A hip flexor muscle strain is in the hip flexor and pain is generally at the front hip or groin. The group of muscles at the front hip of the hip flexors. The most used hip flexor muscles the iliopsoas. The iliopsoas muscle is in the lower back and pelvis, where it connects to the thigh bone (femur).
A muscle strain is graded one to three, and a tear is either partial or complete. Grade 1 Tear are small fibers slightly strained with minor pain, but allowing full range-of-motion (ROM). A Grade 2 Tear are more torn fibers and moderate loss of ROM. A Grade 3 Tear are muscle fibers completely ruptured and a major loss of ROM.
Recovery time for a Grade 1 Tear is one to two weeks, rest is sufficient self healing of muscle strain. A Grade 2 Tear is up to one month recovery time with uninterrupted rest and ROM strengthening and flexibility exercises. A Grade 3 Tear is six to eight weeks of post-surgery rehabilitation to the torn muscle. Symptoms you are going to feel are
Partial tear of muscle fibers include symptoms like
- limping
- pain during physical activity
- visible swelling and pressure increasing
- pain when contracting the muscle, especially against resistance
Apply conventional RICE (rest, ice, compression, elevation) to stabilize swelling and further inflammation. When not feeling pain at the third day attempt regular ROM activity. Diagnostic examination requiring imaging techniques further details diagnosis of muscle strain. What is important is reduce stress on injury and patient should continue ice, compression, and rest.
Common hip flexor exercises are
- kneeling hip flexor stretch
- front to back hip swing
- hip flexor stretch
- standing hip flexor
- supine hip flexor stretch
- low mount hip flexor with band
- butterfly stretch
- pigeon pose
