Hip Flexor Strain Recovery: Healing & Rehabilitation

The hip flexors are a group of three muscles located on the front of the upper thigh or hip. Straining a hip flexor is a very common injury in sports. Healing can take several weeks depending on the degree of the injury.

Apply Ice

• Apply ice to the hip flexors daily for 20 to 30 minutes every three to four hours until the pain goes away.

Stretching

• Stretch the hip flexor muscles daily but not to the point of pain. Stretching can promote healing. Hold your stretch for 30 seconds, and do this several times a day.

Rest

• Rest the hip flexors by avoiding activities such as running or biking that will aggravate the muscles. Swimming is a good alternative.

Resuming Normal Activities

• Age and health determine how long recovery might take. If you have a mild strain, healing might take only a few weeks. A more severe injury can take more than six weeks to heal.

Prevention

• Always warm up before beginning any physical activity and begin slowly. Improving flexibility can aid in preventing future injuries to your hip flexors.