Hip Flexor Strain Kinesiology Tape Hip flexor application ( ** clean skin first! should last 3+ days) Self Muscle Massage - 2 minutes each group Order: foam roller above/below injury -> foam roller over injury - > cross friction/trigger point (aka deeper muscle work) Links: Strengthening Mobilizations 10 reps of each around the injury Links: Stretching- 20 second holds/3 of each Links: Basic description: pain/tenderness in the muscles along the front of the hip. What else could it be: • Nerve impingement • Joint injury (labrum/loose body, cartilage) • Joint arthritis/degeneration Need to see a doctor when: numbness/tingling in front of thigh, painful clicking/popping/locking of hip, burning pain into groin. Treatment Links (use treatment program on left! ) Treatment Protocol When? Hurts to walk. Exercises should be pain free. Yes No Yes Yes Level One Pain free walking, but still painful at effort. If it hurts, back off to lvl one. Yes Yes Yes Yes Level Two Pain free all daily activities Goal is restore strength + muscle balance. Yes Yes Level Three Self Massage Mobilizations Stretching Taping Strengthening calf adductors back of hip hamstrings front of hip calf adductors piriformis hamstrings hip flexors Hip flexor release front of hip (joint) side of hip (joint) Level 1 • pelvic tilt progression • straight leg raises reps: 1x10 (5 sec hold), 2x10, 3x10; add resistance per video; leg raises- 1x10, 2x10, 3x10, 2x20, 3x30; add ankle weights Level 2 • bridge • single leg eccentric same reps as leg raises; advance difficulty per video instructions Level 3 • steam boats • hanging hip same reps as leg raises; advance difficulty per video instructions © Athletes Treating Athletes 2013