Did I strain or tear my hip flexor?

Did I strain or tear my hip flexor? Symptoms of a hip flexor tear or strain. The pain and other symptoms can range from mild to so intense that it impacts your mobility. Other symptoms of a hip flexor tear or strain include: Pain when lifting the leg to the chest or stretching the hip muscles. Swelling, bruising or tenderness in the hip or thigh area.

What does inflammation in hip feel like? A hip affected by inflammatory arthritis will feel painful and stiff. There are other symptoms, as well: A dull, aching pain in the groin, outer thigh, knee, or buttocks. Limited range of motion.

What is the fastest way to heal a sore hip? Try these self-care tips:

  • Rest. Avoid repeated bending at the hip and direct pressure on the hip. …
  • Pain relievers. Over-the-counter pain relievers such as acetaminophen (Tylenol, others), ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve) may help ease your hip pain.
  • Ice or heat.

How long does a torn hip flexor last? Recovery time for minor tears to hip flexors takes around two or three weeks. More significant tears can take up to six weeks. Severe hip injuries and tears can take closer to eight weeks to heal.

Did I strain or tear my hip flexor? – Related Questions


How long are you out if you tear your hip flexor?

Depending on how severe your original hip flexor strain is, you should feel better in a week or two. Talk to your provider before resuming any intense physical activities or exercises — especially anything that puts stress on your hips and legs.

What does a strained hip feel like?

The most common symptoms of hip strain or sprain is pain over the hip. Pain typically intensifies with increased activity. You may also feel swelling, tenderness, stiffness, muscle spasm and bruising along the hip. You could also lose muscle strength or flexibility and have difficulty walking.

Could I have pulled a muscle in my hip?

A hip strain is the result of extreme stretching or tearing of a muscle that supports the hip joint. A strained hip can be mild, moderate or severe; a severe strain can limit your ability to move your hip.

How do I know if I damaged my hip?


  • Inability to get up from a fall or to walk.
  • Severe pain in the hip or groin.
  • Inability to put weight on the leg on the side of the injured hip.
  • Bruising and swelling in and around the hip area.
  • Shorter leg on the side of the injured hip.
  • Outward turning of the leg on the side of the injured hip.

How do I know if I’ve damaged my hip?

Symptoms of a hip fracture. not being able to lift, move or rotate (turn) your leg. not being able to stand or put weight on your leg. bruising and swelling around your hip. your injured leg appearing shorter than your other leg.

Where is hip pain usually felt?

Hip pain involves any pain in or around the hip joint. You may not feel pain from your hip directly over the hip area. You may feel it in your groin or pain in your thigh or knee.

How do you stretch out a sore hip?

External hip rotation (stretch). Press your knees down towards the floor using your hands as needed. Alternatively, lie on your back and part your knees, keeping your feet together. Take the movement up to the point you feel a stretch, hold for around 10 seconds and relax. Repeat 5-10 times.

How long does a hip muscle strain take to heal?

The recovery time for a hip flexor strain will depend on the severity of the injury. It typically requires one to three weeks of rest and treatment to recover from mild conditions fully. On the other hand, more severe cases can take around four to six weeks or longer.

How do you fix a sore hip from squatting?

Four ways to prevent hip flexor pain when squatting

  • Stand with feet hip-distance apart, toes turned slightly out. …
  • Stabilize your stance by tightening your core and turning your chest upward.
  • While doing this, begin to shift your weight back into your heels and push your hips behind you as you squat down.

Can you injure your hip flexor doing squats?

Sometimes hip pain during squats may even contribute to a case of hip flexor tendinopathy. Regardless, it can’t hurt to contract and strengthen that hip flexor, and it’s often beneficial for those who’ve been stretching the heck out of it for so long.

Can squats damage your hips?

The squat is an awesome exercise for building athletic power and strength for a number of different sports. However, pain in the front of the hips as a result of squatting is also very common. This can often present as conditions known as femoral acetabular impingement (FAI), or hip labrum tears.

How do you rehab a hip?

Step-by-step directions

  • Lie on the side of your injured leg with both legs straight.
  • Bend your top leg and cross it over your injured leg.
  • Raise your injured leg 6″ to 8″ off of the floor.
  • Hold this position for 5 seconds.
  • Slowly lower your leg and rest for 2 seconds.
  • Repeat, then complete exercise on the other side.

Should I workout if my hip flexor hurts?

Light exercise is encouraged to relieve hip flexor pain. There are several exercises recommended to stretch, strengthen, and reduce hip pain. These exercises do not require any equipment and can easily be done at home.

Should you massage a strained hip flexor?

Stretching and massaging your hip flexors can help loosen these muscles and decrease any pain you’re feeling. An added benefit is increased flexibility, so this is an important exercise to try.

Can a hip flexor strain heal in a week?

Depending on the severity of the injury, it may take 1-6 weeks for a hip flexor injury to heal. Minor injuries typically require 1-3 weeks of recovery time, while more severe muscle tears can take 4-6 weeks or longer. Untreated severe injuries may take even longer or cause chronic pain.

What is the fastest way to heal a hip flexor strain?

Applying ice or heat to the affected area of the hip or groin. This can be done with ice cubes or frozen vegetables (in plastic bags) wrapped in a towel, or a hot water bottle. Compressing the affected hip with an elastic bandage to reduce any swelling. The elastic bandage can be wrapped around the hip and pelvis.

Should you stretch a hip flexor strain?

Stretching the hip flexors when they feel tight can help improve your mobility. Keeping these muscles loose and flexible can also help you avoid issues with other muscle groups, like the quadriceps or low back.

How do you heal a sore hip fast?

Home Remedies

  • Rest. Avoid activities that put weight on the hip for the first few days after the injury.
  • Ice. Apply ice immediately after the injury to keep the swelling down. …
  • Compression. To prevent additional swelling, lightly wrap the area in a soft bandage or wear compression shorts.
  • Elevation.

Is it OK to walk with hip flexor strain?

Depending on the extent of damage sustained, a hip flexor strain may be felt either as mild pain or a sharp and cramping one that can make it hard for you to walk without limping. The reason behind it is that the top of the thigh muscle may budge, making it hard for you to walk, indicating a tear which is less common.

What are the side effects of squats?

People who squat without proper form may experience knee pain. They can help prevent this by ensuring that the knees stay in line with the feet during the squat. Squatting with weights can increase the risk of injury, including damage to the knees or lower back, when a person does not perform the exercise correctly.

Do squats improve hips?

“What daily or weekly squats will do is strengthen those big muscles in your lower body—primarily the quadriceps, hamstrings, glutes, and hips.”

What can damage your hips?

If your hips hurt, the culprit might be an overuse injury caused by one of these 5 conditions:

  • Hip Strains. While hip strains can happen suddenly — like from a fall or a hit — they can also be caused by overuse. …
  • Hip Bursitis. …
  • Snapping Hip Syndrome. …
  • Hip Osteoarthritis. …
  • Hip Tendonitis.

Will a hip flexor strain heal on its own?

Usually, a hip flexor injury will get better with time and rest. However, if you have symptoms that persist beyond one to two weeks, see a doctor to rule out other injuries and ensure you get the proper treatment.

What exercises damage the hip?

The Worst Exercises for Hip Pain

  • Walking on uneven ground or hiking.
  • High-impact activities such as faster-pace running or jumping.
  • Lifting heavy weights.

What does a hip flexor injury feel like?

The most common symptom of a hip flexor tear or strain is pain located at the front of the hip. You may experience hip pain as you walk or run. Other symptoms associated with hip flexor tears or strains include: Sharp pain in the hip or pelvis after trauma.

Can a hip injury heal on its own?

A broken hip may also be allowed to heal without surgery. In some cases, if the hip is fractured, it may not need to be treated with surgery. For example, if the ends of the broken bone are impacted, or were pushed together due to extreme force from an accident of fall, the bone can heal naturally.

Is walking good for a hip strain?

Walking is one of the best ways to relieve hip pain. But, if you find that despite a daily walk you are still experiencing it, there are other options available to you as well. If you’ve had a hip injury, ongoing physical therapy can help you immensely.

How do you heal a strained hip flexor?

Home remedies including rest, ice, compression, elevation combined with anti-inflammatory medication can alleviate some of the symptoms of a hip flexor tear or strain. Your physician may also recommend using crutches to keep the weight off the hip.

What are the signs and symptoms of a hip flexor strain?

What to Expect

  • Mild pain and pulling in the front of the hip.
  • Cramping and sharp pain. It may be hard to walk without limping.
  • Difficulty getting out of a chair or coming up from a squat.
  • Difficulty with climbing stairs or walking up or down sloped surfaces.
  • Severe pain, spasms, bruising and swelling.
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