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2012-10-03 6:41 PM

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Subject: chronic hip flexor pain/tightness

Let me preface this by saying I have researched solutions. I had the PT at my old college give me a rehab plan. I stretch and do leg exercises such as leg lifts. I warm up and cool down properly. My shoes are a proper fit. I just can't get the chronic tightness and pain to go away.

The Back Story:

-Sept/Oct of 2010, I pulled my hip flexor. Hurt to the point where I couldn't lift my knee more than 90*. Ended up getting better in Dec/Jan of that Christmas Break, but was still noticeably tight.

-About February of 2011, it got tweaked again. Same pain, just not quite as severe. Again, pain went away August of that year.

-Jan-June 2012, I went to Basic Training/AIT. No pain at all, but still a slight, but noticeable, tightness.

Now to present day. All semester so far up until about a week ago, I have had no hip flexor pain, but still the very noticeable tightness. I'm in Army ROTC on the Ranger Challenge Team and I am training for a half marathon later this month. My mileage is getting to 7-8 mile normal runs and a few tempo runs and other speed workouts. I ran cross country from 2008 to 2010, so I am not new to distance running. In ROTC Ranger Challenge, we do 4-7 mile ruck runs in boots and 35lb ruck. We did one this morning and it REALLY aggravated the flexor pain. I've been stretching to get it to go down, but I'm just worried like no other that it's going to develop into what it used to be.

I have never been frustrated this much with a running injury. I'm hoping I can get some great input from you all.



Edited by luxcas 2012-10-03 7:00 PM


2012-10-04 1:44 PM
in reply to: #4439751

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Canton, GA
Subject: RE: chronic hip flexor pain/tightness
2012-10-09 4:33 PM
in reply to: #4439751

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Subject: RE: chronic hip flexor pain/tightness
I have this issue too. I just missed my A half mary for the season. I also am going to miss a late oct. Race. But it's all in the name of getting healthy for 2013.
2012-10-10 9:21 PM
in reply to: #4439751

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Subject: RE: chronic hip flexor pain/tightness
Have you tried deep tissue massage therapy?  My hip flexors and lower back get tight ocassionally.  I also do a lot of stretching but once they get tight, massage therapy is the only thing that really clears it up.  Usually, two sessions, one week apart is all it takes.
2012-11-12 12:29 AM
in reply to: #4439751

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Huntington Beach
Subject: RE: chronic hip flexor pain/tightness

I found Eccentric Loading and Active Release works.  Almost impossible to do the eccentrics on yourself with the hip flexor and more specifically it has been working for a rectus femoris tendonitis in the origin point.

 

Here some info on ART but I wish I had some eccentrics to share.... some of the track athletes I know use sliders and lunges to help to but maybe you should be checked out first since there are lots of muscles in there. http://www.p2sportscare.com/pain-relief-huntington-beach-ca/how-can-this-help-my-injury/running-hip-pain/

2012-11-15 12:05 AM
in reply to: #4439751

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Subject: RE: chronic hip flexor pain/tightness

ART!  Active Release Therapy!

Find a chiro in your area who specializes in ART and take advantage of it.  

You won't be sorry.



2012-11-16 3:04 PM
in reply to: #4439751


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Subject: RE: chronic hip flexor pain/tightness

Tightness may not be the problem, may be anterior femoral glide. Check this:

http://b-reddy.org/2012/10/08/you-shouldnt-stretch-your-hip-flexors...

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