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How long it take to recover from hip flexor injury

How long it take to recover from hip flexor injury, Can you guess?

All type of athlete or single can get a hip flexor injury, although they are more simple in cyclists, soccer players and martial artists. Any activity involving kicking, running or jumping involves the hip flexors. With excessive use, excessive stretching or sudden contraction, the hip flexor muscles can be injured, resulting in pain and limiting mobility. Knowing how to
treat a hip flexor injury can help you reduce the amount of time it takes to recover.

What is a hip flexor injury?


A hip flexor injury occurs when one or more hip flexor muscles tear. Although several muscles form the hip flexor group, the psoas major and iliacus, together known as iliopsoas, are the two most often injured. When a smaller number of fibers is torn, the lesion is relatively small and does not significantly affect the function, although it remains painful. If the muscle tears completely, the injury is much more severe and can result in a large loss of function in the leg.

What Causes Hip Flexor Injury?

Injuries to the hip flexor can be caused by overuse, weakness in the supporting muscles, or an acute contraction resulting in a tear. Prolonged sitting may also increase the risk of injury, as it forces the hip flexor muscles to remain in the contracted position for long periods of time. This shortens the muscle and must be neutralized with regular stretching.

What are the symptoms of a hip flexor injury?

When one or more hip flexor muscles are torn, there is usually pain in the front of the hip or in the groin area. You may also experience swelling, bruising, muscle spasms, tenderness, and difficulty running your normal range of motion. Injuries to the hip flexor usually affect your gait and hinder the walk without pain.
Treatment and hip-flexion

Depending on the severity of the injury, it may take one to eight weeks for a hip flexor injury to heal. Minor injuries usually require one to three weeks of recovery time, while the most severe muscle tears may take four to eight weeks. After relaxing for a few days immediately after injury, some of the treatment ways that you can do to recover as quickly as possible are

Advanced Exercises

Stretching hip flexors, hamstrings, quadriceps and calf muscles can help prevent future injuries and loosen tight muscles that contribute to hip flexor pain.


– In addition to progressive extracts, a physiotherapist can provide appropriate strengthening exercises, massage, biomechanical correction and other treatment methods to help you recover safely and avoid recurrence.

Cold Therapy

– Using a cold therapy system will help reduce deep inflammation in damaged tissues and relieve hip flexor pain. The addition of active compression for healing faster recovery you can see here from this ebook Click.


A combination of the above methods is often the best approach, especially for the more serious injuries that will benefit from physical therapy.

How to Relieve Muscle Stiffness in Legs

Having stiff muscles and a stiffness in leg can make you feel lethargic and less motivated to move. The curable leg muscles a variety of reasons including staying sedentary for too long or too rigorous exercise. Bone or joint diseases such arthritis or osteoporosis can be found as a cause stiffness. Fortunately, there are some things that you can do to relieve your muscle Stiffness in Legs and improve leg mobility.

Step 1

Get up and move. Sitting for long time can be a common cause of stiff leg muscles. If you sit down at a table every day at work, just cross the room and back several times throughout the day to loosen your rigid leg muscles and improve circulation.

Step 2

Immerse legs in hot water for 10 to 15 minutes. Hot water relaxes the hard and stiff leg muscles and relieves any stiffness affecting the joints of the knee, hip or ankle. Try taking a dip in a soothing hot tub or hot soak in your tub.

Step 3

Massaging the leg muscles. Firmly press the rigid muscles of the leg and hold it in a back and forth motion. Try using a manual massage device to penetrate deeper into your muscle tissue, allowing the vibration to loosen any tension.

Step 4

Extend your calf muscles upright and facing a wall with your feet flat on the floor. Place your hands against the wall and slowly bend forward while sliding one leg back. Hold for 20 seconds and repeat with the other leg.

Step 5

Stretch the tendons. Lie on your back with your knees bent and feet flat on the floor. Lift one leg up, grasp the thigh with both hands and pull the leg toward the chest. Hold for 20 seconds and repeat with the other leg.

Step 6

Stretch your quadriceps. Stand in front of a wall with a palm placed against it. Raise one leg behind you with one hand to hold the heel while gently pulling up. Hold the elongation for about 20 seconds, then repeat with the other leg.

Things You’ll Need

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