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June 04, 2022 3 min read
Learn about the muscles that make up the hip flexors, how they can become injured and treatment and exercises to release tight hip flexors and psoas.
The hip flexors are a group of muscles that are located on the front top part of the thigh in the pelvic area.
They are responsible for extension and flexion of the hips and bending the knees to the hips, and they also stabilise the posterior pelvic muscles. We use our hip flexors every time we take a step.
The hip flexors are made up of:
Sitting too long or all day can shorten and tighten these muscles, leading to discomfort or injury. If the muscles are shortened for extended periods they might resist load or not work as they should during certain movements. If you have a job that requires you to sit for long hours there are some stretches recommended below that can help to lengthen and strengthen this muscle group. You might also take regular walk or stretch breaks to help prevent hip flexors shortening over time.
While sitting is not good for the hip flexors, you can also injure them while being physically active. A hip flexor injury can occur because of over stretching and overuse, which may eventually limit your movement.
You can also strain or get a tear in these muscles during activity such as sports or dancing.
The symptoms of a strain include:
Poor posture, walking habits, general overuse, and sometimes arthritis can also cause pain in the hip flexors. Symptoms associated with a hip flexor strain can range from mild to severe and can impact your mobility.
If you suspect a hip flexor injury or strain then the best solution is to rest and seek treatment with a qualified physiotherapist or osteopath.
There are also some things you can so at home that can help reduce hip flexor strain symptoms.
Gentle stretching exercises can help reduce hip flexor muscle tension and prevent future injury.
Here are some gentle stretches to begin to lengthen and strengthen the hip flexors.
It can help to reduce the risk for hip flexor strain if you apply heat and warm up your muscles with a gentle walk for several minutes before stretching.
Remember - If your hip flexor strain feels severe or that it may be a torn muscle, seek professional help from a doctor or physical therapist and rest instead of stretching.
Our BodyICE Recovery Back and Hip is designed to fit comfortably over the hip area and can be used to apply ice and heat as you need.
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