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Hip Flexor Healing

The hip flexors are a group of three muscles located on the front of the upper thigh or hip. Straining a hip flexor is a very common injury in sports. Healing can take several weeks depending on the degree of the injury.

  1. Apply Ice

    • Apply ice to the hip flexors daily for 20 to 30 minutes every three to four hours until the pain goes away.

    Stretching

    • Stretch the hip flexor muscles daily but not to the point of pain. Stretching can promote healing. Hold your stretch for 30 seconds, and do this several times a day.

    Rest

    • Rest the hip flexors by avoiding activities such as running or biking that will aggravate the muscles. Swimming is a good alternative.

    Resuming Normal Activities

    • Age and health determine how long recovery might take. If you have a mild strain, healing might take only a few weeks. A more severe injury can take more than six weeks to heal.

    Prevention

    • Always warm up before beginning any physical activity and begin slowly. Improving flexibility can aid in preventing future injuries to your hip flexors.

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