Hip flexor tendinopathy is a common condition that affects many people, especially athletes and dancers. This condition happens when the tendons that connect the hip muscles to the bones become inflamed and painful. The hip flexors play a crucial role in many activities, such as walking, running, jumping, and kicking, which makes it challenging to avoid further irritation. In this blog, we will discuss how to treat hip flexor tendinopathy through the recommended tips of a physiotherapist and chiropractor.
Rest and Ice
The first step in treating hip flexor tendinopathy is to rest the affected area. Avoid activities that trigger pain or discomfort. Also, apply ice on the affected area for 15-20 minutes every few hours. The ice will help reduce inflammation and pain. You can use a gel pack or a bag of ice wrapped in a towel but don’t apply it directly to your skin. Applying the ice should be done immediately after an activity that causes symptoms.
Stretching and Strengthening
Stretching and strengthening exercises are vital in treating hip flexor tendinopathy. Your physiotherapist or chiropractor can design a personalized exercise program that targets your affected muscles. Some common exercises for the hip flexor muscles are the pigeon pose, the butterfly stretch, and the hip flexor stretch. Strengthening exercises such as leg lifts, squats, and lunges can fend off recurrent injuries.
Massage
Massage can help relieve muscle tension and increase blood circulation in the affected areas. This treatment can help reduce inflammation and pain. A registered massage therapist (RMT) can help to determine the best techniques to use during the treatment of hip flexor tendinopathy.
Taping
Taping helps to improve the support of your hip muscles and gives targeted compression around the injured area. A qualified physiotherapist can apply kinesiology tape that will help to alleviate pain during functional activities and promote healing.
Professional Treatment
Hip flexor tendinopathy is not always resolved through home treatment options. In some cases, it requires the help of a professional chiropractor or physiotherapist. A qualified chiropractor or physiotherapist can help to identify the underlying cause of your tendinopathy. Your practitioner will rule out other possible injuries and formulate a personalized treatment plan, including a detailed examination and the latest treatment techniques.
Hip flexor tendinopathy is a painful condition that can affect your day-to-day life. The condition requires thorough research to find the appropriate treatment that is tailored to your condition. It is essential to rest when experiencing symptoms and not to use anything that causes pain. If you have trouble managing pain, inflammation or have any questions about how you can improve recovery from hip flexor tendinopathy, then seek the help of a professional physiotherapist or chiropractor. Through the recommended tips from professionals, you can get back to your chosen sporting activity without the worry of recurrent injuries.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Dr. Tyler Baron, BASc, DC or another Kitchener chiropractor at CARESPACE. We are happy to listen and are here to help!
