Understanding Hip Flexor Strain & Bursitis

What is a Hip Flexor Strain?

A hip flexor strain refers to an injury affecting one of the muscles at the front of the hip, primarily the psoas muscle, rectus femoris, and sartorius muscles. These muscles are crucial for movements such as lifting the knee towards the torso and facilitating hip flexion. A strain can range from a mild overstretching to a complete muscle tear, leading to pain, weakness, and reduced mobility.

Causes of Hip Flexor Strain

Hip flexor strains are commonly caused by:

• Muscle Imbalances: This is the most common cause. Weakness or tightness in surrounding muscles can place additional strain on the hip flexors.

• Poor Posture: Prolonged sitting can shorten and tighten the hip flexors, making them more susceptible to injury when suddenly stretched.

• Acute Trauma: Sudden, forceful movements like kicking, jumping, or sprinting can overstretch or tear the hip flexor muscles.

• Overuse: Repetitive movements or prolonged activities such as running, cycling, or dancing can lead to muscle fatigue and strain.

Treatment of Hip Flexor Strain

Initial Care:

1. Rest: Avoid activities that exacerbate the pain to allow the muscles to heal.

2. Ice: Apply ice packs to the affected area for 15-20 minutes several times a day to reduce swelling and pain.

3. Compression: Use compression bandages to minimize swelling.

4. Elevation: Elevate the leg to reduce swelling.

5. Anti-inflammatories: over the counter options like Advil/Ibuprofen or Aleve, or even prescription strength options such as Meloxicam (Mobic) or Diclofenac can be helpful in calming down the inflammation in the tendon

Physical Therapy:

Physical therapy is essential in the recovery process, focusing on:

Stretching: Gentle stretching exercises help to gradually lengthen and relax the hip flexor muscles. Key stretches include:

• Hip Flexor Stretch: Lunging forward with the back leg extended and the front knee bent at a 90-degree angle.
• Butterfly Stretch: Sitting with the soles of the feet together and gently pressing the knees towards the floor.

Strengthening: Exercises to strengthen the hip flexors and surrounding muscles, improving stability and reducing the risk of future injuries. Examples include:

• Leg Raises: Lying flat and raising one leg at a time.

• Bridge: Lying on the back with knees bent and lifting the hips towards the ceiling.

Functional Training: Gradual reintroduction to normal activities and sport-specific drills to ensure a safe return to activity.

Expected Recovery Timeline

The recovery time for a hip flexor strain varies depending on the severity:

• Mild Strains: Typically recover within 2-3 weeks with proper rest and rehabilitation.
• Moderate Strains: May require 4-6 weeks of consistent physical therapy and care.
• Severe Strains: Can take several months to fully heal, particularly if there is significant muscle tearing.

Adherence to a structured rehabilitation program and gradual reintroduction to activity are crucial for a successful recovery and prevention of re-injury. Consistent follow-up with a physical therapist ensures the recovery process is progressing appropriately and modifications to the treatment plan can be made as needed.