How to Recover from a Hip Flexor

The hip flexors get their name from the action they cause in the body. Hip flexion takes place when you move your thigh toward your stomach or fold your body forward at the waist. The muscles that compose the hip flexors are the iliacus, psoas minor and psoas major. Together, these muscles are often referred to as one unit--the iliopsoas. When you suffer a hip flexor strain, tiny fibers of muscle are torn. This often takes place in sports when sharp movements are made. To recover from this injury, you need patience and the right treatment approach.

Instructions

Conventional Treatment

• 1

  Rest immediately after the injury takes place. Continuing to move the hip flexor will exacerbate the injury and can prolong your recovery time. Keep your injured leg as still as possible throughout the course of the day.

• 2

  Apply ice to your thigh. Wrap ice cubes in a towel or use ice packs, and place them on your injury every three to four hours for a minimum of 20 minutes. Do this for at least three days or until the pain has subsided.

• 3

  Talk to your doctor about anti-inflammatories. He may prescribe a certain medication or recommend using an over-the-counter variety. These will keep stiffness and pain down as you recover. Make sure to take them as directed and be mindful of any side effects.

• 4

  Make an appointment with a massage therapist. A massage therapist will give you a soft tissue massage which will enhance blood flow to the injured area and speed up the healing process.

Corrective Exercises

• 5

  Stretch your leg from a standing position. Stand next to a table with your injured leg facing it. Place your hand on the table for balance and raise the foot of your injured leg in the air behind your body. Grab a hold of your foot with your free hand, and pull up and back slowly. Stop when you start to feel discomfort or your heel is by your butt and hold for 20 to 30 seconds. Release slowly, take a few breaths and repeat three or four more times.

• 6

  Execute a low lunge yoga pose. Take a long step forward with your noninjured leg and lower yourself down to the floor by bending both knees. Place the knee of your injured leg and the top of your foot flat on the floor and raise your arms above your head. Keep your back straight and lean forward slightly until you feel a good stretch in your hip flexor. Hold for 30 to 45 seconds and slowly release.

• 7

  Lie face up on the floor to do leg raises. Keep your injured leg straight and raise it up from the floor as high as possible. Lower it back down slowly and repeat for 10 to 12 repetitions. Do three or four sets and aim to raise your leg higher with each set.

• 8

  Attach a rubber resistance band to your lower injured leg to do a forward leg extension. Fasten the other end to a table or sofa leg about four inches above the ground. Stand with your back to the anchor and lift your leg out in front of your body. Move as far as you can and keep your leg straight as you go. Lower your leg back down, repeat 10 to 12 times and do three or four sets.