Strained Hip Flexors?

[Aussiekat]

I'm learning a new stunt with a bow and arrow and then I let go but hold the leg up (is it called a free stretch?), and after training my left hip flexor really hurts. Like hurts to walk up the stairs or just lift my leg to get off the sofa. I stretched it out and now I'm icing it, but is there anything I can do to help it heal quicker and prevent it from happening again? I already do the hip flexor circle lift exercises as part of my warmup. I can't think of anything else to strengthen them :(

 

[MissBee]

Ice for several days, DON"T continue stretching or trying this stunt (or any other really)...it's June, you can afford 3 days off. After a few days of ice and rest, you can start gently stretching again. You need to work on balance/strength (lunges, calf raises, mini-squats) you can do those on both or one legs. You can also do balance work on a balance board or a bosu ball. You also have to strengthen your adductors and hamstrings, often these types of injuries can happen due to an imbalance in strength (creating an uneven pull).

 

[keepdreamin]

ICY HOT!!! It's my life saver :p

 

[Aussiekat]

Ice for several days, DON"T continue stretching or trying this stunt (or any other really)...it's June, you can afford 3 days off. After a few days of ice and rest, you can start gently stretching again. You need to work on balance/strength (lunges, calf raises, mini-squats) you can do those on both or one legs. You can also do balance work on a balance board or a bosu ball. You also have to strengthen your adductors and hamstrings, often these types of injuries can happen due to an imbalance in strength (creating an uneven pull).

Oh Miss Bee, sadly I'm in Australia and we start our season soon with two comps coming up in early July. I wish I could take three days off! It's only been a few hours so I'll see how it is when I wake up. I should still be able to stunt if I don't pull the stretch or do jumps … maybe? My coach is going to cry, flexible flyers are in short supply on the team :(

 

[Jessica]

I'm learning a new stunt with a bow and arrow and then I let go but hold the leg up (is it called a free stretch?), and after training my left hip flexor really hurts. Like hurts to walk up the stairs or just lift my leg to get off the sofa. I stretched it out and now I'm icing it, but is there anything I can do to help it heal quicker and prevent it from happening again? I already do the hip flexor circle lift exercises as part of my warmup. I can't think of anything else to strengthen them :(

I hurt my hip flexor last March (march 2010) and was in physical therapy from August 2010 till april 2011 twice a week.... i still can not do everything. (i can do my skills now but if I work them for an extended period of time it hurts a lot). Mine got so bad that I could not do round offs or lift my leg at all (toe touches etc). So be really careful cause this injury sucks...and is super slow to heal.

 

[MissBee]

You really really really need to take the time off. It's not worth having a permanent injury. I ended up with a Level 2 strain (which is really a strain with partial tearing). It was awful. That was 10 years ago and I still do not have the range of motion I used to have with that leg (my range of motion is still well beyond the average woman in her mid 30s, but for me-it's too low!)

 

[CF1erce]

To strengthen hip flexors, get on the floor on your right knee, with your left leg extended in front of you. Put your hands on either side of your extended leg, near your knee, and lift your entire leg in small pulses. This exercise also works great for front hurdlers.

 

[peytonnmariee]

same thing happen to me...i didnt do anything for a week and a half (we had a break) and i got back and it was fine? it will ocasionally hurt like after we strength and flexibility for a few days in a row for a few hours. but REST it
!!!!!!!!!!!!!!!!!

 

[Mom Jeans]

don't stretch......it HAS to rest, even if your season is starting because it's only gonna get worse......much worse

 

[Aussiekat]

Okay, I haven't stretched, I've been icing for days (which is hellish, winter is really setting in) and I am already feeling so much better. It's so frustrating not doing anything, but y'all are right, it's not worth screwing it up for the whole season. Sigh.

Now, does anyone else have any other strengthening exercises to do other than the lift/pulses that @CF1erce mentioned?

 

[Junior6621]

Abduction and Adduction stretched on your hip flexors. Grab a Thera-band or Rubber Band and make a loop. Put it on both feet and side step (nice big, slow steps) leading with your left across the floor and then back with your right foot leading, 2 sets. You will feel this Abduction workout! Adduction are much more simple, sit down on a chair place a panel mat folded or your hand or something about 3- 8" thick. squeeze the mat with your knees and hold for 5 - 10 second intervals. 3 sets of 10. You should feel that too! These are the best 2 exercises I have.

 

[wcsstilldeath]

This is the worst. I have a problem similar to this. Ive pulled the hip flexor before. My coach made us slide from a left split into a middle without lifting up, so basically the hip flexor was wayyyyyy over extended for not being stretched well enough. I thought it healed up well but now almost 2 years later, after too much streching or too many jumps, it aches again and I cant even walk up the stairs. Has this happened to anyone? Sounds like the injury isnt fully healed, and I need to speed up the process.

 

[YesWeServedIt]

Bringing this thread back! I don't know if I have a strained hip flexor or what, but I was stretching, and I think I pushed myself a little too much from stretching my over splits and scorpion.. It is on my left hip, and it aches! It kind of makes my thigh ache too...But it's mainly in my hip, and when I move it, it pops a lot! :( Any idea what it is and what I can do?