Hip Flexor Strain: Rehabilitation and Return to Sport

 A hip flexor strain is a common sports injury that can affect athletes and active individuals alike. Whether you are a runner, soccer player, weightlifter, or hockey player, a hip flexor strain can limit your performance and daily activities. Sports Physiotherapy Grande Prairie  At Junction Point Physical Therapy, we specialize in effective rehabilitation strategies to help you heal properly and return to sport stronger than before.

Understanding Hip Flexor Strains

The hip flexors are a group of muscles responsible for lifting your knee and helping with movements like running, kicking, and squatting. A strain occurs when these muscles are overstretched or torn, pain, weakness, and limited movement.

Symptoms of a Hip Flexor Strain

✔ Sharp or aching pain in the front of the hip or groin

✔ Difficulty lifting the knee or performing explosive movements

✔ Muscle tightness and tenderness in the hip

✔ Swelling or bruising (in more severe cases)

✔ Pain when stretching or contracting the hip flexor muscles

Rehabilitation Strategies for a Hip Flexor Strain

At Junction Point Physical Therapy, we create personalized treatment plans to reduce pain, restore mobility, and strengthen the hip flexors to prevent re-injury.

Managing Pain and Reducing Inflammation

✔ Rest & Activity Modification – Avoid activities that worsen symptoms while allowing the hip to heal.

✔ Ice Therapy – Reduces swelling and provides pain relief.

✔ Manual Therapy & Soft Tissue Release – Helps relieve muscle tension and improve mobility.

Restoring Mobility and Flexibility

✔ Gentle Stretching – Controlled hip flexor and quadriceps stretches help restore range of motion.

✔ Foam Rolling – Aids in breaking up muscle tightness and improving blood flow.

✔ Joint Mobilization Techniques – Enhances hip joint movement and reduces stiffness.

Strengthening the Hip Muscles

Gradual strengthening of the hip flexors and surrounding muscles ensures a safe return to activity. Some key exercises include:

✔ Isometric Hip Flexor Holds – Strengthens muscles without excessive strain.

✔ Hip Bridges & Clamshells – Activates glutes and core to support the hip.

✔ Resistance Band Exercises – Improves hip stability and strength.

Sport-Specific Training & Return to Activity

Once pain is under control and strength is restored, sport-specific training is crucial for a safe return to play.

✔ Dynamic Movements – Sprinting drills, agility training, and plyometrics improve power and performance.

✔ Functional Testing – Ensures muscle strength and flexibility are equal on both sides.

✔ Injury Prevention Strategies – Focuses on proper warm-up routines and movement mechanics.

How Long Does Recovery Take?

The recovery timeline for a hip flexor strain depends on its severity:

✔ Mild Strain – 1 to 3 weeks

✔ Moderate Strain – 3 to 6 weeks

✔ Severe Strain (Tear) – 2 to 3 months

Returning to sport too soon can increase the risk of re-injury. At Junction Point Physical Therapy, we guide you through every stage of recovery to ensure optimal healing and long-term success.

Get Back in the Game with Junction Point Physical Therapy

If you’re struggling with a hip flexor strain, don’t let it sideline you for long. Our expert team at Junction Point Physical Therapy in Grande Prairie is here to help you recover faster, move better, and return to your sport stronger than ever.

📍 Junction Point Physical Therapy – Grande Prairie

📞 Call us today to book your appointment!

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