Hip Flexor Strain or Something More? How to Spot a Hip Avulsion Fracture
If you've ever felt a sharp pain in the front of your hip after a hard kick, you might have experienced a hip flexor strain or hip avulsion fracture – but the good news is you can get back to 100%
Signs of a Hip Flexor Strain vs Avulsion:
Pain or Tenderness in the muscle of the Hip or Groin Area: Discomfort in the front of the hip or groin, particularly when pressing on the hip flexor muscles or during movements like lifting the knee.
Avulsions: Pain over the bony areas in front of hip and little to no tenderness on the muscle
Pain During Activity: Pain worsens with activities involving hip flexion, such as running, kicking, or jumping, and may improve with rest.
Stiffness: Stiffness in the hip, especially after prolonged periods of sitting or inactivity.
How to Prevent Hip Flexor Strains or Avulsions:
Strengthen the Hip Flexors and Surrounding Muscles: Incorporate exercises like weighted and banded hip flexor raises.
Gradually Increase Activity: Avoid sudden spikes in activity, such as sprinting or explosive movements, especially after a period of inactivity (offseason heading into the season).
Stretch Regularly: Focus on hip mobility and flexibility exercises such as a couch, groin, and hip flexor stretch.
What to Do if You’re Dealing with a Hip Flexor Strain or Avulsion:
Avoid aggravating movements: Find movements that you can tolerate to stay active. Complete rest can lead to full body deconditioning.
Gradually Reintroduce Movement: Start with low-impact exercises that don’t aggravate the hip, like stationary cycling or glute bridges, to promote blood flow.
Strengthen the Hip Muscles: Gradually rebuild strength with controlled movements like clamshells, side-lying leg lifts, and banded hip flexion exercises.
Slowly Build Back Tolerance to Intense Activity: Progress to higher-intensity movements like sprinting or jumping only when pain-free and with proper guidance.
Want to make sure your hips stay injury-free this season?
Try these 5 Hip flexor Strengthening Exercises now!
Banded march
2. KB hip flexor march
3. Thomas test
4. Banded hip flexor march
5. Hip flexor ERLO
If you’ve tried rest, stretching, or “waiting it out” and it hasn’t worked, that’s exactly what our injury screens are designed for.
👉 Free Injury Screen (New Patients)
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