At-Home Care For Hip Flexor Pain
Most people don’t think about the body’s muscles until an injury occurs that limits mobility or causes pain. Unfortunately, some muscle groups are critical to core movements, and the hip flexors fall into that category. Officially, the hip flexors refer to the four muscles located in the front of the thigh and are responsible for coordinating and controlling lifting the leg up towards the body, bending the knee, and general hip flexing. Although any person can succumb to an injury in that muscle group, people with more active lifestyles are more likely to experience a hip flexor injury.
How hip flexor injuries occur
Athletes, whether professional or amateur, are the most likely to be impacted by a hip flexor injury. In particular, sudden movements or quickly pivoting to change directions while running can lead to strains and tears in the muscle group. The injury is most common in people who are active runners, perform martial arts, or play impact sports like football, soccer, or hockey. However, outside of athletic groups, individuals who struggle with weak or stiff muscles or experience trauma or falls may also be at risk. Finally, failing to properly warm up before exercising can also lead to injury.
Signs of an injury
The most common sign that an individual has experienced a hip flexor injury is pain in the affected area. Specifically, people may experience discomfort or pulling in the front of the hip, cramping and sharp pain, limping while walking, difficulty standing after sitting or squatting, and trouble climbing stairs or navigating inclines and slopes. In some cases, the injured may notice physical changes such as bruising, swelling, or even bulging.
Is surgery necessary?
Usually, hip flexor injuries are confirmed via diagnosis with a healthcare professional. Along with relaying symptoms, a physician may perform a physical exam as well as diagnostic imaging, such as an ultrasound to check for tearing and fluid retention or an MRI to rule out blood clots and internal bleeding. In most cases, a hip flexor injury can be treated with consistent at-home care and temporarily ceasing physical activities.
At-home treatment
One of the most effective treatment plans a person can employ, especially immediately after injury, is the rest, ice, compression, and elevation (RICE) method. While all aspects of RICE are important, resting and not continuing physical activity is critical to prevent causing additional damage. Within the first 24 hours after the injury occurs, focus on icing the affected area for 10-15 minutes every hour. Afterward, continue every 3-4 hours, being sure not to place ice directly on the skin. Incorporating a compression bandage can also help control swelling, while elevating the injured leg also helps. Some physicians may also recommend an over-the-counter (OTC) pain medication to control swelling and reduce pain or gentle stretches to strengthen the muscle group.
When surgery is needed
Although most people can heal from a hip flexor injury with at-home care, more severe cases may require surgery to help repair a torn muscle. Individuals with serious damage, such as tendons or ligaments pulled off the bone, are the ideal candidates for an operation. However, for most people who heal with noninvasive care, the injury should heal within 1-2 weeks.
