Hip flexor strains are a common injury resulting from overstretching or tearing the muscles in the front of your hip. These strains often occur due to sudden movements, overuse or poor
form during physical activities. The hip flexor group of muscles can become strained, leading to pain, tenderness and limited hip mobility.
Luckily, there are several effective exercises and stretches that can help you recover. These specific movements focus on strengthening the hip flexor muscles, alleviating pain and improving flexibility. It is important you navigate your recovery with a sensible approach to exercises and stretches while avoiding movements that could make the strain worse.
Recovery Strategies: Exercises and Stretches for Hip Flexor Strain
Effective recovery relies on particular stretches and exercises that will improve the affected area, while reducing the risk of further injury. Consult with a physio experienced with hip injuries – the team at Melbourne Sports Physiotherapy St Kilda, Blackburn, Malvern East or Essendon treat acute and chronic hip injuries and can advise a safe and effective treatment plan for you.
Gentle Hip Flexor Stretches
One of the first steps in recovering from a hip flexor strain is to stretch the affected muscles carefully. The key is to perform stretches slowly and listen to your body, so stop if you feel any pain.
- Standing Hip Flexor Stretch: Stand tall with your feet hip-width apart. Take a large step forward with one leg, bending the front knee while keeping the other leg straight. Lean forward from your hips until you feel a stretch in the front of your hip. Hold the stretch for 30 seconds, then repeat on the opposite side.
- Kneeling Hip Flexor Stretch: Kneel on on your affected leg, with the other leg forward, foot flat on the floor so both legs are bent at 90 degrees. Lean into the stretch by moving your hips forward, feeling a stretch in the front of your hip and thigh. Hold for 30 seconds, then switch sides.
Pelvic Tilts
Pelvic tilts are effective for strengthening your core, which provides support for the hip flexors and can help prevent further injury.
Lie on your back with your knees bent and feet flat on the floor. Place your hands on your lower back, just above the hips. Slowly tilt your pelvis upward, pressing your lower back into the ground. Hold this position for five seconds, then relax. Repeat 10 times.
Bridges
Bridges are another great way to strengthen your core and glutes while also helping support the hip flexor muscles.
Lie on your back with your knees bent and feet flat on the ground. Place your hands by your sides with palms facing down. Raise your hips off the ground, forming a straight line from your shoulders to your knees. Hold the position for five seconds, then lower your hips back down. Repeat 10 times. Focus on using your glutes rather than your hamstrings.
Leg Raises
Leg raises are a more advanced exercise that targets the hip flexor muscles directly.
Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head and elbows bent outward. Slowly lift one leg off the ground, keeping it straight, and hold for five seconds before lowering it back down. Repeat 10 times for each leg.
Exercises to Avoid After a Hip Flexor Strain
Along with incorporating the right exercises, it’s just as important to avoid certain movements that could exacerbate your injury. Initially, steer clear of exercises that put excessive strain on your hip flexors, such as:
- High-intensity workouts
- Running
- Jumping
- Lunges
- Squats
However, this restriction is temporary. As you progress in your recovery, you can gradually re-introduce these activities with the help of a physiotherapist, who will guide you on when it’s safe to return to each exercise.
The Smart Approach: Patience and Professional Guidance
Recovering from a hip flexor strain usually takes a bit of time, anywhere from several weeks to a few months. It is essential to stay patient during the recovery process and allow your body the time it needs to heal properly. Along with your regular rehab exercises, ensure you’re getting enough rest, staying hydrated and maintaining a nutritious diet to promote healing.
If your recovery is slow or you’re unsure how to begin your rehabilitation, seeing a physical therapist is highly recommended. A professional can help create a personalised rehabilitation plan tailored to your specific injury, ensuring you’re doing the right exercises at the right time.
While dealing with a hip flexor strain can be frustrating, overcoming it is entirely possible. By following the right exercises, stretches and avoiding movements that may aggravate the strain, you’ll be well on your way to recovery. Stay consistent, be patient, and listen to your body. With the right routine and support, you can regain your mobility and return to an active lifestyle.
If you’re ready to take control of your recovery from a hip flexor strain, Melbourne Sports Physiotherapy can help. Their expert team will guide you through your rehabilitation process with a personalised treatment plan specifically for you. Start your journey to pain-free movement today by calling or booking an appointment online.
Sky Bloom INC 
Awais Shamsi 
Qamer Javed