Best Physical Therapy Exercises for Hip Flexor Strains
Enhance your recovery from hip flexor strains with these effective physical therapy exercises designed to reduce pain and restore strength and flexibility.
Enhance your recovery from hip flexor strains with these effective physical therapy exercises designed to reduce pain and restore strength and flexibility.
Hip flexor strains are common among athletes and active individuals, often causing pain and limiting mobility. Effective physical therapy exercises can help alleviate pain, improve flexibility, and restore strength. Here are the best exercises for recovering from hip flexor strains:
Kneel on one knee with the other foot in front, forming a 90-degree angle with both knees. Push your hips forward gently, feeling a stretch in the front of your hip. Hold for 15-30 seconds and switch sides. This stretch helps to improve flexibility in the hip flexors.
Sit on the floor with your feet together and your knees bent out to the sides. Hold your feet with your hands and gently press your knees towards the ground. Hold for 15-30 seconds. This stretch targets the inner thighs and hip flexors.
Begin in a plank position, then bring one knee forward and place it behind your wrist while extending the opposite leg straight back. Lower your hips towards the ground and hold for 15-30 seconds. Switch sides. This yoga pose stretches the hip flexors and glutes.
Lie on your back with one leg bent and the other straight. Lift the straight leg to the height of the bent knee, keeping your core engaged. Lower it back down slowly. This exercise strengthens the hip flexors and quadriceps.
Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes and hamstrings. Lower back down slowly. This exercise strengthens the hamstrings, glutes, and lower back.
Lie on your side with your legs bent at a 90-degree angle. Keeping your feet together, lift your top knee as high as you can without moving your pelvis. Lower it back down slowly. This exercise targets the hip abductors and strengthens the hip flexors.
Stand on one leg with the other leg lifted slightly off the ground. Make small circles with your lifted leg, gradually increasing the size of the circles. Switch directions and repeat. This exercise improves hip mobility and strength.
Stand with your feet hip-width apart. Lift one knee towards your chest, then lower it back down and repeat with the other leg. This exercise strengthens the hip flexors and improves balance.
Lie on your side with your injured leg on top. Lift your top leg towards the ceiling, keeping it straight. Lower it back down slowly. This exercise strengthens the hip abductors and hip flexors.
Sit on the floor with a foam roller under your hip flexors. Roll back and forth, applying pressure to the front of your hips. This helps to release tension and improve flexibility in the hip flexors.
If you are recovering from a hip flexor strain or any other condition, consider seeking the help of a Warrior Health physical therapist. Warrior Health offers modern sports medicine and physical therapy to help reduce pain, improve strength and flexibility, and get you back to your favorite physical activities. With proper treatment and care, hip flexor strains can be effectively managed, allowing you to enjoy a full and active life.
