The hip flexors are groups of muscles that attaches from the lower spine and upper pelvis to the groin and upper thighs. These muscles become sore if they are overly used due to exercise and hyperactivity. This can cause the muscles and connective tissues around the hip flexors to become highly sensitive, inflamed and tight. The form of treatment required is based on the nature of the soreness whether it is acute or chronic.
Cold and heat treatment
Cold treatment using an ice pack must be applied over the hip flexor if it is swollen or inflamed, particularly if the individual suffered from an acute injury such as a groin pull. Remember that this constricts the blood vessels and minimizes sensitivity and pain. You can utilize cold therapy for about 20 minutes every 2-3 hours.
The heat treatment can be used if the individual suffers from chronic hip flexor stiffness and soreness. This method works by increasing the flow of blood, elasticity of the tissues, increasing hip mobility and minimizing sensitivity. A heat pack, dry sauna or hot water bottle can be used.
Self-myofascial release
Self-myofascial release (SMR) is described as a self-massage technique that is utilized to break apart the tissue adhesions on the muscles and joints that cause stiffness and pain. When it comes to the hip flexors, you can utilize a cylindrical foam roller. Simply place the foam roller on the ground and lay the left side of the hip on top of it.
The upper body must be propped using the forearms and elbows and gently massage the front of the hip and upper thigh by slowly rolling up and down. Once there is a tender spot, apply more pressure on the spot and roll up and down until the tenderness subsides. The individual can breathe deeply as he/she rolls to increase relaxation.
Corrective exercises
Corrective exercises focus on the source of pain and soreness. This can help improve joint mobility as well as strengthen weakened muscles and movement patterns that trigger the pain.
Take note that the hip flexors and thigh perform most of the work while moving such as running and climbing stairs. Corrective exercises will not only stretch the hip flexors, but also strengthen the buttocks and improve hip extension and rotation to avoid further hyperactivity in the hip flexors.
Massage therapy
When it comes to severe cases of pain and soreness, a massage therapist can help minimize the soreness by stretching the hip flexors manually and releasing the tissues in the lower back, outer and inner thighs as well as the quadriceps. The massage session involves resetting the tissues and muscles to a normal state so that corrective exercises can be carried out better as well as prevents further pain.