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Hip Flexor Strain
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Self diagnosed this, but pretty sure I have some level of hip flexor strain in left front hip. Cycling, swimming, and weight training doesn’t seem to aggravate it— but running past 2-3 miles does. Any suggestions? Discontinue running for a few weeks? (I stopped for 1.5 weeks, but didn’t help when I tried running around 8 miles...only made it to 4.5). Push through it? Any exercises that has helped others? Just hate not running after building momentum and distance. TY
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Re: Hip Flexor Strain [Pnwxswtri] [ In reply to ]
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Welcome to my world.

I wouldn't "push through it", but rather if you must still run, definitely do some more stretching, rolling, message, yoga, strength/band work, etc assuming you aren't already. This has certainly helped me.

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Tough Times Don't Last, Tough People Do.
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Re: Hip Flexor Strain [Pnwxswtri] [ In reply to ]
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You can still run. But you need to strengthen the tendon. Stand on a tight band with your right foot. Put the left foot inside the band and raise your knee slowly upwards. Find the point where it aggravates the tendon and work 5sec really slowly past that point and down again. Repeat again and again for something like 3x8 reps 3 times a day. Heavy and slow is the way to go.

Also, it could be worth giving your hamstrings some work. They work as hip extenders during running, so you would need work like Nordic hamstring or negatives in a leg curl machine.

It is difficult to make predictions, especially about the future
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Re: Hip Flexor Strain [Pnwxswtri] [ In reply to ]
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I had this two years ago. What helped me was: letting the inflammation subside as stretching and trying to strengthen it was only setting the healing back longer. Work the shit out of your glutes and hamstrings, they are probably very tight.

My biggest piece of advice is to leave the hip flexor alone until it’s ready to be stretched and strengthened.

https://www.strava.com/athletes/4391866

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Re: Hip Flexor Strain [TriSpencer] [ In reply to ]
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TY. I’ve pushed through before and ended up tearing my calf, so my logical brain says to lay off...but the part that’s determined hasn’t gone into acceptance mode. I appreciate the post- TY!
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Re: Hip Flexor Strain [jakesaunders] [ In reply to ]
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Did you run at all when letting the pain subside? I was thinking pool running, but that’s just pure torture for me. So boring.
TY for the info. I did get a sports massage and my hamstrings were super tight/congested. Strengthening those sounds key. I appreciate it.
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Re: Hip Flexor Strain [Schnellinger] [ In reply to ]
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TY for the recommendations- I will definitely start wrapping those in. I appreciate it!
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Re: Hip Flexor Strain [Pnwxswtri] [ In reply to ]
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I didn't do any activity that aggravated it. You need to let the inflammation die down before you continue to try and stress it. If you keep irritating your hip flexor by running it will take a lot longer to heal. Believe me, I know it's hard to stop running but long-term it's the best option.

When this happened to me I was of the mindset that I needed to stretch my hips multiple times throughout the day, strengthen my hips flexors etc. but I was really just continuing to set myself back.

https://www.strava.com/athletes/4391866

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Re: Hip Flexor Strain [jakesaunders] [ In reply to ]
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I was noticing stretching was aggravating it, so I laid off on that. Thanks for the tips. I appreciate it.
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Re: Hip Flexor Strain [Pnwxswtri] [ In reply to ]
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Pnwxswtri wrote:
I was noticing stretching was aggravating it, so I laid off on that. Thanks for the tips. I appreciate it.

I strained my Psoas a few years back. Rest was the only thing that worked. One small tip. I did find rolling it on a 10lb rubber med ball was great. A lacrosse ball and foam roller could not touch it. The med ball is tall enough to lay on and get pressure.
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Re: Hip Flexor Strain [svennn] [ In reply to ]
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Great, thank you. My massage therapist was wondering if it was the psoas. We worked on it, but with little improvement. I need to get one of those lacrosse balls...it’s not the first time I’ve heard those are better than tennis balls and foam rollers for certain things.
How did you know when to go back to running? How did you approach going back? TY!
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Re: Hip Flexor Strain [Pnwxswtri] [ In reply to ]
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first, how sure are you it is the hip flexor.
did you try doing a 'Thomas Test' ? with an ankle weight?

any way, for a strain I would not start any deep tissue massage until the inflammation is well under control. then maybe start with some straight leg raises. go easy and only lift a few inches off the floor. if that works and you see improvement then try up to 60*, then advance to using some light ankle weights.

good luck

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"Competetive sport begins where healthy sport ends"
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