How to tell if you have Hip Flexor Strains

I’ve been to the GP last month because of pain in my hips. I am worried because I sometimes have difficulty ascending stairs and am afraid that I might have broken something. I can’t recall having any bad fall or injuries to that particular area, which adds to my anxiety on what was probably wrong with me. Another thing is that, I was trying to join our company’s fun run that was scheduled that same month, and have been training hard for it, so much preparation just to get waylaid by this pain.

After several x-rays and a thorough study of the area, and much to my relief, I was diagnosed with Hip Flexor Strain. And that the pain that was causing me problems, is from the nerves in my tendons that are being stretched to their limits. The doctor said, that I may have been performing my exercises incorrectly, and advised me that for the meantime, I have to stop performing any activities that include my hips.

Since then, I’ve done my research with regards to hip flexor pain, its probable causes, and also of how to address it. Although I am still hurting a little bit, I am now comfortable with my disability. Knowing how something works and facing it, definitely removes the fear from the equation. What follows are the things I have learned about it.

Causes of Hip Flexor Strains

  • Repetitive actions, that involve the hips which borders on overuse
  • Trauma, from any form of accident in that particular area
  • Muscle weakness, particularly of the Psoas and Iliacus muscles
  • Poor posture and a sedentary lifestyle, hip muscles may contract and harden from inactivity
  • Exceedingly forceful use of hips, like strongly kicking an object

Several symptoms make themselves felt once you have hip flexor injuries. Pain that is felt in the hip area is the first sign, it may also radiate to the thighs and the upper part of your legs. When you have difficulty raising your knee, or actions that pull the knee towards the body become painful, chances are you have a hip muscle strain or tear. Pain when doing side to side movements also indicates muscle problems in your hip.

What you can do when you have Hip Flexor Strains

  • Check with a doctor first when you are feeling pain and are unsure of what is causing it
  • Using of ice packs over the area in 20 minute durations for 2-3 days will provide pain relief
  • If pain becomes unbearable, the use of pain relievers and anti-inflammatory medicines is recommended
  • Resting of affected area from unnecessary movements to give it time to recover
  • Rehabilitation exercises on the hips when they are strong enough
  • Reconstructive surgery if hip muscles are fully torn

Hip flexor muscles, or any kind of muscles in our body are often ignored, that is until something gets terribly wrong with them. Carefully tending to our body, and realizing its different capacities, lengthens its service to us. Like warming up before strenuous activities, of never positioning our extremities in awkward positions, or never exceeding the natural range of our body’s movements, minimizes our risk of injuring it.

I never did get to run in that marathon, and I could not even get up of my bed, for a day, because of the pain. I learned many things from that episode, and I promised myself to take better care of my body.

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