How to Heal and Fix Hip Flexor Strains and Pains Quickly:
With all the focus on biceps and abs, not all that many people who go to the gym are aware of the importance of hip flexors. Your hips are a lot more important that you may think, and they’re crucial if you want to get in a proper workout. You’ll also need to know how to get rid of hip flexor pain fast, because they lead to a lot of troublesome aches all over the rest of your body.
The hip flexors are several muscle groups that are connected to your hip joint. Their placement and function make them the real foundational muscle groups that enable people basically move about properly. These are the muscles that enable you to bend at the waist and to raise your knees to your chest. These muscles allow you to sit and stand, to step and run, to bend and reach, and they control your balance too.
Symptoms and Causes of Hip Flexor Pain
So how do you know that the pain you’re feeling is because you have tight or strained hip flexors? It’s not always easy to diagnose hip flexor pain, and even doctors can easily make a mistake. However, there are some common symptoms that when taken together can indicate this condition.
Usually, you’ll feel the hip flexor pain while or after running, though you may also feel hip flexor pain while squatting. It normally comes on rather suddenly, and the pain increases when you try to raise your knee towards your chest. Your hip and thigh area may show swelling, bruising, or muscle spasms, and the front of the hip may be tender to the touch.
You’re much more likely to strain your hip flexors when you’re an athlete, especially if you’re the type who move and raise their legs a lot. This is a more common injury among dancers, cyclists, and martial artists. Soccer players tend to suffer from this, as well as the kickers in American football teams.
However, it’s been found that you can experience some form of pain when you have a tight psoas muscle, which is among the hip flexor muscles. This tightness can be caused simply by sitting on a chair for too many hours and too many days. A bad sleep posture can contribute to the problem, and so can too much tension and stress.
Quite a few experts have come forth and offered possible treatments for hip flexor pain, and usually these solutions involve doing some form of exercises and stretches. Among these solutions include the recommendations of noted Canadian personal trainer Rick Kaselj, whose “Unlock Your Hip Flexors” program is quite well-received. The typical Unlock your hip flexors review tends to laud the program, so it will probably help.
Other experts have their own proposed hip flexor pain stretches and exercises. There are several types you can try, and the more complete solutions do incorporate all these types into their program. Take a look at each type and see if any (or all) can help:
The PNF acronym stands for proprioceptive neuromuscular facilitation, and this form of stretching was developed back in the 1940s to help patients with polio and multiple sclerosis. Over the years, it has gained greater prominence among fitness professionals like trainers and PTs because it’s probably the most effective stretching style you can use to really improve your range of motion.
There are of course many types of PNF stretching techniques. They do have one thing in common, and that’s the goal of stretching your muscles to their limit. So in this case, it means stretching all those hip flexor muscles up to their maximum capacity.
When the muscles are stretched to the limit, this triggers a brain response to keep the muscle from tearing. The brain then tells the particular muscle to relax more than it normally does. This protective measure is called the inverse myotatic reflex and it’s the brain’s way of preventing injury to the muscle.
With PNF stretching, you have a special way of stretching the muscles to the limit in a way that “tricks” the nervous system” from immediately activating the IM reflex. This allows your muscles to stretch even farther than usual. What this means is that your hip flexor muscles can be much more flexible, and that can prevent or alleviate hip flexor pain.
This is the kind of stretches that involve practicing and mobilizing the movements you’ll need to do with your workout. It’s not just about stretching and keeping a form for a time. You move the joints and activate the muscles around the joint to gradually get them used to the full range of motion you’d be using.
There are plenty of dynamic stretching examples in the gym. For hip flexors, the most common ones are butt kickers and high knees. These stretches increase the range of motion around the joint, so you’re able to be more flexible in your movements when your play athletic games or when you train in the gym.
It’s also a good warm-up for the muscles around the joints. The warm-up helps prepare the muscles for the workload you have planned for your workout, and you reduce the chances of injuries that can disrupt your training. Dynamic stretching can also improve the blood flow circulation around the joint, so that the involved muscles can get the oxygen and nutrients they need more readily.
3-Dimensional Core Stability Exercises
When you bend at the waist, you can do so forward and back as well as from side to side. Your core and ab muscles also need to be exercised through all the planes of movement, whether going up and down, forward and back, and left to right. These exercises make sure that your muscles have the necessary strength you need to have as you move in 3D. You also improve their endurance, so that they can do so for a longer period of time.
It’s well-known that cyclists and runners along with other hard trainers can do exercises and movements that are very challenging for the joints. With these core stability exercises, you can make sure that the joints are strong enough so that they can handle the stress. If they’re not, then they’re more likely to get damaged and cause you pain.
These exercises are all about enabling your joint to function as best it could. They target the joint, and the movements and exercises you do enable the joint move more freely. This is probably what most people have in mind when they think about stretching.
The concept is very simple. It’s just like moving hinges and turning metal parts so that these parts get used to the movement and they become smoother when they move. The same principle applies to the joints, as doing the planned movements can let the joint move with far fewer restrictions.
This is rather an innovative stretching technique that’s designed to extend and loosen the fascia. Then fascia is the tissue that your muscles are surrounded in, so their effect on your mobility is quite profound. With the proper stretching technique, however, you can reduce the chances of hurting the fascia and your mobility won’t be compromised.
You can go through some form of fascia tissue pain if the tissue is restricted in some way. The stretching method here elongates the fascia to ease these restrictions to prevent the pain and to remove any unnecessary limits to your movements.
Muscle Activation Movements
Sometimes a few of our muscles are automatically “turned off” because we don’t really use them. It’s a common problem with modern life and the onslaught of too many technological conveniences. We all try to do things more easily, and a lot of us spend an inordinate amount of time inactive and just plain sitting down on a desk.
These movements “wake up” the muscles and activate them, so that the muscles can actually work the way they’re supposed to. With these muscles in the picture, your whole body should be able to move more easily and more freely.
A single type of stretching or movement is probably not going to be enough if you want to prevent or alleviate hip flexor pain. A combination of several of these techniques will probably work better, and some programs even use all of them. In fact, there’s likely to be a way that uses all these techniques in the right sequence.
The right hip flexor pain relief program shouldn’t take too long to do, though they may have to be performed daily. They’re great if you’re feeling some pain in your joints, hips, or back. They shouldn’t be all that strenuous and they should be doable for everyone regardless of current training or flexibility level.
Try to find the hip flexor pain relief programs that come with coaching videos. Exercises and movements are better demonstrated rather than described. Hopefully with the right program you can get rid of the pain in your hip flexors as quickly as possible.