Thread: Hip flexor

Does anyone know how to rehab a hip flexor. It has never heal completely.

All muscle strains are pesky. And I have found that most protocols for strains include stretching. We stretch too hard and restrain the muscle. It never works. I like isometric at different angles to push blood into the muscle without re straining. Its gonna take 6-12 weeks of being pain free before u can train it confidently IMO.

One other point to ponder is if u have a hernia where the pain can radiate to the hip???

The thing about hip flexors is they get agitated very easily once there is a strain tear. Any movement where you bend over, drive with the hips, or use your abs is going to irritate them.
Make sure your ankles and knees ar mobile. If one of them is locked up or tight your hips will have to compensate. Do ab exercises that dont use your hip flexors overly. Like leg raises and planks. Bulgarian split squat stretches. Make sure you lean into the stretch. Normal ab crunches
Avoid squats for a bit while it heals.

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The question is...
Are you takin time off to let it heal?

How did you injure it?
That’s a tough one to injure.

I've had 2 x shots of cortisone into (near) the hip flexor tendon in order to just allow me to do the rehab exercises. 1 x shot was ok, but the second shot was great. The problem with the hip flexor is that if you aggravate it at the gym you may not know straight away and the pain doesnt come in until 48 hrs later. They are a nightmare to manage, the initial rehab involved putting the hip flexor under gentle 'press and hold' pressure eg, get a half deflated soccer ball or similar and push it up against the wall with the instep of your foot, hold for 10 secs, the release/repeat. This is where i started, then you can google more advanced hip flexor exercises. lay off the deep stretching until you get pain free ROM, i used to stretch it all the time and it only made it worse until i could manage the load, then it was ok to stretch gently.