Question - Recovery Time (hip flexor injury)

by rachele
(pennsylvania)

My 14 yr old son has a hip flexor injury. Not severe, but enough to cause him to limp after he runs hard. His doctor told him to rest for a few days before returning to football (running back). He had x ray's taken of his hip and they came out normal. The Dr. said that this is caused from overuse.

Should I keep him out of football for the season or let him return after a week. My son ran track in the spring and also had this hip problem. He is not very flexible, but oddly enough very athletic and a very fast runner. Do you have any suggestions?

This is becoming very frustrating. If he does not let this heal properly can it cause permanent damage? And could this affect his growth. Any help you can offer would be much appreciated.

Thank you

Rachele

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Aug 30, 2008
Probably not permanent...
by: Bart - SII

It probably won't cause any permanent damage or affect his growth, but it can become a nagging recurring injury.

Rest for the first few days, and then lots and lots of extra stretching - hip flexors, hamstrings, hip rotators, calf, low back, etc. That will help reduce the stress on the muscles when he is running. There are lots of stretching exercises on this site, just check under the rehab section on the left of the screen.

Bart

Feb 26, 2009
hip flexor
by:

Hi my name is Kelley and i am 14 as well and i strained my hip flexor as well and I ran cross country winter track and spring starts next week i really want to run but it really hurts and Ive been resting it and no running for 2 weeks and went to the chiropractor got x rays and its not getting better when i walk i limp and now my lower back hurts i am just so frustrated i dont know why it wont heal nothing seems to do and i dont know what to do i really need it to get better so i was just wondering if your sons has gotten any better and what you did to heal it.

Feb 26, 2009
Hip Flexor Injury
by: RACHE

Hi Kelley, My son is finally feeling better. It took about 8 weeks of rest and physical therapy. We went to a chiropractor for awhile also but his pain never went away. We finally went and saw a sports medicine doctor and he finally put us on the right track, however it does take some time for this injury to heal. It is truly fustrating! The physical therapy and tons and tons of stretching really helped him. He starts track next week and has been running for the past month and has had no pain. I suggest that you go see a sports doctor, let him do the tests he needs to do, chiropractors are good but for this kind of injury you need to see a sports doctor. Physical therapy truly helps!!!!

Mar 10, 2009
hip flexor
by: Kelley

Its Kelley thanks for the advice mine is feeling alot better and I think it is healed but im still not sure when to start running and i dont want it to go backwards again I just want it to heal completely I am suppose to see a sports doctor really soon I just really want to run and spring track already started for me its just so frustrating! And I am glad your son is feeling better.

Mar 10, 2009
Kelley
by: Anonymous

Hi Kelley,
My sons track started 2 weeks ago and unfortunately the pain is starting to come back. He is a sprinter and he noticed that when he does not stretch enough, then runs full speed his hip will hurt. Like the Doc. said this can end up being one of those nagging reoccurring injuries UGGHHHHHH!!!!! I hope everything works out for you. Keep me posted.
Rachele

Apr 24, 2009
my hip flexor
by: ijcrunner

I have had a hip flexor injury for almost a full year now. I have tried stretching, icing, and exercises. Besides taking weeks at a time off. I did have xray and mri. Nothing showed up so it is probably not a torn labrum. It bugs me all the time. I cannot even walk without it hurting. I dont understand why nothing works.

Does any one know of a program that worked for them?

Jun 20, 2009
hip injury
by: Anonymous

hi, i also have a hip injury and i have an upcoming event in athletics o monday and a championship on wednesday for hurdles but when i seem to run flat out my hip seems to give, do you know what i can do to make better before monday because i also have to practise my relay. thank you reply before monday please.

Jun 25, 2009
FROM RACHELE
by: Anonymous

I really wish I could give you a fixall for this problem but unfortunately we have not found one. Every doctor we have been to has STRESSED that you need to stretch several times a day. And that you should also do weight training for that area to strengthen those muscles. I feel bad for you and I know how fustrating this can be. They also told us before a race (in this order) to jog first, then stretch, then after the race stretch again. Good lUCK!

Jul 21, 2009
Rachel
by: Anonymous 1

Rachel, has your son gotten better? It could be a growth issue for him as the muscle growth does not keep pace with the rapid bone growth in adolescence (think traction). My son is a pre professional hockey player and has been having this issue for 2 years in the pre season.It is important to progress slowly and systematically when starting your sport in addition to stretching not just the hip flexors, but glutes and hamstrings as well.Kids will be kids however and no matter what I tell my son, he always manages to do too much to soon!

Jul 21, 2009
You may be right!
by: Rachele

Anonymous 1,
Thankyou for your comment. My son just had surgery on his wrist last week. He will be in a cast for 6-8 weeks so he will not be playing football this season. Football this year was going to be the test to see if his hip flexor has gotten any better. He made it through track (though at times very painful) and he also went through the baseball season but still had the pain. I do believe you are right though about them growing and the muscles can't keep up. Everything is tight. Since he wont be doing much lifting in the next 6-8 weeks this would be a good time to work his glutes and hamstrings. We will give it a try. I will post again in a few weeks to see if it helped.

Jul 21, 2009
Thinking of you!
by: Anonymous

Hi Rachele, I am sorry to hear that your son has had surgery and I wish him a very speedy recovery. Fuel his body well and encourage him to rest. I strongly believe that our body can heal anything.
Thinking of you. Rebecca

Jul 23, 2009
Rachel
by: Anonymous 1

Rachel Sorry to hear about your son's wrist.We make plans and God laughs! My son was misdiagnosed this spring with tendonitis in his foot resulting in weeks of lost training. An MRI diagnosed an occult ganglion cyst (benign) but very painful as they grow out of tendons and ligaments.He was allowed to train while waiting for a cortisone shot to dissolve the cyst and, of course,strained the hip flexor on that side!Now he has been off 3 weeks again-starting to get better,but 5 days after his cortisone shot, the pain in his foot has returned.He has lost a summer of training in his Draft year in addition to missing U18 Team Canada.He is leaving mid August and we don't know how he will fare this season and won't be there to support him.It is very painful to go through these injury cycles with our sons.Your son may well improve as he grows and gets into a weight training program. It is helpful to have only 1 person guiding him from rehab to training to sport so that he approaches his season systematially. I think there is somewhat more difficulty in a 2 or 3 sport athlete as you have only a short time to prepare for that season's sport and the movements may be different enough to cause problems for a subseptible child (just a thought).At least your son does not have a LOWER body injury- we grasp at straws!

Jul 31, 2009
Anonymous 1 & Rebecca
by: Rachele

Thankyou both for your well wishes for my son. He had a very rare fracture in his wrist, so rare that when the surgery was performed other doctors sat in to watch and learn how to repair this kind of fracture (he was a case study). My son laughs, he always says if your going to do something give it a 100% or don't do it at all. I told him thats a good attitude but when it comes to breaking bones and getting hurt it's ok to just give it 1% haha. I am sorry to hear about your sons foot. I hope the shots work for him. It drives me crazy and im sure you feel the same way we sit and watch our kids train hard and bust their butts to get ready for the season and then it seems like it never fails something happens! Then you see other kids who never get injured or have problems. According to my father though the kids who don't have any problems normally aren't working as hard as our kids do. I sometimes think it's God's way of saying "pick another sport". None the less it is so fustrating! I hope everything works out for your son please tell him we are pulling for him! Hopefully the next time we talk EVERYONE IS HEALTHY AND RATED TOP 10 IN THE COUNTRY FOR DRAFT PICKS! GOOD LUCK

Jan 04, 2010
Hip Flexor in Soccer
by: John

Hi my name is John. Whenever I take a shot or pass the ball in soccer my right hip flexor hurts a lot. When I'm just just standing around or even jogging it is fine. I tried wrapping it but it still hurts when I shoot and I don't have nearly as much mobility as I used to before the injury. Can anyone help me out?

Feb 23, 2010
HELP!
by: Anonymous

john i have been having the exact same issue and i had tryouts yesterday today and tomorrow and i cant because of this have u found anything>?

Mar 08, 2010
Aging and Recovery.
by: Rumple

I am a 33y/o man who through my younger years, like I've seen on here, was very athletic and not very flexible. Hind sight being 20/20, I wish I had put more time into stretching and proper warm-up, when exercising on my own time.
All throughout my high school and college careers I had no problems with joints and injuries. I now get recurring injuries that can slow me down for days.
When I sprain an ankle, unlike most people I don't get off of the injured joint. I will stop playing basketball(or whatever it was I was playing) and stretch the joint. For ankles I would stand on the injured ankle while leaning facing a wall. Bending the knee and flexing the ankle in every which direction for 30 min. Maybe longer. One time I even went back into the game after about an hour exercising caution for the ankle. The next day, it didn't even hurt. I had full range of motion and no limp. I was 25 at this time.
Hip flexors are much different. Last fall I injured my hip flexor playing football. I stopped playing football for six months and it feels normal when walking even jogging or running. It is the cutting motion (stopping, turning and pulling the leg around my body in a circular motion)that I used in football that injured it.
I have been doing major stretching over the last 6mos. and minor strength training in the last 2mos. It is getting better. I have heard from other in the field that it isn't weeks that you need to be out of the sport that caused it, but months. Weeks of rest will only result in being injured a short while later.
I am not an expert, I speak of only my own experience. As a rule of thumb that I use to prevent re-injury, how ever long it(whatever ailment) took to feel good, I wait twice as long. To prevent chances of re-injury. Of course I didn't adopt that until I was in my 20's, but I wouldn't chance it if it were my kid at 14. Good luck,

The only thing as bad as a hip flexor injury is tendonitis, as far as length of recovery. My arm took 2 years, and that was just from arm wrestling 1 night.

Jul 23, 2010
MEH another hip majiger.
by: Carissa

I'm having the same problem as you and or your children are having. I am 15 and I'm in cross country. It all started when I came back from a 2 week vacation and I got plenty of blisters on my feet when i started running again -_____-. SOOOO I just kept running but i ran awkwardly so I think thats what caused it. It has been an on going pain on my left hip so i tried to ease it by leaning more to my right. That was a bad choice. So now I'm hurting on both sides. I keep going back to practice and run on the track, not on the streets. I went to a chiropractor the other day and they gave my this massage and it helped but only for two days. They told me to stretch like crazy. So I have but i just haven't seen much progress but I am impatient I'm hoping that any other person can tell me how long it can take?

Jul 23, 2010
It's your body, for the rest of your life. And, that starts here!
by: Rumple

This is longer than it needs to be but, oh well.

Carissa, it sounds as if you took no time what-so-ever to recover, is this correct? I would start by doing more hip-flexor stretches, the best ones involve another person lifting your leg, you can Google it, if you don't know it already.

.......I am not a professional- I just know and listen to my body.....

If in fact it is you hip-flexor that hurts, inside of you hips and toward groin area. Also does it hurt more to lift your knee up, or swing it around your body? If your unsure try lifting your knee up AND swing it out to the side. If you said yes to inside of your hip and more to swing than to lift, then it is probably you hip-flexor. And they do take time.

The good news is your 15. I can tell you the same thing any physician might, which is one day is not enough, but you already know that. You have made it clear how much you love to run, so with that in mind,...

1st- Let your feet heal, if you have to do something, bike.

2nd- If(once) your feet are good, run as though you normally would, if it hurts, then try more time. "I" would start with a week of rest or biking, and then try running.

3rd- If you can feel the pain coming, stop! walk. Listen to what your body is saying. You get blisters on your feet for a reason. Ignoring a slight minor(blister) injury can just compound into other injuries.

4th- If a certain length of rest or bike time doesn't work, then try doubling that amount of time, before getting "back in the ring".

REMEMBER TO STRETCH!! And stay Hydrated, another cause of these injuries is dehydration, more obscure and less thought of. That's how I got mine. This is not a sprained ankle, this is kind of like a sprained hip. However, these tendons that are sore are responsible for lifting and moving your leg. On the average fit human, the legs weigh more than half of their total body. The only way I know this for certain is another story. Say you weigh 110, you could say EACH leg weighs 30 pounds. Thats a lot of weight for one tendon to control.

You're 15 and it shouldn't take half as long as it took me, but mine was pretty bad. I am 10 months out from my injury. Over the past 10 months I have stopped the activity that injured me, PERIOD.
I know that you will not have to do that, nor would you.

As I said earlier......I am not a professional..... I only know what I have learned in high school and college, but more importantly by LISTENING to my own body. You may be impatient now, but it could affect you the rest of your life.

Jul 23, 2010
Part 2 of It's your body, for the rest of your life. And, that starts here!
by: Anonymous

Part 2: there is a max of 3000 characters..

..I am not a professional.. I have opinions that work.
for me,at least.

During that 10 months, I have been stretching and exercising my hip. I have been doing weightlifting (IMO)to help strengthen the hip joint. I am a serious believer in the weightlifting aspect of this, for a couple of reasons.

1- Its good for your heart, to get more than one kind of exercise. Running is good cardiovascular/ aerobic exercise. Weightlifting (similar to sprinting) is anaerobic. Fast and low endurance. but it increases your heart rate quickly, which I guess broadens its limits for a high end. By high end, I mean, I run every other day, at the end of my 4-6 miles runs, I see whats left in the tank for the last 400 meters. Otherwise known as the kick. When I did this for my doctor he was, for lack of a better word, flabbergasted. I was able to maintain a heart-rate of 215 bpm for the last 3-400 meters. Strong heart is good. I thought. For someone my age and weight(33, 176) my upper limit that I should not exceed!! should have been around 175. I digress!

2 - Weightlifting not only strengthens muscles(your heart), it strengthens tendons. And the kicker.. BONES as well. I'm not saying over doing it, like She-ra or Wonder Woman, but know what you can do, and try to expand it. a little. I know you're probably thinking "why do I really care about that?" well when you get older as I am starting to, recovery time is lengthened to a power of X. After a certain age you no longer can get stronger bones, they start deteriorating.

Have you ever seen those commercials with the old lady or man whom falls and cant get up? It gets easier and easier to injure yourself, the older you get. But, where it starts is right now, by taking care, and recovering properly.

As I said earlier......I am not a professional..... I only know what I have learned in high school and college, but more importantly by LISTENING to my own body. You may be impatient now, but it could affect you the rest of your life.
Good Luck!!

Sep 09, 2010
i need immediate help!
by: hect0r

im an athlete that is currently in my football season. i hurt my hip flexor the other day while working my linebacker drill. i showed up a little late for practice so i didnt get my full warm up in. while doing my linebacker drills i bursted into a sprint and felt something pop. i have a game today and i dont know if i should play, i dont want to do serious damage!

Sep 17, 2010
hockey injury
by: Anonymous

I just recently. Got a hip flexor I ignored it for two hockey. practices can I play in nextweeks tournament

Oct 07, 2010
20/20 hindsight
by: Anonymous


Unfortunately, if you recently injured your hip flexor (I.e. Heard the pop) you should stay out for 6 to 12 months. After that strength train and stretch like crazy, by which I mean like a ballerina. Seriously. I had this injury in high school playing competitive soccer and I should have stayed off of it BC not only is the injury annoying, frustrating, and painful but your performance suufers so much that you might as well sideline yourself before your coach does. I am 32 now playing soccer again and still tending to a tender flexor...

Oct 22, 2010
HIP FLEX STRAIN FIXED!!!
by: mattcalif

Hello all, came across this thread---
SITUATION:
AVID MUAJ THIA KICK BOXER-
Took a right push kick to my left hip left hip flexer approx. 4 years ago.

After the push kick to the hip, I have had non stop pain to my hip flexer. Sometimes bad and sometimes very bad- lots of aleve or stronger to stop it.

Very noticeable when I have a hard practice or spar session when using my left leg.

I took 2 years off kickboxing, and sometimes just walking would re-activate the pain in my left hip.

Diagnosis history.

2 mri's at kaiser- they say minor arthritis

5 xra's at kaiser- they say nothing!!

we all live pain I guess

I finally give up- I remember a jujitsu guy giving me reference for a chiropractor that is good and treats fighters.

10-22-10 hip flex issue gone- issues with back gone- did heavy training with my left leg- first time in years- dont have the straining or cant move my hip feeling.

if you would like to email me,, matttruffle@yahoo.com good luck to everyone....

Nov 04, 2010
any idea
by: Anonymous

well I was playing soccer one night and I got tackled and what ever way I went over I did damage to my hip flexor , I have gone to physio already but dont no too much about it. I have been resting it the last 5 week and have a big game coming up next week. do you no how long more should it take to heal

Nov 07, 2010
Read the posts!
by: Rumple

If you're leaving comments on this thread asking ...
"how much longer will I be out?"
...please read some of the comments posted by others.

People took the time to share their own injury stories and recovery programs.
No one on here knows you or can tell you exactly how long it takes to recover. Everybody heals differently.

There are at least a half dozen solutions to hip flexor injuries in this thread.

Everybody IS different. These injuries do take weeks, even with the moxxor omega-3 pills. If the injury is bad it can take months, or even years. Especially if you don't rest the injury.

The joint may be usable, but if you keep using it, it may not return to 100%,
EVER!!

Nov 30, 2010
hip flexor injury
by: Anonymous

im 14 years old and my hip has bothered me for about 1 year now. this is very frustrating for me. i do competitive cheer and also select volleyball. i cant go a full practice without it hurting me. does anybody know what would help? i have tried taking time off, icing, stretching, and staying off of it. nothing has helped.

Dec 13, 2010
hip flexor injury by: Anonymous
by: Anonymous

Hi you said you do cheer and vollyball- How did you hurt your hip? Did you have xrays yet? Mri? and then another round of xrays and mri's I have and after all that the doctors stil didnt know and I had about 3 or 4 years of pain. Then I went to a chiroprater that was highly refered, doing hella good now....... Try you friendly local neighboord chiroprator.....

Mar 12, 2011
New stretch is key, Part I
by: Anonymous

Part I:
I think the key to my recovery has been altering the way I stretch my hip flexor so that the stretch is more complete. What follows is some historical info and then a description of how I've stretched and begun training again.

I am a 42 year old male, have been running my whole life, competing mostly in 10k and 5k races, averaging about 20-25 miles a week in training, doing mid-6 minute miles. In Nov. 2010, I decided to increase my per-week miles, but increased much too fast, going from 20 to 35 in a matter of 2-3 weeks. I began having sharp, sudden pain in both of my hip flexors, not while running. It often immediately followed after sitting for a while and starting to walk. The pain worsened until I realized there was a real problem.

I tried using ibuprofren, taking off a week, decreasing my miles, but to no effect. I then took off 6 weeks and began stretching in this new way after seeing a video (can't find it any more, sorry.) Note that the injury was never bad enough that I could reproduce pain, though for a few days, it interfered with my walking.

Here's the key:
Basically, I do the traditional hip flexor stretch with one leg bent at 90 in front of me, the other extended behind me. The only difference is that instead of leaning into the non-stretching leg so that your stretching-side leg is extended far behind you, keep your back straight above you--not arched--and rotate your hips forward such that you're pushing forward the hip flexor you're stretching. Once you engage the stretch, raise your arm on the stretching side (if you're stretching your left hip, raise left arm) straight above you, reaching upwards and holding 30 seconds. Also gently rotate your back during the stretch to look to the left and right sides, holding each for 30 seconds. This gives you a full stretch in all directions. DON'T OVERDO THE STRETCH. WORK INTO IT OVER A MATTER OF DAYS. STOP IF YOU FEEL PAIN.

During the 6 weeks of rest, I stretched in this way at least 2-3 times a day. I began running at a slow pace (8:30s or slower) for 15 minutes, 3x a week. I increased my miles by 10% each week, though I increased probably by 20% the first few weeks until 25 minutes of running, at which point, I only increased by 10% per week. 20 minutes prior to each run, I took 400 mg of ibuprofren, stretched (of course) and iced my hip flexors. After the run, I stretched again and iced. I also stretched my hip flexors on off-days.


Mar 12, 2011
New stretch is key, Part 2
by: Anonymous

Part II:
One other thing: I did a lot of self-massage using a croquet ball (yes, of all things) on my lower back and especially on the muscles towards the top and side of my glutes. I also used a 6" foam roller to massage my IT bands. I also used the foam roller to massage the hip flexor, but this seemed to have limited effect. The main point here: treat not just the injured area but all areas related as you will tend to overcompensate and over-use those areas to protect the injured area of your body.

Two months after returning to running, I've returned to my previous mileage. I no longer ice or use Ibuprofren. I still stretch a lot, but I'm pain free and without restrictions.

Key points:
Don't increase intensity or mileage or type of work out too dramatically, especially if you're getting on the older side of things, like me.

In all my years of various bodily injuries (disc surgery, etc) be very wary of invasive interventions, like surgery.

For what it's worth: PT has been helpful, but isn't the end-all. Massage feels nice, and helps, but is temporary. Ice is the miracle drug (and is cheapest and without side-effects). Ice after any concern that you might have injured yourself. Rolfing has been the most helpful of all interventions, but is quite expensive, but it lasts.

Lastly, don't ignore niggling pains, especially if you're over 35. Deal with them, especially with ice and self-massage ASAP. Little issues can become long-term problems. And if you're under 30, start taking care of little, niggling problems if you want your body to hold up over the years.

Hope this helps. Sorry if it's a bit long-winded or overly detailed. Hope you all can get back to where you want to be.

Evan

May 25, 2011
Highly Recommend Chiropractor!!!
by: Anonymous

Nine months ago my 12 year old daughter received a fractured left hip avulsion while playing soccer. She went thru three months of physical therapy and rest and was able to return back to basketball/soccer without any problems. Four weeks ago she was in track and while coming off of the starting block, she heard her left hip pop and felt extreme pain. Fearing another avulsion, we went to the hospital for x-rays. She was diagnosed with a left hip flexor strain and was prescribed physical therapy. After 3 weeks of rest, icing, stretching, and therapy, she was released back to sports. Upon initially running in basketball, she felt extreme pain and was unable to participate. I brought her to my chiropractor for an opinion and was told her tailbone was stuck, her hips weren't in line and proceeded with adjustments. My daughter received an adjustment daily for 1 week and by the weekend, was feeling 98% better and able to participate in 4 basketball games in a weekend tournament...playing each game 50% of the time...relatively pain free. My chiro traveled with us to the tournament and adjusted her in between games. We iced and stretched after the games and the next morning, she woke up feeling really good. She played in a soccer game that day - 75% of the game...pain free! I wish I would have thought to see my chiro 4 weeks ago when her injury first happened. My daughter would have been feeling better much sooner and wouldn't have had to miss out on so much playing time. We are now working on streghtening exercises at home as well as visits to the chiro as needed. It's so nice to see her pain free and the smile on her face while being able to play the sports she loves!!

May 25, 2011
Thankyou!
by: Anonymous

Thankyou all for your input. I really appreciate all the help and advice!

Jun 05, 2011
Hip flexer
by: tony harrison

Omfg im srry I hurt my right hip flexer. Its been hurtin me for 5 months idk what to do I have a tourney in 7 days to utah. Bout 6 weeks ago I got that pop in my right hip barely could walk I was wondering if y'all could help me. I'm streching I went to a physical doctor plzzzzzzz help me I'm only 15 I'm too young to be hurting no ofense old people I wanna go to the nba thank you

Jun 06, 2011
Hip Flexor Strain - See Your Chiro!!
by: Anonymous

Tony;

See your chiropractor...my daughter had a strained hip flexor, went through a month of physical therapy only to return back to basketball/soccer in pain. She went to the chiro...received adjustments everyday for 1 week and is back to playing at 100% after only injurying herself a month ago. She is no longer at physical therapy but seeing the chiro once every other week as maintenance.

Jul 20, 2011
My hip flexor
by: Anonymous

I am a sophomore in high school and play on my high school football team. I had a hip flexor strain last year in both legs that wouldn't go away. You could literally hear my hip pop when I came out of my football stance. I thought it had gone away after rest at the end of last season, but we recently started conditioning and it feels like the strain is back. Any helpful suggestions would be appreciated.

Jul 21, 2011
please read through this blog
by: Anonymous

Hi there, sorry to hear of your experience. As you will read in this blog, you are certainly among friends here.
There are a number of helpul suggestions that have been made already, so please take time to read through and then ask questions if you still have any...
Wishing you a speedy recovery.
Beck

Aug 10, 2011
Hip Flexor Injury
by: Heather

Hi. I hear all of these sports-related injuries of the hip flexor but not everyday injuries. I started feeling hip pain / glute tension on my right side about 9 weeks ago. I currently see a chiropractor. He initially advised that I stretch each morning and evening and it was due to sitting badly at work. I have been sitting straight, using a gel filled pillow in my chair, and stretch twice a day. Still no relief. I'm worried becasue it feels like my glutes engaged 24/7 on my right side. I've noticed that my muscles have tightened quite a bit on my right versus my left... almost feeling lopsided. I went to visit my local gym and they advised that instead I should work out my left side to try to compensate. They said that usually when your right side feels the pain, its the cause from the left side. Like the other person said on here, use a ball to self massage the upper glutes. Massage may be short-lived relief but with stretching and working the opposite muscle I hope to feel better. We'll see.

Aug 13, 2011
I think i have a hip flexor Strain
by: Anonymous

I am 15 and i am a sprinter in track, and i play football. And a couple days ago i was doing squats and i knew i did something cause i felt something pull. It was minor pain until we were doing sprints during football and now its complete pain. I read a lot of the other stories but most of them sounded like people needed xrays and treatment. Has anyone gotten better by just r.i.c.e and taking time off during your sport season?

Aug 19, 2011
hip flexor
by: Bobby

hey its Bobby i have a hip flexor problem that is keeping me from doing my best in football i am fifteen and playing varsity i cant sit out or i will loose my spot and hove to much pride what should i do? it is very painfull

Nov 26, 2011
Hip Flexor
by: Johnny

Hi my name is Johnny an i just got hurt the other day an i thought it was my growin but come to find out that it was one of my hips was higher than the other.So my trainer moved it back in place an told to do these few streches an i did. Than my back an my butt started hurting and now im waitin to see my trainer for more training

Dec 13, 2011
Hip flexor strain from rowing NEW
by: Elizabeth

For about 6 months now my hip flexor has been pulling when i run or row. I row and it defiantly shows there is something wrong. The thing is, some days it wont hurt and others it is in extreme pain. It can even go weeks without hurting. Is this normal for pain to go in and out?

Dec 14, 2011
Two years :( NEW
by: Anonymous

Hi, my names Emily. I strained my hip flexor two years ago playing soccer, and am still dealing with the pain to this day. I went to physical therapy for over six months, but stopped going because it was not helping at all. I have very little motion in my right hip, and limp most of the time while walking. I haven't been able to find anything that helps relieve the pain besides advil and a heating pad for an hour or so, but the next morning it's back again. I hope you can figure something out!

Jan 06, 2012
Same as soccer girl NEW
by: Anonymous

Hey I am having the same problem as you. I am 16 and a sophmore and it all started in 7th grade. Ive been pushing through all the pain, ive done PT, but it only worked temporarily. It was a waist of money to be honest. I have no clue what to do and im bummed to tell my mom, because track starts in a month and I cannot run it if this continues. SICK AND TIRED OF IT. Im sure the rest of you are too :P.

Jan 06, 2012
Same as soccer girl NEW
by: Anonymous

Hey I am having the same problem as you. I am 16 and a sophmore and it all started in 7th grade. Ive been pushing through all the pain, ive done PT, but it only worked temporarily. It was a waist of money to be honest. I have no clue what to do and im bummed to tell my mom, because track starts in a month and I cannot run it if this continues. SICK AND TIRED OF IT. Im sure the rest of you are too :P.

Jan 06, 2012
New to pain? NEW
by: Rumple

I'm not sure if any of you have had tendonitis, but its very similar to that. Recovery is longer because its hard to rest your hip, you have to walk everyday...

If you read some of the posts by others on here, you can se various ways to successfully heal yourself. Ways that work.
I LOVE to play sports. It was hard for me to do it and wish that I hadn't had to, but I took a year off from all sports. And then eased back in with PT. And a lot of it! All in all it was close to 2 years before I was fully functional. Albeit I'm not 16, I imagine someone that young would definitely heal faster. I was 26 when I had to quit.

Some people recommend this MOXOR, which, the way I understand it, gives your body proper nutrients and a growth hormone, to help heal fast. From the posts on here it has and does work.

Read the posts.. I am not the person who likes to do stuff artificially, so I didn't try it and it takes a looooonnngg time to gets better.

Try it, don't try it, read the posts from the beginning. You'll get answers.

Feb 07, 2012
DO NOT STRETCH!!!! NEW
by: Anonymous

AHHHHH!!!!

Some of you folks are killing me!

If you have a hip flexor, do NOT stretch it out! (although it feels great when you do)

Your strain means it was already stretched too far, by you stretching it...you're not letting it heel.

There is no real cure other than ice and rest. If you have to have physical activity, heat up the muscle...do what you do...then ice down immediately. But the best thing is just to take a week or two off.

After that, test it out with EXTREME caution. If it feels heeled, then you want to massage and stretch a little bit at a time. 30% the first day, 40% the next...and so on until you can get a 100% full stretch in.

Once you can...do hip flexor strengthening exercises and continue to stretch before and after to increase that range of motion and strengthen the muscle so it's not a reoccuring injury.

Feb 07, 2012
Clarification on MOXXOR NEW
by: Beck

I have been reading through this blog regularly and felt that I need not make further comment. However, I need to clarify that MOXXOR is not artificial, rather it is an all natural product that has some truly outstanding properties.
NZ Green lip mussell oil, which is the main ingredient in this product, works at a cellular level to reduce inflammation, and this assists your body to recover quickly. It is well worth adding this to your recovery regime.
I would also like to agree with the above comment. Rest, ice and heat are truly the best ways to promote recovery... at the point of injury and for a few weeks aftre, you should not force stretching... LISTEN to your body and let it heal.
Happy to help you get MOXXOR to try. My email is rebecca@moxxportal.com
All the best in your recovery!

Feb 19, 2012
Hip flexor NEW
by: Anonymous

I'm a sixteen year old and exactly the same way. Athletic with no flexibility after my hip flexor injury I could not get off the couch without severe pain. Give him anti-inflammatories lots of water and rest for a few days. Eventually build up your stretching and within a week/a week and a half you'll be good as new. Just keep up the stretching and it should not be a problem again.

Apr 10, 2012
Hip flexor injury while squatting NEW
by: Dan

Hi everyone. I am 20 years old and about 3 months ago I started stronglifts 5x5, a weightlifting program to build muscle and gain strength. Part of this program is squatting 3 times a week. Because my body was probably not used to this, and probably not good form, I hurt my hip flexor about a month ago while squatting. At first it was serious pain and I was having trouble doing everyday activities. I did hip flexor exercises and stretched during the month off and yesteday I tried to squat again. As I progressively added weight, it got more and more painful so I stopped. This is the most frustrating thing and I dont know what to do.

Apr 10, 2012
Please take time to read ALL posts above... NEW
by: Beck

Having been part of this blog since it started, I suggest that you start by reading what has been posted... you are likely to find the answers you are searching for right here. Wishing you all the very best in your recovery.

Apr 20, 2012
hip injury NEW
by: ben

hi i'am 14 years old and have had a hip injury fo almost a year. it started on the right hand side but now has moved to the left.stretching helps and strengthens the muscles. Fortunatley the pain had gone in the right side but now has flared up in the left side. Anyone got any ides on how to stop it because it is ruining my life.

Jun 15, 2012
Evan's 3-12-11 "New stretch is key, Parts I & II" NEW
by: Anonymous

Evan-

Thanks so much for your post! I very much appreciate the detail and am encouraged. I feel my frustration diminishing just reading about your experience... now comes the commitment and hopefully the glorious outcome. :) Thanks again.

Sharon


Jun 16, 2012
My Chiropractor Explains a hip flexor injury NEW
by: Matt

Hi Guys,

About 2 years I posted a response here on how my hip flexor injury was fixed. I posted my email, and every 2 or 3 months I'll get a email asking me for advice. Well I'm not a doctor of course, so I usually just talk about my injury and suggest seeking out a good chiropractor. Well, I asked my chiropractor to post a video on his website, one video with what causes a hip flexor injury, and one video that explains the fix. It will be posted on his website, san mateo chiropractor www.davidjlewisdc.com

The blog will be open to questions and comments, and or you can email or call him. Its been 2 years and my hip flexor feels great. I hope this will help some people out. Thanks Matt.


Jul 17, 2012
hip pop dancing at 50th b-day NEW
by: Anonymous

head my hip pop ,and painful and limping and left side very swollen.This happen almost 18 days ago and is still swollen and worry me. When should the swelling go away?
Went to see a sports chiropractor and he thinks I pulled a big mussel!
Need a xray to make sure everything ???

Jul 17, 2012
hip pop dancing at 50th b-day NEW
by: Anonymous

head my hip pop ,and painful and limping and left side very swollen.This happen almost 18 days ago and is still swollen and worry me. When should the swelling go away?
Went to see a sports chiropractor and he thinks I pulled a big mussel!
Need a xray to make sure everything ???

Jul 26, 2012
Hi Guys this video explains hip flexor injuries NEW
by: matt

Hey everyone, I've posted here a few times before, my chiropractor helped me to heal with my hip flexor problems, I asked him to make a few videos bout hip flexor issues. There are 2 videos, if you have any quesitions or comments my chiropractor is available to help! again my email is matttruffle@yahoo.com see ya

http://www.davidjlewisdc.com/san-mateo-chiropractor-dr-david-j-lewis-explains-a-hip-flexor-injury-part-1/

http://www.davidjlewisdc.com/san-mateo-chiropractor-dr-david-j-lewis-explains-a-hip-flexor-injury-part-2/

Aug 21, 2012
Personal Experience NEW
by: Romans 8:28

I'm 13 and I just wanted to share a personal experience.
I got a hip flexor injury close to the end of this past track season. The last track meet of the season was going to be 10 days later so I really wanted to get better fast.
The first three days or so I mostly rested and stretched a bit. After that just more stretching and walking around until it didn't feel so bad.
Two days before the meet I started jogging a little a couple times a day. I rested as much as possible and stretched some more the day of the track meet and with God's help I ran the 1600m with very little pain (though I didn't go all out). Just be patient with yourself and try not to get too frustrated. Hope this helps!
I'm running cross country now!


Aug 23, 2012
Personal Experience NEW
by: Romans 8:28

I'm 13 and I just wanted to share a personal experience.
I got a hip flexor injury close to the end of this past track season. The last track meet of the season was going to be 10 days later so I really wanted to get better fast.
The first three days or so I mostly rested and stretched a bit and iced it at night. After that just more stretching and walking around until it didn't feel so bad.
Two days before the meet I started jogging a little a couple times a day. I rested as much as possible and stretched some more the day of the track meet and with God's help I ran the 1600m with very little pain(I didn't go all out). Just be patient with yourself and try not to get too frustrated. Hope this helps!
I'm running cross country now and have had no problems yet!


Oct 01, 2012
weight lifting and hip flexor pain NEW
by: Kellee

Hello -
Reading all of the comments and replies was both good and bad. Good in that it was helpful - and bad because I realized how long my hip flexor pain may take to recover.
My question(s) are as follows:
I have been doing crossfit for about 6 months, and have moved up dramatically in the amount of weight I am squating and deadlifting. That is when the hip flexors really started speaking to me.
I can walk with no problem and for the most part get around ok, but if I need to squat or bend down to pick something up, my h.f. will have no part of it. My left is much worse than my right, and any little slip where I have to catch myslef sends me 10 steps back on recovering.
Any advise when it comes to getting back to gym and trying to lift again?

Oct 01, 2012
weight lifting and hip flexor pain NEW
by: Kellee

Hello -
Reading all of the comments and replies was both good and bad. Good in that it was helpful - and bad because I realized how long my hip flexor pain may take to recover.
My question(s) are as follows:
I have been doing crossfit for about 6 months, and have moved up dramatically in the amount of weight I am squating and deadlifting. That is when the hip flexors really started speaking to me.
I can walk with no problem and for the most part get around ok, but if I need to squat or bend down to pick something up, my h.f. will have no part of it. My left is much worse than my right, and any little slip where I have to catch myslef sends me 10 steps back on recovering.
Any advise when it comes to getting back to gym and trying to lift again?

Nov 14, 2012
Denial does not help NEW
by: Haley

Wow kellee your story sounds similar to mine. I had been doing crossfit for over a year and had been getting pretty competetitive. Then one workout that involved both squats and sprints I felt my right hip snap. But I finished the workout (of course). And tried going back 4 days later (of course). And kept running with pain for another month. All of this denial has prolonged my recovery. It's 8 months post now and I have not returned to crossfit. I have seen chiro, massage, physio and sports medicine specialists. I am finding Intramuscular Stimulation (IMS)with my physio helpful for reducing some of the pain, but it's not a cure. Every week there seems to be a set back or flare up. It's hard when you don't like to rest. I am only starting a walk/run program now. I am having a hard time starting a strengthening program because it always seems to get flared up. But I have started doing all my upper body conditioning and weights while on a balance board or therapy ball to help strengthen the muscles and stablize my joints without flaring it up. I am just doing slow squats until I feel a pulling. Next will progress to drop squats and weighted squats. It takes forever and getting back into your sport right away just prolongs the recovery. Good luck :)

Nov 14, 2012
Denial does not help NEW
by: Haley

Wow kellee your story sounds similar to mine. I had been doing crossfit for over a year and had been getting pretty competetitive. Then one workout that involved both squats and sprints I felt my right hip snap. But I finished the workout (of course). And tried going back 4 days later (of course). And kept running with pain for another month. All of this denial has prolonged my recovery. It's 8 months post now and I have not returned to crossfit. I have seen chiro, massage, physio and sports medicine specialists. I am finding Intramuscular Stimulation (IMS)with my physio helpful for reducing some of the pain, but it's not a cure. Every week there seems to be a set back or flare up. It's hard when you don't like to rest. I am only starting a walk/run program now. I am having a hard time starting a strengthening program because it always seems to get flared up. But I have started doing all my upper body conditioning and weights while on a balance board or therapy ball to help strengthen the muscles and stablize my joints without flaring it up. I am just doing slow squats until I feel a pulling. Next will progress to drop squats and weighted squats. It takes forever and getting back into your sport right away just prolongs the recovery. Good luck :)

Nov 14, 2012
Hi Haley NEW
by: Kellee

Hi Haley,
Good for you being so patient and diligent with your recovery. Hopefully you are getting back to "normal".
Since I originally wrote - My h.f. is much better and I can do almost everything in a crossfit workout - BUT - it is definately not normal.
My main problem is deadlifting and cleaning from the ground (clean and jerk/snatch/etc) I can do a sumo deadlift -but I can't do it with my feet pointing forward and narrow stance. I can squat, but I definately squat in a wider stance and with less weight. I'm afraid I am going to need an MRI. I can definately "get around" the pain with modification, but I don't want to do any permanent damage either.
Good luck with your recovery - keep in touch.

Nov 14, 2012
Hi Haley NEW
by: Kellee

Hi Haley,
Good for you being so patient and diligent with your recovery. Hopefully you are getting back to "normal".
Since I originally wrote - My h.f. is much better and I can do almost everything in a crossfit workout - BUT - it is definately not normal.
My main problem is deadlifting and cleaning from the ground (clean and jerk/snatch/etc) I can do a sumo deadlift -but I can't do it with my feet pointing forward and narrow stance. I can squat, but I definately squat in a wider stance and with less weight. I'm afraid I am going to need an MRI. I can definately "get around" the pain with modification, but I don't want to do any permanent damage either.
Good luck with your recovery - keep in touch.

May 28, 2013
Hip felxor pain NEW
by: Austin

Hi my name is Austin and I'm 16 and started my 3 day death camp for football yesterday and planted my leg in an awkward position before finally falling on to it and having another defensive lineman fall onto it during a blocking drill. After I got up I discovered I had a pull in my left leg I didn't know what I pulled or strained I just knew I messed something up, I continued to play on it for 3 more hours and was able to get around the pain for the rest of practice. When I got home it was still bothering me but I just shrugged it off and went fishing for about 4 hours. After I finished fishing I stood up from the chair I had been sitting on while fishing and felt a sharp pain run up my leg and realized something was wrong so researched it and found I more than likely strained my hip flexor and need to alert my trainer but she is rather tuff and i'm afraid to show up with a self diagnosing myself and get chewed out. What should I do? i'm afraid i'm going to further injure my hip flexor if I continue the camp.

May 29, 2013
new diagnosis-- FAI NEW
by: Anonymous

Just thought I'd add this to the mix. I participated in the boards awhile back, thinking I had hip flexor problems for 2 yrs. I've now found that I have a hip impingement leading from extra bone growth below the head of top of the femur. Usually the problem arises not with teens (my impression) unless you are doing severe strain on the hip joint (like hockey goalies). But check it out. It's easy to diagnose with an x-ray, but the orthopedist needs to be familiar with the condition. Here's a good starter website with good information but there's a lot more info out there for FAI (Femoroacetabular Impingement).
http://www.hipfai.com/
Good luck everyone.

Dec 19, 2013
Be careful NEW
by: Anonymous

I have a daughter who runs college, just finished a good xc season, took a few days off, and returned to easy runs to start the base build for track.

During the off time, she went to the chiropractor and he adjusted her hip. She has not had her hip adjusted in over a year.

Well...as a result of that adjustment she now has an extreme hip flexor strain.

I go to the chiropractor regularly, so I am not anti-chiropractic, and I watched the videos from Dr. Lewis who references misalignment of the pelvis.

I think he is correct, and unfortunately, the adjustment misaligned her hip, so when she comes home for Christmas will go back and tell them to fix it. Meanwhile, she may miss her indoor season.

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