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Is It Over Now? Hip Flexor Injury Recovery Timeline
This blog was originally written on January 27, 2020, and has been updated to reflect the latest information.
Hip flexor injuries are something that can happen to anyone, but they're particularly common among athletes, martial artists, and dancers. These injuries involve the group of muscles located in the front of your hips and lower abdomen—muscles that are essential for movements like running, jumping, and kicking. Even if you’re not performing a high-energy stage show, everyday activities can still put strain on these muscles.
When you push your body too hard or overstretch those muscles, it can lead to an injury. This might result in pain, discomfort, or even limited movement. But there’s no need to just suffer through it. Understanding what causes these injuries, how long recovery takes, and how to speed up the healing process can make all the difference.
**Call It What You Want—It’s a Hip Flexor Injury**
The hip flexors include several key muscles, with the psoas major and iliacus being the most commonly affected. Together, they form the iliopsoas, which is responsible for lifting your knee toward your body. A minor tear in these muscles may cause pain but not significantly impact your mobility. However, a complete tear can be more severe, leading to serious limitations in movement.
**Tell Me Why This Happened: What Causes Hip Flexor Injuries?**
Hip flexor injuries typically occur when the muscle fibers are torn. Here are some common causes:
- **Overuse**: Repetitive motions like kicking or jumping can lead to overtraining and microtears in the muscles.
- **Lack of warm-up or stretching**: Skipping this step increases the risk of injury by leaving muscles tight and unprepared.
- **Poor flexibility**: Tight muscles are more prone to strains and tears.
- **Trauma**: Falls, car accidents, or sudden impacts can also cause hip flexor injuries, especially if you tense up during the event.
**Hip Flexor Injury Symptoms**
Pain is the most obvious symptom, but you might also experience:
- Swelling and bruising
- Muscle spasms
- A pulling or tight feeling in the hip
- Difficulty walking or climbing stairs
- Trouble standing up from a seated position
**Soon You’ll Get Better: How Long It Takes to Recover**
Recovery time varies depending on the severity of the injury. Minor cases usually take 1–3 weeks with proper rest and care, while more severe injuries may require 4–6 weeks. If left untreated, severe injuries can take months to heal and may even lead to chronic pain.
**Shake It Off with These Recovery Tips**
To speed up your recovery, consider the following steps:
- **Rest**: Avoid the activity that caused the injury to prevent further damage. Use this time to relax or catch up on your favorite shows.
- **Ice**: Apply ice packs (wrapped in a towel) every hour for 10–15 minutes to reduce inflammation and pain.
- **Compression**: Use compression wraps or systems to reduce swelling and support healing.
- **Medication**: Over-the-counter pain relievers like ibuprofen can help manage pain and inflammation, but always consult your doctor first.
**Are You Ready for It?**
Cold and compression therapy can be a powerful tool in managing hip flexor pain. The GAME READY system combines both treatments to help reduce swelling and discomfort. Talk to your doctor about whether this therapy could be right for you as you work toward a full recovery.
References:
1. Hip Flexor Strain. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/23978-hip-flexor-strain. Last reviewed August 3, 2022.
2. Nall, R. Understanding Hip Flexor Strain. Healthline. https://www.healthline.com/health/hip-flexor-strain. Updated March 8, 2019.
3. Overtraining Syndrome. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/overtraining-syndrome. Last reviewed February 28, 2024.
4. Hip Flexor Strain—Aftercare. Medline Plus. https://medlineplus.gov/ency/patientinstructions/000682.htm. Last reviewed April 24, 2023.
5. Waterman B, Walker JJ, Swaims C et al. The Efficacy of Combined Cryotherapy and Compression Compared with Cryotherapy Alone Following Anterior Cruciate Ligament Reconstruction. *J Knee Surg* 2012, 25(2):155-160.
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Is It Over Now? Hip Flexor Injury Recovery Timeline