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Hip injuries

Hip Flexor Strain treatment – 3 things to try today

Hip Flexor Strain is a muscle strain felt in the front part of the hip. It is often associated with speed training or compensating for another injury, especially Achilles tendonitis or plantar fasciitis.

In this post we will look at hip flexor strain treatments and getting you back on track and pain free.

To see if you have strained your hip flexor muscle try the following maneuver: while standing, flex your hip such that your knee comes up towards the chest, then have a friend apply moderate pressure to pull the knee down while you resist. This test should result in pain similar to your symptoms.

Three Hip flexor strain treatments

Now, you may be able to run just fine at slower speeds and shorter distances, but as the distance or speed increases; watch out – it can bite. Be sure to fully recover before resuming progressive training. Don’t rush to cover more distance – just keep working on pain free running.

hip flexor strain

1. Gentle stretching of the hip flexor muscles usually accelerates healing. Hold the stretch for thirty seconds, repeat three times, and perform this routine two to three times per day.

2. Check to see if your hip pain could be from compensating for decreased calf strength. In order to do this – perform twenty to thirty heel raises while standing on one leg and then compare to the other leg. If there is a substantial difference then work on strengthening the calf muscles

3. Trunk strengthening is essential, especially for more chronic injuries. The hip flexors attach to the spine and will perform optimally with good trunk strength. The hip flexors propel us forward as we run and must be balanced by well conditioned trunk muscles.

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Hip injuries Recovery

Hip Stress Fractures – The Injured Runner

Bursitis is a pain that develops on the outside of the hip. A bursa is a thin fluid filled sack that helps reduce friction between your gluteal muscles and the femur bone, somewhat like a Teflon pad. Excessive or abnormal strain to the area can cause the bursa to swell and become painful. You may develop this as a result of increased training or weak hip muscles. Bursitis is more common among middle-aged ladies. The pain can often be felt by pressing your fingers behind the boney bump on the side of your hip.

  • Strengthening of the gluteal muscles (especially the hip abductors) will bring you the best, long term results. Start with exercises where you are not weight bearing. A simple but very effective exercise is to lie on your side (painful side up) with your back and shoulder blades flush against the wall and top leg straight and against the wall – then lift 12 inches keeping the leg close to the wall and foot horizontal. You repeat this thirty times with a goal of eventually being able to do thirty times with a 5# ankle weight. As symptoms improve progress to standing gluteal exercise.
  • Gluteal and hamstring stretching can help decrease tightness over the bursa. Hold the stretch for thirty seconds (if not too painful) and repeat three times, perform this routine twice times per day. See gluteal and hamstring stretches.
  • Arch supports or orthotics (custom foot supports) may help reduce the strain on the bursa if your foot / knee rolls inward excessively as you run.
  • Leg length differences may also affect this condition. Have a friend observe your pelvis to see if one side is higher than another. A physical therapist or chiropractor can also help you with this. If there is a difference in length try putting an arch support in the shoe of the shorter leg.
  • An injection can provide quick relief, but be sure not to skip strengthening as symptoms improve.
Categories
Hip injuries

Snapping Hip – The Injured Runner

Snapping Hip as the name implies is a condition where a snapping sensation is felt in the front or side of the thigh. This condition can range from annoying to debilitating. The most common location is the front of the hip, deep to the hip flexor muscle. The cause of the popping may be the hip flexor muscle flipping over a bursa or a ridge in the pelvic bone. If you lie on your back and lift the leg as it is held in a straight position you will feel your familiar snap.

Occasionally a snapping hip condition develops on the outer side of the hip. These conditions are not serious but can be quite painful.

  • Gentle stretching of the hip flexor muscles. Hold stretch for thirty seconds, repeat three times, and perform this routine two to three times per day. See Hip Flexor Stretch.
  • Trunk strengthening is essential. The hip flexors attach to the spine and will perform optimally with good trunk strength. The hip flexors propel us forward as we run and must be balanced by well-conditioned trunk muscles.