You Are Off Exercising
Because Of Hip Flexor Injuries?
Don't let Hip Flexor Injuries do that to you!
This is because there are smart ways to prevent the injuries.
How do I start to describe these kinds of hip injuries?
They're a bit complicated, thanks to the fact that your (and mine) hip muscles are surrounded by several muscle groups.
What's commonly known as hips are actually the hip bones located at the top part of your pelvis.
The pelvis is not muscle. It's bone, so we can leave it out as far as injuries are concerned.
We're looking at the surrounding muscles located near your hips. They're the butt, groin and hip flexor muscles.
Your hip is a ball-and-socket joint stabilized principally by the muscles of your butt, groin and hip flexor.
Now we zero-in to your hip flexors which are made up of a muscle called iliopsoas. It's a large muscle that sits deeply in your pelvis and inserts into the top part of your thigh (femur) bone.
Its main function is to flex or bend your hip joint. It's also a powerful muscle that provides core stability to your pelvis and trunk.
This core stability isn't just important for exerciser or anyone who's active in sports but also for our daily activities.
An injury to the iliopsoas is known as a hip flexor injury.
Right. I hope you understand what I've tried hard to describe above.....
The Essentials you need to Know
Hip injuries happen when there's a hyper extension of your leg at your hip joint.
When you exercise, sometimes a forceful contraction of a stretched muscle and sometimes the force generated by stops, starts and directional changes could injure your hip flexors.
This can occur when you're doing toning exercise, e.g leg or thigh exercises.
Or when you're doing cardios , like running, jumping, cycling....
You've sudden sharp pain in your groin area when hip flexor injuries strike.
Argh....The pain could be quite intense.
Almost all hip flexor injuries can be treated with rest and a progressive rehabilitation program. This consists of 3-4 days of icing and gentle stretching followed by strengthening exercises.
You can resume exercise in about 4-6 weeks depending on the severity of your injury.
But take caution here.
Allow sufficient time off to get this injury healed.
Hip flexors are very tedious with healing because other muscles are present giving the impression that all is fine until you really push it, then the injured one re-surfaces.
Listen to your body and resume your workout with gentle range-of-motion exercises only after your muscles are pain-free.
There are quite a number of them, the chief ones:
- Weak hip flexors due to lack of exercise especially the strengthening exercises. This is common given that these muscles are deep-seated rather than surface muscles, so we tend to overlook them
Ah....You don't have to start looking around for one such exercise. I've one hip routine that will not only strengthens but also tones your hip muscles.
The routine is well, "hip".....
- No proper warm up done before you start exercising
- Overuse (over train) of your hip muscles
- No proper stretching done to your hips after exercise
How Do You Prevent Hip Flexor Injuries?
Just do the hip exercises regularly to strengthen your hip muscles, do lots of stretching to increase the muscles' flexibility and always do a proper warm up before your exercise.
Your risk of hip flexor injuries?
Hmmm...Could be as low as near zero.
Of course I'm exaggerating....
No, I'm not.
Try them out and see.
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