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This blog was initially published on January 27, 2020, and has been updated since then. Anyone can experience a hip flexor injury, but athletes, martial artists, and dancers are particularly familiar with this kind of discomfort. The hip flexors are a group of muscles located at the bottom of your abdomen and the top of your hips. Even if you're not performing a three-hour stage show like a certain superstar, activities such as kicking, running, jumping, and dancing all engage these muscles.
When you're pushing yourself hard and overworking or overstretching those muscles, they can become strained, leading to pain and sometimes even reduced mobility. But there's no need to simply endure it. Here's what your recovery timeline might look like, how to accelerate your recovery, and what causes this type of injury in the first place.
Let’s call it what it is—a hip flexor injury. Lifting your knee towards your body requires many muscles to work together, including the psoas major and the iliacus, collectively known as the iliopsoas. While that might sound like a literary reference, these muscles are part of the hip flexor group and are the ones most commonly affected in a hip flexor injury. If only a few muscle fibers are torn, the injury is usually minor and may not significantly affect your daily functions but will likely still be painful. However, if the muscle is entirely torn, it can be severe and impair mobility.
So, why does this happen? Overuse is a common culprit, especially repetitive actions like kicking or jumping, which can lead to overtraining syndrome. Not warming up or stretching properly can also contribute. Many people rush into their workouts without taking the time to stretch, but doing so gradually increases the stress your muscles can handle, allowing you to perform better. Lack of flexibility can make your muscles and fibers tighter, making them more susceptible to injury. Trauma, such as falls or accidents, can also cause damage, particularly if you tense up in anticipation of the impact.
Beyond pain, you might notice swelling, bruising, muscle spasms, tightness or pulling sensations in your hip, difficulty walking or climbing stairs, and trouble getting up from a seated position.
Recovering from a hip flexor injury depends on its severity, but here’s a general timeline: Minor injuries typically heal within 1-3 weeks with rest and proper care, while severe injuries may take 4-6 weeks. Without treatment, severe injuries could take months to fully recover and may result in chronic pain.
To speed up recovery, start by consulting your doctor for a diagnosis and personalized advice. Some general recovery tips include:
Rest: It’s crucial to stop engaging in the activity that caused the injury to prevent further damage. Use this time to relax and enjoy activities like binge-watching shows or catching up on reading.
Ice: Applying a cold compress or ice pack every hour for 10-15 minutes during the first day can help reduce inflammation and alleviate pain. Avoid applying ice directly to your skin—wrap it in a towel first.
Compression: Compression helps reduce swelling, ease pain, and potentially boost mobility. Active compression systems can further minimize swelling. A cold and compression therapy system combines both benefits.
Medication: Pain-relieving medications can provide temporary relief, and nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, can help with swelling. Always consult your doctor before taking any medication to ensure safety and avoid interactions with other medications.
Cold and compression therapy systems, like the GAME READY system, may help manage pain during recovery. These systems are designed to reduce pain, edema, and swelling after surgery or acute injuries. Discuss with your doctor about using GAME READY to get back to your favorite activities without the pain.
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