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Hip Flexor Yoga Exercises And Stretches For Injury, Pain

What Is A Hip Flexor?

In human anatomy, a hip flexor can be described as a set of skeletal muscles, which provide the reflexes to the thigh bone (lemur), on the lumbo pelvic complex, by pulling the knee upward. Therefore, all of us use the hip flexor for running and sprinting. All these hip flexors in the body are mainly situated either on the hip or on area of your anterior upper thigh. When a person walks or runs, the hip flexors are the muscles that move forward. When you run, kick or play certain sports, it is quite likely for you to apply a lot of pressure on this particular group of muscles, which in turn could lead to a pulled hip flexor. This is probably why there have been several reports of a hip flexor injury, especially in the case of athletes and professionals that belong to different field of sports, such as soccer. Moreover, a strain of the hip flexor could vary, from slight stretching, to the complete tearing of the muscle tissues. A hip flexor tear or stretch usually occurs from a contraction that is too forceful. Over a period of time, a series of tiny hip flexor tears accumulate, which results in several strain and some pain too. Unfortunately, it is difficult to identify which muscle is injured, because there are 6 main muscles that are involved with the hip flexion. However, because of their location, it is only natural that most hip flexor pain is usually located on the hip or the anterior upper thigh. In most people, hip flexor symptoms become evident, because of actions that move the leg upward or forward.

There are three different types of injuries or hip flexor injuries. The minor tears to any of the tendons or the muscle are referred to as First Degree Strains and it is quite easy to recover from them. If the tears are partial, they are referred to, as Second Degree Strains, which not only require a few weeks, for recovery, but apart from that, you may also have to set some time aside for hip flexor injury rehab. In case of tears that are complete, or the Third Degree Strains, it is only natural that the hip flexor injury recovery time will be much higher. This is mainly because apart from adequate rest, hip flexor injury recovery should also include physical rest and hip flexor rehab.

Hip Flexor Injury Symptoms

The most common causes of a strained or injured hip flexor is the overuse of the muscles, a sports pull or performing exercises incorrectly; however, it is also possible for you to suffer from hip flexor problems, because of lack of use. One of the most familiar and regular hip flexor injury symptoms is pain in the front part of the hip; very often it is mistaken for groin pain. This pain usually worsens when you lift the leg upwards, or towards the chest. Another one of the common hip flexor symptoms is pain in the knee, because the quadriceps muscle functions as a hip flexor too. There are some people who may also suffer from an inflammation in the knee, which worsens the pain. In case you suffer from a mild tearing, the pain will be a lot milder. However, a severe case of hip flexor strain could cause a constant pain in the knee, hip and quite possibly in the groin too. You may even feel that you cannot perform most physical activities without enduring a lot of pain and perhaps even limping a bit. However, it is important for you to bear in mind that the gravity of the symptoms can vary, just like in the case of any other muscle injury. In case the strain is severe, or leads to intense pain, it is absolutely essential for you to visit a doctor and undergo proper treatment, which could also include hip flexor exercises and stretches.

Hip Flexor Injury Treatment

People who suffer from such problems need to undergo hip flexor treatment, in order to relieve the pain and recover quickly. Fortunately, treating this injury is not very difficult, with the help of appropriate medication, some ice and a few properly practiced hip flexor stretches. The most effective way of relieving the pain is by taking either over the counter or prescription medication. Along with medication, an ice bag should be applied to the area for at least 20 to 25 minutes. It is also important for you to refrain from applying any pressure on the hip flexor muscles, till they heal completely. This is why you may need to avoid your regular workout routine for a while. Once the pain reduces considerably, it is best to start with some mild hip strain and hip pain exercises. Many fitness experts advise people to practice hip stretches for pain. In order to perform a good hip flexor stretch, you need to get into the lunge position and position your right leg deeply in front of the left leg; both the knees should be bent slightly, mainly the rear knee and you need to flex your hips forward.

There are certain hip flexor stretches in yoga too, which can make the hip area more flexible. This is why athletes are generally advised to add hip flexor strengthening poses in yoga, such as Surya Namaskaar (The Sun Salutation), followed by poses, which require you to crouch on your hands and knees, such s the Pavan Mukhtasana (The Wind Relieving Pose) and Bhujangasana (The Cobra Pose). A yoga routine, with hip flexor strengthening exercises should include with an inversion, like the Sarvaungasana (The Shoulder Stand) and should end with the Savasana (The Corpse Pose), which allows the body, as well as the mind, to rejuvenate.

There are many other standing, supine and assisted hip flexor stretches that can help reduce any risks of injuries and tears. However, it is important to check with a doctor, before practicing any of them, to avoid the risks of any injuries. Moreover, it is best to perform such exercises under the guidance and supervision of a fitness expert, since they could lead to an injury in case they are practiced incorrectly.

Hip Flexor Exercises

Hip flexor exercises and hip flexor stretches make for an extremely important part of Pilates and yoga. Hip flexor yoga is fast gaining popularity amongst enthusiasts. This kind of yoga allows the muscles in the lower part of the body to strengthen, thus improving our posture while walking, sitting or standing. When the muscles are thus strengthened, you can move and work all day without experiencing much fatigue.

Those, whose hip flexors become weak, may not be able to walk properly and might be seen shuffling along. Their sitting and standing postures are also not the optimum due to the weakness of their hip flexor muscles. Such weakness also makes the person unable to lift the legs high enough for other forms of physical activity.

Tight Hip Flexor Exercises

The hip flexors, if not utilized properly, may become tight and may cause you to stoop forward. Such a position may cause you to lose your posture and this makes it extremely difficult to keep your balance intact, thus making you fall a lot. The tight hip flexor exercises make the lower part of the body extremely flexible and strong, focusing on stabilizing the pelvic area, removing the stoop and improving the balance so that you do not trip or fall frequently.

Hip Pain Exercises

For those who feel a stinging pain in their hip muscles, it is possible that they may be experiencing pain in the iliopsoas, a bunch of tissues which connects the pelvic bones to the lumbar spine. This tissue also supports the upper portion of the inner leg bones, allowing man to stand erect and walk. If the iliopsoas is not developed well, as in monkeys, the erect position cannot be achieved and a person may have to walk on all fours. The hip flexor exercises can be largely used as hip pain exercises. These allow the muscles to relax and strengthen, thus dissipating pain.

Hip Flexor Strain And Pointer Exercises

Hip flexor strain exercises can help relax the strain on the pelvis so that the posture is improved. There are other exercises like the hip pointer exercises and the hip flexor stretches, which can also help strengthen these tender muscles, reducing muscular atrophy in the region.

Hip Flexor Strengthening Exercises

Some of the hip flexor strengthening exercises includes side lying front and back kicks, bicycle motions while lying flat on your back, leg raises (both single and double), and finally single leg stretches. These exercises are especially beneficial if you have received a grievous hip flexor injury. They can help rehabilitate your muscles.

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