It is undeniable that hip flexor has been the most prevalent part of the body which is prone to stiffness and tightness due to unhealthy habits nowadays. More and more people sit on a chair for more than 8 hours a day, and often the chair is not ergonomic enough to provide good support for your back and shoulder. The result of this is that your hip flexor is affected. It becomes tighter and in severe cases, people will feel a lot of pain unless they perform stretches.
If you have been experiencing hip pain, then we can agree that you have kind of injury. Sometimes people are just going to do few stretches without locating the root problem and end up with zero result. If you want to relieve hip flexor pain, then you must identify the type of pain you are suffering.
Hip Flexor Pain Types
There are few types of hip flexor pains:
Your Flexor is pulled
It is pretty obvious. Many people have experienced this. If pulled flexor happens to you, you will notice it immediately when you feel the pain when doing few massive movements. To test it, try to lift your leg as high as possible. If you feel tremendous pain, you need to stop. This can be the real indication that you have a pulled hip flexor.
If you feel pain no matter the movement you conduct, it is certain that you have hip flexor pain.
Pain When Touched
When you have bruised hip flexor, you will feel pain when the hip is touched. This can be the sign that you have injury to more than one muscle in the hip flexor. Keep remembering what you’ve experienced in the past. Had you fallen? Did you accidentally bump into something? If you experience blunt trauma to the area, you surely have bruised hip flexor. That explains your hip flexor pain well.
Severity of Injury
There are 3 severities of the injury: first degree, second degree, and third degree.
If you can lift your leg without much pain, you may have first degree strain. That means you have minor problem in the hip flexor area.
If you have trouble in lifting your leg to the chest, and stop in the middle of the way, then you are likely experiencing second degree strain. This means you have more severe injured area in the hip flexor.
If you barely move your legs, then you are in the hardest challenge. The third degree is most likely to happen. At this point, you need to see your doctor right now. Besides requires much longer time to heal, it will also hinder your daily activities. You may not be allowed to work at this rate.
First Things You Can Do to Relieve Hip Flexor Pain
Now we are going to discuss the meat of this article. We will guide you to the process of relieving hip flexor pain. We have compiled the best methods to deal with this. So, if you experience hip flexor pain, consider these.
Reading the signs of the hip flexor pains, you’ll need to stop all the hard activities and try to make your injured leg safe. This will prevent you from further damages. Keep in mind that it is a must-step to take no matter what level strain you are suffering. For third degree strain, it is best to use equipment to help you move around.
Enough Rest and Sleep
Resting can be the dullest step because you need to move to work. But it is also a crucial treatment to be done to relieve the hip flexor pains. Keep in mind that the injury can’t heal unless you give your body time to heal. Resting is about reducing or limiting the movement of the injured part of the body. That means you need to have vast amount of time to rest still. And don’t forget to get enough sleep since it is important to give your body time to rejuvenate.
Icing the Injured Part
The old-fashioned way is still used for good reasons. Athletes, dieters, bodybuilders, and average people know the icing methods for centuries. And it still works nowadays. After diagnosing the injury, you need to ice the injured part to reduce the inflammation and pain. Every 20 minutes, apply the icing to the injured hip flexor. Continue this step for 2 – 3 hours with 20 minutes windows of time. At this rate, you will need to assess the swelling of the area. The more severe the swelling, the more time or duration you will need in applying the icing. Applying the icing is very easy. You will need the medium to prevent direct contact with cold object. Wrapping the ices in a plastic bag will do.
Compressing the Affected Area
Compressing can’t be aparted with icing. The main objective of this step is also reducing the inflammation and pain. Compression is conducted to restrict the blood flow to preventing further swelling. Since hip flexor is the focused area, you will need to take a lot of materials. But it does not have to be that hard. In drug store, you can ask the receptionist to find you decent compress bandage so that you can wrap it around the affected area without any hassle and fuss.
Elevating the Hip Flexor
It is important to elevate the injured area as much as possible. Try not to sit and position your hip in the lowest point since it will make your condition more severe.
To recap, you will need to identify the pain types of your hip flexor. This will then determine the severity of the injury. When you know the severity the injury, you will know how serious steps to take to overcome the condition completely. If you stick to the tips we shared above we are confident that you will be able to overcome the hip flexor pain effective immediately. If you are able to notice the injuries earlier, you are able to treat them better and faster.