The hip flexors are three muscles: rectus femoris, psoas major and illiacus. They facilitate forward range-of-motion (ROM) – (running, walking). Occasionally, they can be distressed by propulsive ROM (jumping, kicking). The hip flexor muscles stabilize the lower extremity. Scant elasticity in the hip joint and strength deficiency are frequently related with hip flexor strain.
Symptoms of hip flexor tension
Pain is the most noticeable symptoms of hip flexor strain. Pain settles amidst the anterior thigh and it worsens with the knee uplifts to the chest. Propulsive ROM is agonizing thus sports are delimited when it’s strained. There may be swelling yet it’s seldom and the probability of spasms and bruising engenders, but it is contingent on the seriousness of stain.
Workouts to alleviate hip flexor pain
A half frog pose workout conditions the hip flexors and nearby muscles. This workout enhances muscle along the spine, and it’s also useful for relieving low-back pain.
Now, begin prostrate on a comfortable surface with hands beneath the shoulder. Outstretch the arms, elevating the torso and bend the spine upward. Curve the left foot to the glutes and raise the left hand then clutch the toes with the palm directed downward. Push down to intensify the stretch, without pain. Avoid the torso to twist when raising the arm. Repeat the workout with the right leg.
Hip abduction. Stand straight and maintain the hips, knees, and feet guided forward. Maintain the knee straight, and upraise one leg outward. Gently descend the leg to the original position. Repeat with the opposite leg and do 10 reps, alternatively do this exercise lying down.
Standing knee raise. For more stability use a chair or any fixed object. Upraise one leg to the chest no farther than the waist, and control this position up to three seconds. Descend the leg and do 10 reps with the opposite leg.
Straight leg raise. Begin prostrate with the knees angled and feet flat on the floor. Align one leg and uplift it two feet from the ground. Maintain the thigh muscles contracted and don’t curve the knee. Control this position 10 seconds and repeat with the opposite leg. Do 10 reps.
