Hip Flexor Strain Rehab, Recovery, and Treatment

Hip flexor strains are very common with runners who run long distances and those who run hills. Being the primary muscle group that drive the leg forward with each stride, it’s no wonder this muscle group gets fatigued and tight after long and hard runs. Hip flexor stretching alleviates the tightness and strain, especially after long periods of sitting and inactivity after a long run. However we find that not everyone does them correctly, and may even worsen the hip injury or injure their back while doing them.

So how do we properly stretch our hip flexors?

1) Get down on one knee and kneel on the affected limb. Bring the other leg forward so the front knee is bent 90 degrees.
2) Before you lean forward and stretch, do a posterior pelvic tilt. This means flattening out your lower back curve by engaging your abdominals. (If you have trouble with this, imagine tucking your tailbone under like a scared dog!)
3) Now hold that pelvic tilt as you bend the front knee even deeper. Begin to feel a stretch the front of your kneeling hip, where you hip flexors are.
4) Sustain a stretch of moderate intensity for about 30 seconds.
(To maximize the stretch even more, take the arm on the same as the knee that is touching the floor and arc it over your head, sidebending our waist as you go. Move slowly and stop when you feel a moderate stretch.)

What to avoid

Avoid arching your back – this not only minimizes the effectiveness of the stretch (causing you to need to bend your knee even more) but it also could strain your back muscles. Don’t give yourself a back spasm, do a pelvic tilt first!

How often to do it

Hip flexor stretching is good to do after spending prolonged time with your hips flexed (or flexing) – this includes prolonged sitting, prolonged running. Do the stretch for 30 seconds, twice on each leg.

By Alice Holland, DPT.
Alice’s Google + page.

Ana Lucia Pinheiro
Ana Lucia Pinheiro
02:18 20 Oct 17
This place is amazing. I am so happy I found Stride Strong PT. Alice pays attention to all of the details, she watches every single move I make, my posture, and the way I move through every exercise. She is very knowledgeable, she was able to pin-point the problems in my back and she has a plan to help me become stronger where I need. The place is brand new, huge, and has nice exercise machines. I tried a few physical therapists in the area, and Alice is TOP, second to none, and I feel super lucky to have found her. Highly recommended!!
Prashant Gupta
Prashant Gupta
01:00 02 Oct 17
Dr. Alice at Stride Strong is one of the best PTs I have come across. Her attention to detail and assessment of the root cause of injury is very good. She is excellent in evaluating pain patterns and giving a training schedule for a rehab & injury prevention, she is extremely knowledgeable. I would strongly recommend Stride Strong to anyone looking for PT. It is easily the best PT clinics in Hillsboro area.
steven zollin
steven zollin
20:57 14 Sep 17
Highly recommend Stride Strong Physical Therapy , Alice showed me proper form to assist in recovery with my shoulder and is very knowledgeable.
Lindsay Nied
Lindsay Nied
23:33 18 Dec 17
I recently had a massage from Joel at the Hillsboro location. He was able to work on an ongoing issue I have been experiencing with my back after a sports injury, and I left feeling so much better. The whole facility looked incredible, and everyone I met was friendly and welcoming. I would highly recommend Stride Strong for massage and physical therapy.
JoAnn Hatch
JoAnn Hatch
08:20 08 Nov 17
Dr. Sydney is by far the absolute best physical therapist I've worked with ever! Her expertise in designing highly effective and efficient exercise plans is beyond compare. I feel so much better as my strength and function increases. She comes up with the most brilliant and fun ideas to motivate. To my delight she even offered to come to my home in Vancouver and work with me on my own equipment including a Stott Pilates Reformer. Talk about going above and beyond! Couldn't be more grateful I found her!!!
Clare Perry
Clare Perry
21:58 23 Oct 17
A full hour of a dedicated PT professional's time without aides or techs? That's just one of the things that sets this clinic apart from others. Competent, professional, and amiable, Dr. Alice Holland and her team are the best in the area. While I generally see them at the Cedar Mill Clinic on Cornell, situational constraints took me to their new Hillsboro clinic today near Intel Jones Farm. Beautifully furnished, spacious with easy parking and access. May you continue to grow and thrive, Stride Strong!
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