budro727 0 Report post Posted November 15, 2007 guys, I have been told i have a hip flexor injury. does anyone have any advice or experience with this injury? Share this post Link to post Share on other sites
the1gwiz 0 Report post Posted November 15, 2007 I suffered from a hip flexor a few years ago. Best advice I can give is to try to be sure to do get a good light stretching regimen. It may be best to stay away from hard running or skating for a week or two and see how you feel. Light cycling or swimming will also help keep you loose. Share this post Link to post Share on other sites
biff44 0 Report post Posted November 15, 2007 It is a hard muscle to stretch. Get some pro help--the best would be a qualified physical therapist.In general, stretching is bad for you. You are stretching a cold muscle, and can end up inflaming it more, or in really tight cases actually tearing it.Dynamic stretching is the much prefered way, but I do not know a dynamic stretch for the hip flexor. Share this post Link to post Share on other sites
Sven 1 Report post Posted November 15, 2007 Massages or some gels which warm the muscle/skin/nerves can work wonders. Share this post Link to post Share on other sites
jeffw 1 Report post Posted November 15, 2007 Rest is the only cure for this puppy. I had one a few years ago. It would hurt like hell on the ice then a few days later I'd be pain free, skate again and re-injure it. This cycle repeated until they closed the rink for a couple weeks over the summer. Share this post Link to post Share on other sites
zales17 0 Report post Posted November 15, 2007 had a problem with mine this past summer. just rest it. it took about 10 days to get mine back to 90% or so. I skated after about 5 days, but not hard, just to keep it loose. Share this post Link to post Share on other sites
Trooper 8 Report post Posted November 15, 2007 It is a hard muscle to stretch. Get some pro help--the best would be a qualified physical therapist.In general, stretching is bad for you. You are stretching a cold muscle, and can end up inflaming it more, or in really tight cases actually tearing it.Dynamic stretching is the much prefered way, but I do not know a dynamic stretch for the hip flexor.Stretching is not bad for you. Static stretching as a method of getting ready for competition is a waste of time, for sure. Dynamic warm-ups or dynamic stretching is best for warming up. Static stretching has it's place in cool down and when range of motion is an issue.OP- See a physical therapist or an orthopod. Share this post Link to post Share on other sites
Storm 0 Report post Posted November 15, 2007 Way back when I had one that lasted for a few years despite being monitored by team therapists. It wasn't until I stopped all activity that it healed.It still took a while in my case. Share this post Link to post Share on other sites
nni 0 Report post Posted November 15, 2007 a good stretch for it is to stand facing a table or something, put your knee on a rolling chair, and you hands on the table, and push your knee as far back as you can and hold it for a few seconds and repeat. do for both sides.but who told you this was the injury you have? wouldnt they recommend a course of action? Share this post Link to post Share on other sites
forbs02 20 Report post Posted November 15, 2007 You should talk to an athletic trainer or a physical therapist about getting some exercises to stretch your hamstrings out. This will help in getting your hip flexors back to normal. I know that sounds like its not connected at all, but it's seen a lot in hockey players.When hockey players play with their knees bent all the time, the hamstrings start to tighten up. Because they are constantly shortened, they will pull the pelvis out of alignment, which in turn puts the hip flexors on a constant stretch. Its hard to explain without pictures... If you get these hip/pelvis exercises from a trainer and do them everyday it will help to prevent some of these injuries. Share this post Link to post Share on other sites
budro727 0 Report post Posted November 15, 2007 alright thanks guys. i appreciate it. they just said to take off of any activities that hurt it for aobut a week or so until it gets better and ice and stretch it amap. is there any sort of wrap you could do for this? Share this post Link to post Share on other sites
indaslot 0 Report post Posted November 15, 2007 hard to wrap a hip flexor, but a good pair of compression shorts will help it stay warm. Share this post Link to post Share on other sites
budro727 0 Report post Posted November 15, 2007 yea that's what i figured but thanks anyways Share this post Link to post Share on other sites
biff44 0 Report post Posted November 16, 2007 It is a hard muscle to stretch. Get some pro help--the best would be a qualified physical therapist.In general, stretching is bad for you. You are stretching a cold muscle, and can end up inflaming it more, or in really tight cases actually tearing it.Dynamic stretching is the much prefered way, but I do not know a dynamic stretch for the hip flexor.Stretching is not bad for you. Static stretching as a method of getting ready for competition is a waste of time, for sure. Dynamic warm-ups or dynamic stretching is best for warming up. Static stretching has it's place in cool down and when range of motion is an issue.OP- See a physical therapist or an orthopod.Yeah, sorry, I should have been more specific. Static stretching is great for AFTER you have fully worked out. Then you can really push things. Static stretching 1 minute after you jump onto the ice for warmups is pretty foolish. You will only tear something that way. At least wait until the END of warmups. But I digress, if he has a hurt hip flexor, he is not going to be getting it warm enough to stretch statically, since he is not going to be exercising it until it is mostly healed. Dynamic stretching is what he needs. After it is FULLY healed, that is when to work on stretching it out.Hip flexors are usually tight in hockey players, probably because most skate hunched over a little. A tight hip flexor is probably the biggest contributor to poor skating stride, so you want to keep working on it! Share this post Link to post Share on other sites
budro727 0 Report post Posted November 16, 2007 guys, went to the doc today. said it was just a mild hipflexor strain and should be better within a week. i asked about stretching. he said unless your a goalie stretching is overrated. he said jumping rope and light cardio/jog would be best for you with maybe a small stretch Share this post Link to post Share on other sites
N!! 0 Report post Posted November 21, 2007 An easy way to strengthen the muscle group is this.Take a small box and put about 5-15 pounds worth of stuff in it (a stack of magazines works well). Stand normally, put the box close enough that your toes are touching it, and (keeping your leg straight) push the box forward about 12-24".You can feel a nice hard contraction at the very top of the thigh in the front. That's the hip flexor group. Switch feet to hit both legs; try to imagine that the box has to be carried a certain distance but is too heavy to do so.Of course, only do this when the strain has healed. Share this post Link to post Share on other sites
bc eagle 0 Report post Posted November 21, 2007 i had this injury this past summer and let me tell you, it was a pain in the ass.the best treatment for it is to rest it for a long time and stretch it out everyday. there are some great stretches you can do...http://www.exrx.net/Stretches/HipFlexors/K...gHipFlexor.htmlthis is probably the best one. when you do it make sure you dont lean forward... try to keep your back perpendicular to the ground Share this post Link to post Share on other sites
budro727 0 Report post Posted November 21, 2007 Thanks for all the replies guys. I've been restin it for about a week and icing and stretching it regularily and the doc gave me sme exercises. I will have to try that stretch BC. Thanks alot Share this post Link to post Share on other sites
