By Carol Trehearn
Do you suffer from sudden spouts of pain in your hip? Does this involve muscle spasms in your hip or even your thigh?
Has this triggered swelling or bruising? Then it is likely that you have strained your hip flexors. Made up of your iliopsoas and rectus femoris in your quadriceps, the hip flexor muscles are easily strained if you overdo it.
It is recommended that before you follow the advice below, ask for your doctor’s opinion of your problem.
However, if your doctor says you have strained your hip flexor, there are plenty of exercises you can do at home that can help reduce your symptoms and hopefully decrease your overall discomfort.
Foam Roller Hip Flexor
If you feel as though you spend too much time sitting down, yet when it comes to rising you suffer from tight hip flexors, then the best option for you to eliminate this problem is through the use of foam rollers. Available in a variety of sizes, these can be used by a broad spectrum of tight hip flexor suffers. By following the advice found on Mobility Guardian, you can ease your discomfort using four simple steps. They also provide a clear video demonstration of the exercise using the roller, making sure your needs are met and your health is prioritized.
Once this is completed, you should enjoy relief from the pain in your hip. However, if you find yourself having trouble with this technique, then maybe attempt the subsequent methods below.
Alternate Cold Packs and Heat Compresses
If stretches and exercises just aren’t for you, or they don’t appear to be helping, then why not try using simple remedies such as the traditional cold pack and heat compress. When using a cold pack, it is recommended that you apply this at intervals, as this will avoid the everyday issue of pins and needles or any other form of unnecessary distress. By covering the pack with a cloth and applying it for 10 to 15 minutes increments, then you are more likely to see the impact of this.
However, you can also try the alternative method of the combination of both the cold and warmth. In order to accomplish some reprieve, alternate ice packs with heat pads. For best results, begin doing this three days after you sustain the injury.
If the Problem Persists
The methods displayed above, despite how effective they are, will take time to complete. However, if you live a face-paced life with a busy work schedule, then it may even be advisable to speak to your doctor or local pharmacist regarding any medication required in addition to these exercises, to further ease your strain.
The most common outcome of damaging your hip flexors is compulsory bed rest and relaxation. If you don’t rest your hip, you could end up with an even worse injury and more pain later in life. So, if you don’t believe in sacrificing a few weeks of work, then think again. Put your feet up and relax!