Hip Flexor Strain

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Hip Flexor Strain

Lifting your knee toward your body takes the work of many muscles, which are collectively known as your hip flexors. The hip flexor muscles includes, the iliacus and psoas major muscles, also known as your iliopsoas, the rectus femoris, which is part of your quadriceps.These muscles and the tendons that connect them to your bones can easily be strained if you overuse them. The main work of your hip flexors is to bring your knee toward your chest and to bend at the waist. Symptoms associated with a hip flexor strain can range from mild to severe and can impact your mobility. If you don’t rest and seek treatment, your hip flexor strain symptoms could get worse. But there are many at-home activities and remedies that can help reduce hip flexor strain symptoms.

Stages of Hip Flexor Strain

Stage 1 : Initial Stage

Only a few muscle fibers are damaged from minor tears.

Treatment Time : 2 Month

Sesssion Required : 10

Stage 2 : Advanced Stage

There is a potential for a loss of function to the hip flexor due to a moderate amount of damaged muscle fibers.

Treatment Time : 5 Month

Sesssion Required : 20

Stage 3 : Severe Stage Of Tear

The muscle fibers are completely torn, and you can’t walk without a limp.

Treatment Time : 9 Month

Sesssion Required : 45

Hip Flexor Strain Symptoms
  • Sharp pain in the hip or pelvis after trauma.
  • Sudden hip pain.
  • Upper leg feeling tender and sore.
  • Muscle spasms.
  • Swelling and bruising on the thighs or hip.
  • Tightness and stiffness after long periods of rest.
  • Cramping in the upper leg.
  • Pain when lifting your leg to the chest.
Hip Flexor Strain Causes
  • A hip flexor strain is typically caused by overuse.
  • Extended periods sitting (muscles in the hip stay contracted for a long period of time).
  • Weakness in muscles surrounding the hip flexors.
Hip Flexor Strain Test in Diagnostic

Physical Test

  • ROM
  • Thomas Test
  • FADIR Test
  • FABER Test
  • Stinchfield Resisted Hip Flexion Test
  • Ober Test

Medical Test

  • X-rays
  • MRI
  • CT Scan
Treatment Process of Hip Flexor Strain at Global Health Centre

Diagonosis

DIAGNOSIS

the muscle fibers are completely torn. If you have suffered a grade 3 tear, you probably can’t walk without a limp.

LASER THERAPY

LASER TREATMENT

Laser beam applied to the torn muscle.

LASER THERAPY

REPAIRING PHASE

After Laser Treatment, a moderate amount of damaged muscle is left, and there is a potential for loss of function in the hip flexor.

Regenerative phase

REPAIRING PHASE

Minor tears are left.

Outcomes

HEALED MUSCLE

After some sittings, we get healthy muscles.

Exercises For Recovery : Hip Flexor Strain
  • Exercises 1: Bridging
  • Exercises 2: Butterfly Stretch
  • Exercises 3: Dynamic Hamstring Stretch
  • Exercises 4: Forward Pigeon Pose
  • Exercises 5: Leg Raises
  • Exercises 6: Lunges
  • Exercises 7: Psoas Hold

Butterfly Stretch

Step 1 : Sit on the floor or a prop with the soles of your feet pressing into each other.

Step 2 : To deepen the intensity, move your feet closer in toward your hips. Root down into your legs and sitting bones. Elongate and straighten your spine, tucking your chin in toward your chest. Hold this position for up to 2 minutes.

Bridging

Step 1 : Lie on the ground and bend the knees, placing the feet flat on the floor hip-width apart. Press the feet into the floor, keeping the arms by the sides.

Step 2 : Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees. Squeeze the buttocks with the shoulders remaining on the floor.

Step 3 : Lower the buttocks to the ground and rest for a few seconds. Repeat 15 times and then rest for 1 minute. Do 3 sets of 15 repetitions.

Dynamic Hamstring Stretch

Step 1 : Sit with one leg extended and the other leg folded behind with your foot towards your glutes.

Step 2 : Fold over at the waist and reach for the shin or the foot.

Step 3 : Roll back up to the seated position. Repeat with the other leg.

Forward Pigeon Pose

Step 1 : Kneel on the floor on all fours. Pick up your right leg and move it forward on the ground in front of your body. Your lower leg should be on the ground, horizontal to the body. Your right foot should be in front of your left knee while your right knee stays to the right.

Step 2 : Stretch the left leg out all the way behind you on the floor, with the top of the foot on the ground and toes pointing back.

Step 3 : Shift your body weight gradually from your arms to your legs so that your legs are supporting your weight. Sit up straight with your hands on either side of your legs. Support your weight with your arms as much as possible. Repeat on the other side.

Leg Raises

Step 1 : Lie on your back with your hips square and your legs laid out comfortably on the floor.

Step 2 : Bend the knee of your non-injured leg at a 90-degree angle, planting the foot flatly on the floor. Hold for three seconds. Relax and repeat 10 times more.

Lunges

Step 1 : A person should begin by standing straight with their feet together. They then take a step forward with the right foot.

Step 2 : Bend the knee and transfer the weight onto that leg before lowering the hips toward the floor and holding the position.

Step 3 : This should then be repeated on the other side.

Psaos Hold

Step 1 : To do this stretch, a person should start in a standing position.

Step 2 : Then bend the right knee, lifting the upper part of the leg toward the ceiling and balancing on the other foot. They should try to hold for 30 seconds before switching sides.

Diet For Recovery : Hip Flexor Strain

Walnuts

Contains

  • Carbohydrates
  • Protein
  • Fiber
  • Sugar
  • Monounsaturated Fat
  • Saturated Fat

Pecans

Contains

  • Carbohydrates
  • Fat
  • Protein
  • Fiber
  • Sugar

Broccoli

Contains

  • Carbohydrates
  • Protein
  • Fiber
  • Sugar
  • Water

Drink plenty of fluids

Contains

  • Calcium
  • Potassium
  • Iron
  • Sodium
  • Fluoride

Vegetables

Contains

  • Fat
  • Vitamin A
  • Potassium
  • Vitamin C
  • Fiber
  • Folate

Lettuce

Contains

  • Carbohydrates
  • Fat
  • Protein
  • Fiber

Flaxseed oil

Contains

  • Saturated Fat
  • Polyunsaturated Fat
  • Vitamin A
  • Monounsaturated Fat

Herring

Contains

  • Carbohydrates
  • Fat
  • Protein
  • Fiber
  • Sugar
  • Sodium
  • Cholesterol

Anchovies

Contains

  • Carbohydrates
  • Protein
  • Fiber
  • Sugar
  • Saturated Fat
  • Sodium
  • Cholesterol

Tuna

Contains

  • Carbohydrates
  • Fat
  • Protein
  • Potassium
  • Selenium
  • Iron
  • Iodine
  • Fiber
  • Vitamin B6
  • Sugar
Recommendation and Precautions for Hip Flexor Strain
  • Make sure to stretch. Daily stretching is an important step in maintaining muscle elasticity and flexibility.
  • Use support. Using supportive devices such as braces or support tape can help prevent strain to the muscles.
  • Try different workouts. Alternating between exercises that strain the muscles, aerobic exercises, and low-impact exercises such as yoga.
  • Maintain proper balance. This includes keeping the proper posture when standing and resting, but also during exercise.
  • Plan resting days. Schedule days in between working out to rest and not exercise.