How to help a hurt hip flexer?!
Question: I was running track, and my hip just randomly started hurting. i took a few days off because it seriously hurt. i went back to practice, and yesterday i went over a hurdle, heard a popping sound, and then all the pain came rushing back. my coach says it's my hip flexer. does anyone know how long it will take to heal? or anything to help it? anything would be great!!
Answers: I was running track, and my hip just randomly started hurting. i took a few days off because it seriously hurt. i went back to practice, and yesterday i went over a hurdle, heard a popping sound, and then all the pain came rushing back. my coach says it's my hip flexer. does anyone know how long it will take to heal? or anything to help it? anything would be great!!
First of you need to apply the RICE method imediatly after these injuries Rest, Ice, Compresion, Elevation. I have torn my hipflexor before and they are very annoying. You probably need to avoid sprinting for the next couple weeks. Jogging will probably be ok but avoid any explosive movement. Jumping sprinting kicking ect... After a couple of days dont worry about the ice and get into some light stretching routines. Avoid stretching for the fist 2 days however. Good Luck with it!
I would do some hip flexor stretches (see below).
But if pain still persists after some training sessions, i suggest seeing a physio. They would have more knowlegde than anyone on here on what exercises to do and what is required to heal it.