform more complicated stretches. When you no longer have pain, try a straight leg raise stretch to help your hip flexor injury. On the floor, rest on your back. Tighten the top of your thigh muscles on your affected leg. Then point your toes toward the ceiling. Lift your leg about 10 inches off the floor. Make sure that your knee is straight. Lower your leg, slowly, to the floor. Relax then repeat 10 times. Complete three sets of 10.

  Also perform the heel slide stretch. Sit on a firm surface. Extend your legs in front of you. Slide the heel of your affected leg slowly toward you. Your knee should move toward your chest as you slide your heel. Then extend your leg back to the starting position. Complete a set of 20.