In this article, we are going to discuss some of the best exercises to strengthen your hip muscles, symptoms of tight hip flexors, treatment for hip flexor strain and also discuss how hip flexor can cause abdominal pain.
Exercises to strengthen hip muscles
When discussing muscles, most people think of hamstrings and quadriceps. While these muscles play a vital role, there other muscles in the hips that are equally important.
Before discussing mobility and different strength exercises, we should first of all discuss a few things about activation exercises for Gluteus Maximus muscles. The reason for activating these muscles is quite simple, we spend a lot of our times sitting and because of this, the glute muscles may be forced to go to sleep and may fail to function properly.
When the glute muscles don’t function properly, other muscles such as lumbar extensors and hamstrings are forced to do the job of the glute muscles. To activate the glute muscles, do the single-leg hip lift
Single leg hip left
Lie on the floor while bending your knees. Now lift the injured foot off the floor and towards the chest. Now lift your hip up and focus on contracting the glute muscles. Ensure that the toes of the working leg are up. Pause for two seconds and then lower them. You can do about three sets of 8 reps each side.
You can do this exercise at any time of the day, but it is most effective when done before a strength workout.
Split squat is an incredible exercise that helps improve hip mobility. To get the best out of the exercise, focus on contracting the glute muscles on the injured leg so that you can stretch your hip flexor easily.
Stand with your legs apart, move your body to one side while dropping your hips down and back. Make sure you keep your knees over the toes and your weight over the bent leg. Pause for one second, and then get back to the initial position and do the same on the other side. Target about three sets of 8 reps per side.
If you are doing a strength training program at the moment, there is a probability that you are doing a couple of foundation exercises for the hips. Lunges, squats, step ups, and presses all work the prime movers of the hips.
Together with these exercises, it is also imperative to do supplementary exercises to work on the supporting muscles of your hips. Just like the rotator cuff of the shoulders, your hips also have cuffs. These cuffs help support and stabilize muscle movement.
To carry out the exercises, you need to have a longer tera-band, a mini band or tubing; you can purchase all these tools online or in sporting goods stores, as well as a cable-column unit.
Four way mini band
Wrap a mini band around the ankles and then spread your feet apart. Ensure your legs are relatively straight and the toes are pointing forward. Now walk forward 15 steps, then backward 15 steps. Pause for two seconds and do the same procedure again. Concentrate and focus on ensuring the toes are pointing forward and the legs straight.
It is imperative to begin with a light resistant band. You will be using smaller hip stabilizers, and for this reason, you don’t require a lot of resistance.
You can also use the same procedure with the mini-band around the thighs. This will affect the angle of pull on the hips.
To start, you will need a piece of tubing or a large band. Step on the band and spread your legs apart. Ensure your toes are pointed forward, take 15 steps to the left, and take a two second pause and then return. Do the same on the right side.
Symptoms of tight hip flexors
A muscle strain causes tenderness and pain in the injured part. The pain may also increase significantly when you exhaust your muscles. These are indications of a complete tear, which is not common. Muscle weakness is also another symptom.
Depending on how severe the strain is, you may also experience a sharp and cramping pain; finally, you may experience bruising down the front of the thighs after the injury.
Can hip flexor cause abdominal pain
The health of the lumbar spine is affected by the action of the hamstrings and flexors. When there is an imbalance in any of the muscles your lower back can easily be prone to injury and strain. Corrective action is crucial to reverse the imbalance so as to reduce the risk of injury to your spine.
Treatment for hip flexor strain
The first thing you need to do after suspecting a hip flexor strain is to visit your doctor. The doctor will help you know what is wrong an extermination of your thigh and hips will allow the doctor to give a proper diagnosis. If your doctor suspects further injury or severe strain, he may request for further testing.
Icing the flexor muscles
Ice your hip flexor. Put ice packs on the injured hip for about thirty minutes. Ice the muscles after every three hours. Continue with the treatment for three consecutive days until the pain disappears.
To stop excess swelling, wear compression shorts or wrap the hip with a soft bandage.