Hip Flexor Strain Rehabilitation Exercises
You can begin stretching your hip muscles right away by
doing the first 2 exercises. Make sure you only feel a
mild discomfort when stretching and not a sharp pain. You
may do the last 3 exercises when the pain is gone.
- Hip flexor stretch: Kneel on both knees and place
your uninjured leg forward, with the foot resting flat
on the floor. From this position, lean forward at the
hip and attempt to press your pelvis down toward the
floor until you feel a stretch at the front of your hip.
Hold this position for 15 to 30 seconds. Repeat 3 times.
- Quadriceps stretch: Stand an arm's length away from
the wall, facing straight ahead. Brace yourself by
keeping the hand on the uninjured side against the wall.
With your other hand, grasp the ankle of the injured leg
and pull your heel toward your buttocks. Don't arch or
twist your back and keep your knees together. Hold this
stretch for 15 to 30 seconds. Repeat 3 times.
- Heel slide: Sit on a firm surface with your legs
straight in front of you. Slowly slide the heel of your
injured leg toward your buttock by pulling your knee to
your chest as you slide. Return to the starting
position. Do 3 sets of 10.
- Straight leg raise: Lie on your back with your legs
straight out in front of you. Tighten up the top of
your thigh muscle on the injured leg and lift that leg
about 8 inches off the floor, keeping the thigh muscle
tight throughout. Slowly lower your leg back down to the
floor. Do 3 sets of 10.
- Hip flexion: Stand facing away from a door. Tie a loop
in one end of a piece of elastic tubing and put it around
your injured ankle. Tie a knot in the other end of the
tubing and shut the knot in the door near the bottom.
Tighten up the front of your thigh muscle and bring your
leg forward, keeping your knee straight. Do 3 sets of 10.
Written by Tammy White, M.S., P.T., for McKesson Health Solutions LLC.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
Copyright © 2003 McKesson Health Solutions LLC. All rights reserved.