No matter if you are an experienced or amateur runner, you may experience hip flexor pain. This type of pain can be caused by overusing or exerting too much effort on the hip flexor muscles while running or when doing other strenuous physical activities such as kicking, hiking and bicycling. The hip flexor is responsible for letting you bend your waist or lift your knees. With painful hip flexor muscles, it will be impossible for runners to continue on running.
Pain in the hip flexor can be unbearable and can incapacitate a person for several days. Symptoms may include pain in the thigh, hip and upper leg. And the pain can be aggravated by movements in the legs.
Because pain in the hip flexor is commonly experienced by runners, it would be good to know some of its remedies:
1. Ice pack compress
Ice is a natural anti-inflammatory. It is also very potent and can give you pain relief. You can apply an ice pack compress on the affected area for at least 15 minutes for several times a day until the pain subsides.
Even if you want to remain active, you really have to rest to let your body fully recover from hip flexor pain. Resting does not necessarily mean complete bed rest, but it means avoiding running for a while. You could do daily walks instead. The important thing is you don’t rush yourself to be back on the track again.
3. Do rehabilitation exercises
There are also exercises that can help rehabilitate the area affected by flexor pain. One of the simplest exercises is the straight leg exercise. This exercise is done by lying on your back while bending your knees. Straighten one of your legs while tightening the quadriceps muscles. Then raise it slowly to at least two feet off the floor. Keep your back in a straight position for about ten seconds. Repeat this procedure at least ten times on each leg. But if the pain worsens, stop the exercise immediately.
Additionally, be sure to perform stretches and warm up exercise before doing rehabilitation exercises to avoid further injuries.
4. Compression outfits
There are now compression outfits such as compression shorts and tights that you can wear to help alleviate the pain. But be sure to choose a compression outfit that is not very uncomfortable for you.
5. Anti-inflammatory medications
There are over-the-counter medications that can also give pain relief such as Aleve and Ibufrofen. You may need to consult a doctor for proper medication especially if you have other health problems.
The hip flexor pain may affect any person involved in physically demanding activities such as running. The degree of pain as well as the time of recovery may vary from one person to person. More severe cases of pain can take up to eight weeks to fully recover. If the pain does not subside even after doing the remedies mentioned above, consult your doctor to know the best remedy.