Hip flexor

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2015-09-01 9:54 AM


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Subject: Hip flexor
Any thoughts on a hip flexor pull. Two weeks ago I did a 13 mile run without issue. About an hour after getting home the pain hit and it was hard to walk. I can walk, swim and ride without issue at all. Tried to run a week ago and could not. Tried to run last night and it was a little better, but still could not run. I have been stretching, which may be why I have seen a little improvement. IM 40 days away and I'm getting nervous.

I'm thinking of going to the doctor. When I have knee problems I have gotten cortisone shots and they work like a dream, same day improvement for months. Can you get a cortisone shot for a hip flexor???

2015-09-01 10:40 AM
in reply to: tjudson

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Subject: RE: Hip flexor
Just to make sure we're speaking the same language, because I've had clients call their medial glutes hip flexors...you are talking about the muscles in front of your hips below your abdomen, right? The psoas muscles?This is a bit of a long shot, but it was aggravated by running, and it won't hurt if it doesn't help: I've had 2 athletes who had Ilioltibial Band Syndrome (ITBS) that presented in the psoas area instead of the more common knee pain. Try doing some posterior x factor stretches (the squatting with ankle across the opposite knee stretch done after many spin classes, or Google for instructions ), and foam rolling your IT band. If it's actually ITBS, it should get better.
2015-09-01 10:49 AM
in reply to: tjudson

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Subject: RE: Hip flexor

I had hip flexor probs and ART (active release therapy) helped a lot. As did a foam roller.

But the important part is

a) confirming what is injured
b) picking the right strategy to rehabiliate
c) figuring out what caused it so you don't do it again.

My ART specialist/physio was able to do all 3
2015-09-01 3:58 PM
in reply to: tjudson

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Subject: RE: Hip flexor
This took me out of training last fall and finally got over it last spring. Foam roll, lots of stretching, and don't push your recovery. It takes time.
2015-09-02 9:49 AM
in reply to: marcag

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Subject: RE: Hip flexor

Originally posted by marcag I had hip flexor probs and ART (active release therapy) helped a lot. As did a foam roller. But the important part is a) confirming what is injured b) picking the right strategy to rehabiliate c) figuring out what caused it so you don't do it again. My ART specialist/physio was able to do all 3

^^^ this is an excellent answer ^^^

Find a PT you trust and get A B, C going.  This probably won't involve shots. I've had both ITBS in the past and hip flexor issues last May and June.  The hip flexor issue was started by too high of RPM in spin classes, and made worse by muscle imbalance (too much focus on quads in my training, not enough on glutes and hamstrings).  I went to a PT in mid-June, got started on a series of exercises as well as twice a week visits for various painful manipulations by her, and I was cured in time for IM Boulder on August 2nd.

I modified my training a bit. I focused less on long runs than I usually do (longest was 14 miles). I lowered my cycling RPMs from mostly 90s to more mid 80s, and tried to do a lot more climbs sitting at 70pm (glutes) instead of standing (quads) .  I stopped climbing the staircases at work and started using the elevator (less work on the quads).

Good luck!

2015-09-02 10:39 AM
in reply to: 0

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Subject: RE: Hip flexor

I've been reading up on hip issues to try and diagnose my own issue, and the common theme is that it's really hard to diagnose a hip issue.  If I were you, I would really be wondering if you had a stress fracture.  Pain in front of the hip is the common description.  Also I am concerned that it's sharp and you cannot run.    Please see a doctor.

And yes, depending on the injury you can get a cortisone shot.  It may also be bursitis, which would be good news for you.  Also worth the visit to the Dr.



Edited by BikerGrrrl 2015-09-02 10:40 AM

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