{"id":7479,"date":"2019-07-06T09:16:07","date_gmt":"2019-07-06T09:16:07","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=7479"},"modified":"2021-06-15T18:49:18","modified_gmt":"2021-06-15T18:49:18","slug":"15-prevention-tips-for-hip-flexor-strain","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/15-prevention-tips-for-hip-flexor-strain\/","title":{"rendered":"15 Prevention Tips for Hip Flexor Strain"},"content":{"rendered":"\n
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There are a few ways that you might be able to prevent yourself from getting hip flexor strain in the future. The hip flexor is a part of the hips that allow you to do a great deal of bending and make up a significant portion of the anatomy in that area. <\/p>\n\n\n\n

The hip flexor, as the name suggests, allows for a great deal of flexibility when it comes to bending over and using the hips. An injury in the hip flexor can be extremely painful and put you out of commission even making it difficult for you to walk. <\/p>\n\n\n\n

Preventing yourself from getting hip flexor strain is one of the most important things that you can do, but most people do not even know that the hip flexor exists much less what to do about taking care of it. That\u2019s why we have come up with eight prevention tips to prevent strain on your hip flexor or whenever you decide to do activities that could put a strain on it.<\/p>\n\n\n\n

1. Warming Up<\/strong><\/h3>\n\n\n\n

One thing that you definitely want to consider is warming up before any workout. This is true of any muscle <\/a>group that you\u2019re going to work. Someone that has been sitting around on the couch for years and suddenly decides to go out and do a full two-hour workout on their legs is going to find themselves subject to serious injury and a great deal of pain and soreness the next morning at the very least.\u00a0<\/p>\n\n\n\n

You simply cannot work out your muscles without having gone through some sort of warm-up. One of the ways that you can do this is by stretching your muscles out. There are lots of stretches that you can do to prevent hip flexor strain. But you can also ensure that you are consistent in your workouts. It is only when you let your hip flexor workout slide that you are entering potential danger ground for hip flexor strain.<\/p>\n\n\n\n\n\n\n\n

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2. Applying Heat<\/strong><\/h3>\n\n\n\n

Heat can be one of the best ways that you can prevent hip flexor<\/a> strain when you are getting ready to work out. Heat can definitely make the muscles more pliable and ready for the type of workout you\u2019re going to put them through.\u00a0<\/p>\n\n\n\n

Heat can also help after a slight injury has occurred or to prevent them from becoming too sore. The best way to use heat is through a heating pad that is specifically intended for the hip flexor. These are rare but they do exist. <\/p>\n\n\n\n

In the absence of being able to find one, you can simply use a conventional heating pad on one side of the inner thighs and then the other rolled up sort of like a diaper would be. This will allow you to do more with your hip flexor or without putting yourself at risk for major injury.<\/p>\n\n\n\n\n\n\n\n

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3. Going for an Easy Walk<\/strong><\/h3>\n\n\n\n

One way to ensure that you are ready for a hip flexor workout <\/a>or a sports activity that is going to test your hip flexor or is simply by going for an easy walk. If you are not a person that walks a lot, then it is doubly recommended that you do this before you do any physical activity that is going to cost strain to your hip flexors.\u00a0<\/p>\n\n\n\n

Not only is going for a walk a really great idea anyway, it is also going to do a lot for warming up those muscles you’re going to be using in whatever strenuous activity that will be engaging your hip flexors. <\/p>\n\n\n\n

Walking is one of the few exercises that you do to engage your hip flexor consistently, and going for a 15 or 20-minute walk can have a major impact on your health when it comes to preventing this type of strain.<\/p>\n\n\n\n\n\n\n\n

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4. Seated Butterfly Stretch<\/strong><\/h3>\n\n\n\n

Stretches <\/a>can be one of the best ways that you can prevent hip flexor strain. Doing stretches before you do any physical activity that is going to engage the hip flexor or will allow you to stretch out that particular muscle and if you do it completely enough, there is almost no chance of any activity actually straining the hip flexor beyond its breaking point in causing serious injury.\u00a0<\/p>\n\n\n\n

However, these exercises may take time to become acclimatized to if you are used to doing the stretches. Just like with activity that engages your hip flexors, you don\u2019t want to push yourself too hard. One of the first hip flexor stretches is called the butterfly stretch. <\/p>\n\n\n\n

You will be seated with the soles of your feet together and pulled in as far as you can. Your knees should be touching the ground doors close to the ground as possible. You will then take a deep breath and raise the hips off the floor while squeezing your glutes.<\/p>\n\n\n\n\n\n\n\n

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5. Bridge Pose<\/strong><\/h3>\n\n\n\n

Next up is what is known as the Bridge pose. This means that you lie on your back with your knees bent and your feet on the floor. Your arm should go back behind you. Your head should be lowered towards the ground and your chest and stomach <\/a>should be flat and look sort of like a bridge.\u00a0<\/p>\n\n\n\n

You can find plenty of pictures of the Bridge pose online and you are probably already familiar with it anyway as it is a common yoga pose. <\/p>\n\n\n\n

Getting into Bridge pose can take some work, but once you are able to easily achieve it, then you can raise the hips off the floor while squeezing the glutes in the same way you did in the butterfly pose.<\/p>\n\n\n\n\n\n\n\n

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6. Lunges<\/strong><\/h3>\n\n\n\n

Lunges<\/a>, when done correctly, can engage your hip flexors and allow you to stretch them out so you can prevent hip flexor strain. You are probably already familiar with how to lunge is accomplished, but if not, here is a quick tutorial.\u00a0<\/p>\n\n\n\n

You will stand with your knees slightly bent and one foot in front of the other. You will go forward on one foot, for example the right foot and go down to the ground as low as you can. Then you will come back up slowly and switch legs. <\/p>\n\n\n\n

Instead of switching legs, some people prefer to come back up into the starting position and then repeat the exercise of the same leg instead. Other people prefer to do alternate legs when they are doing their lunges. There is no wrong way to do them so you will have to decide for yourself.<\/p>\n\n\n\n\n\n\n\n

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7. Straight Leg Raises<\/strong><\/h3>\n\n\n\n

Straight leg raises are really easy to do, and they are one of the exercises <\/a>that just about anyone can accomplish no matter their physical state. Straight leg raises are done by lying down on your back with your body rigid in every part of you flat against the floor.\u00a0<\/p>\n\n\n\n

You will then raise just your hips and below slowly in a consistent movement so that they are vertical instead of horizontal. Of course, not everyone can achieve this vertical movement the first time they do straight leg raises, but you want to lift your legs straight and evenly as far as you can. <\/p>\n\n\n\n

The more you are able to move them back towards your hips with your feet sticking up into the air, the more you will be engaging your hip flexors.<\/p>\n\n\n\n\n\n\n\n

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8. Hip Flexion<\/strong><\/h3>\n\n\n\n

Hip flexion exercises are exercises that are accomplished by lying flat on your back with your legs straight out. You will then slowly pull the knee of your right leg toward your chest <\/a>in a smooth and even movement.\u00a0<\/p>\n\n\n\n

You want to pull the knees close possible such as without straining. Then you will lower the leg back to the starting position and repeat the exercise with the opposite leg. <\/p>\n\n\n\n

Again, you can do this either way. You can do one leg at a time for approximately 10 reps and then switch to the other leg or you can do approximately 20 reps by alternating legs. In either case, it is a nice even stretch for your hip flexor and allows you to prepare for physical activity.<\/p>\n\n\n\n\n\n\n\r\n

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