Easy Exercises for Hip Flexor Pain (2024)

FAQs

Easy Exercises for Hip Flexor Pain? ›

Ice and heat.

Both ice and heat can be helpful for hip flexor pain. Right after an injury or pain flare, it's usually better to use ice. Ice eases pain and swelling by constricting blood vessels and decreasing circulation to the area.

Ice and heat.

Both ice and heat can be helpful for hip flexor pain. Right after an injury or pain flare, it's usually better to use ice. Ice eases pain and swelling by constricting blood vessels and decreasing circulation to the area.

Self-Care for Hip Flexor Pain

Avoiding activities that put stress on the hip, including any sports that involve running, kicking, or turning. A person may want to consider limiting going up or down stairs or walking long distances; however, activities should not be completely avoided.

Walking helps keep your hip flexors loose. In fact, one of the best things you can do to keep them from tightening up is to get up and walk around every 30-45 minutes during the day. This is especially helpful if you spend a lot of time sitting down.

Light exercise is encouraged to relieve hip flexor pain. There are several exercises recommended to stretch, strengthen, and reduce hip pain. These exercises do not require any equipment and can easily be done at home.

Causes of hip flexor strains include: Overuse: Repeating the same motion — whether at work or during an activity like playing sports — can lead to overuse syndrome. Not stretching or warming up before exercise: Stretching before exercise gradually increases how much stress you put on your muscles.

Lower abdominal strains are sometimes mistaken for hip flexor strains because the pain can be in the same location.

Road to Full Recovery: How Long Does a Strained Hip Flexor Take To Heal. The recovery time for a hip flexor strain will depend on the severity of the injury. It typically requires one to three weeks of rest and treatment to recover from mild conditions fully.

Try sleeping on your back

Sleeping on your back evenly distributes your weight and prevents any one joint from getting strained. That means it's beneficial for your hips. If you're not normally a back sleeper, it can be tricky to get used to this position. Try adding a pillow or bolster under your knees.

How do I reduce inflammation in my hip flexor? ›

Slowly and gently pull your foot with your right hand, bringing your leg around behind you while keeping your pelvis tucked under and being careful not to arch your back. You should feel a stretch in the front of your thighs and your hip flexor on the right side. Repeat on the opposite side.

Football, hockey, running, and martial arts are more likely to create this type of injury. However, there are also aggravating factors that can lead to hip flexor strain include, such as: Weak muscles surrounding the hip flexors. Not warming up/ poorly conditioned muscles.

Try sleeping on your back

Try adding a pillow or bolster under your knees. Not only does this further ease strain on your hip flexors, but it can also help you stay on your back through the night. That added bit of extra support might be what you need to wake up without pain that's worse than the night before.

It typically requires one to three weeks of rest and treatment to recover from mild conditions fully. On the other hand, more severe cases can take around four to six weeks or longer. In addition, injuries that did not receive immediate treatment may take months to recover fully and may also cause chronic pain.