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Hip Flexor Strain

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Hip Flexor Strain | Global Health
Hip Flexor Strain

Hip Flexor Strain

Lifting your knee toward your body takes the work of many muscles, which are collectively known as your hip flexors. The hip flexor muscles includes, the iliacus and psoas major muscles, also known as your iliopsoas, the rectus femoris, which is part of your quadriceps.These muscles and the tendons that connect them to your bones can easily be strained if you overuse them. The main work of your hip flexors is to bring your knee toward your chest and to bend at the waist. Symptoms associated with a hip flexor strain can range from mild to severe and can impact your mobility. If you don’t rest and seek treatment, your hip flexor strain symptoms could get worse. But there are many at-home activities and remedies that can help reduce hip flexor strain symptoms.

Know How : Hip Flexor Strain

Know How : Hip Flexor Strain

Stages of Hip Flexor Strain

Stages of Hip Flexor Strain

  • Stage 1: Initial Stage
    Treatment Time : 2 month, Session Required : 10
  • Stage 2: Advanced Stage
    Treatment Time : 5 month, Session Required : 20
  • Stage 3: Severe Stage Of Tear
    Treatment Time : 9 month, Session Required : 45
Hip Flexor Strain stage1 | Global Health

Stage 1 : Initial Stage

Only a few muscle fibers are damaged from minor tears.

Treatment Time : 2 Month

Sesssion Required : 10

Hip Flexor Strain stage2 | Global Health

Stage 2 : Advanced Stage

There is a potential for a loss of function to the hip flexor due to a moderate amount of damaged muscle fibers.

Treatment Time : 5 Month

Sesssion Required : 20

Hip Flexor Strain stage3 | Global Health

Stage 3 : Severe Stage Of Tear

The muscle fibers are completely torn, and you can't walk without a limp.

Treatment Time : 9 Month

Sesssion Required : 45

Hip Flexor Strain Symptoms

Hip Flexor Strain Symptoms

  • Sharp pain in the hip or pelvis after trauma.
  • Sudden hip pain.
  • Upper leg feeling tender and sore.
  • Muscle spasms.
  • Swelling and bruising on the thighs or hip.
  • Tightness and stiffness after long periods of rest.
  • Cramping in the upper leg.
  • Pain when lifting your leg to the chest.
Hip Flexor Strain Causes

Hip Flexor Strain Causes

  • A hip flexor strain is typically caused by overuse.
  • Extended periods sitting (muscles in the hip stay contracted for a long period of time).
  • Weakness in muscles surrounding the hip flexors.
Hip Flexor Strain Test in Diagnostic

Hip Flexor Strain Test in Diagnostic

Physical Test

  • Rom
  • Thomas test
  • Fadir test
  • Faber test
  • Stinchfield resisted hip flexion test
  • Ober test

Medical Test

  • X-rays
  • Mri
  • Ct scan
Treatment Process of Hip Flexor Strain at Global Health Centre

Treatment Process of Hip Flexor Strain at Global Health Centre

    Diagonosis DIAGNOSIS | Global Health
    DIAGNOSIS

    the muscle fibers are completely torn. If you have suffered a grade 3 tear, you probably can’t walk without a limp.

    LASER THERAPY LASER TREATMENT | Global Health
    LASER TREATMENT

    Laser beam applied to the torn muscle.

    Regenerative phase 1 REPAIRING PHASE | Global Health
    REPAIRING PHASE

    After Laser Treatment, a moderate amount of damaged muscle is left, and there is a potential for loss of function in the hip flexor.

    Regenerative phase 2 REPAIRING PHASE | Global Health
    REPAIRING PHASE

    Minor tears are left.

    Outcomes healthy muscles | Global Health
    healthy muscles

    After some sittings, we get healthy muscles.

Exercises For Recovery : Hip Flexor Strain

Bridging | Global Health

Bridging

Step 1 : Lie on the ground and bend the knees, placing the feet flat on the floor hip-width apart. Press the feet into the floor, keeping the arms by the sides.

Step 2 : Raise the buttocks off the ground until the body forms a straight line from the shoulders to the knees. Squeeze the buttocks with the shoulders remaining on the floor.

Step 3 : Lower the buttocks to the ground and rest for a few seconds. Repeat 15 times and then rest for 1 minute. Do 3 sets of 15 repetitions.

Butterfly Stretch | Global Health

Butterfly Stretch

Step 1 : Sit on the floor or a prop with the soles of your feet pressing into each other.

Step 2 : To deepen the intensity, move your feet closer in toward your hips. Root down into your legs and sitting bones. Elongate and straighten your spine, tucking your chin in toward your chest. Hold this position for up to 2 minutes.

Dynamic Hamstring Stretch | Global Health

Dynamic Hamstring Stretch

Step 1 : Sit with one leg extended and the other leg folded behind with your foot towards your glutes.

Step 2 : Fold over at the waist and reach for the shin or the foot.

Step 3 : Roll back up to the seated position. Repeat with the other leg.

Forward Pigeon Pose | Global Health

Forward Pigeon Pose

Step 1 : Knee on the floor on all fours. Pick up your right leg and move it forward on the ground in front of your body. Your lower leg should be on the ground, horizontal to the body. Your right foot should be in front of your left knee while your right knee stays to the right.

Step 2 : Stretch the left leg out all the way behind you on the floor, with the top of the foot on the ground and toes pointing back.

Step 3 : Shift your body weight gradually from your arms to your legs so that your legs are supporting your weight. Sit up straight with your hands on either side of your legs. Support your weight with your arms as much as possible. Repeat on the other side.

Leg Raises | Global Health

Leg Raises

Step 1 : Lie on your back with your hips square and your legs laid out comfortably on the floor.

Step 2 : Bend the knee of your non-injured leg at a 90-degree angle, planting the foot flatly on the floor. Hold for three seconds. Relax and repeat 10 times more.

Lunges | Global Health

Lunges

Step 1 : A person should begin by standing straight with their feet together. They then take a step forward with the right foot.

Step 2 : bending the knee and transferring the weight onto that leg before lowering their hips to the floor and holding the position.

Step 3 : This should then be repeated on the other side.

Psaos Hold | Global Health

Psaos Hold

Step 1 : To do this stretch a person should start in a standing position.

Step 2 : Then bend their right knee lifting the upper part of the leg towards the ceiling and balancing on the other foot. They then try to hold for 30 seconds before switching sides.

Diet For Recovery : Hip Flexor Strain

Broccoli

Broccoli

Contains

  • Carbohydrates
  • Protein
  • Fiber
  • Sugar
  • Water

Biological Response

  • Carbohydrates : Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.
  • Protein : protein may indirectly improve metabolic health by aiding loss of body weight and fat mass through enhanced satiety, whilst promoting skeletal muscle growth and function through anabolic effects of dairy protein-derived branch chain amino acids.
  • Fiber : Helps maintain bowel health.Lowers cholesterol levels.Helps control blood sugar levels. Aids in achieving healthy weight. Helps you live longer.
  • Sugar : Higher energy levels. A stronger immune system. A better sleep. Improved gut health. Weight loss. Better overall health.
  • Water : carrying nutrients and oxygen to your cells. flushing bacteria from your bladder. aiding digestion. preventing constipation. normalizing blood pressure. stabilizing the heartbeat. cushioning joints. protecting organs and tissues.

Walnuts

Walnuts

Contains

  • Carbohydrates
  • Protein
  • Fiber
  • Sugar
  • Monounsaturated Fat
  • Saturated Fat

Biological Response

  • Carbohydrates : Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.
  • Protein : protein may indirectly improve metabolic health by aiding loss of body weight and fat mass through enhanced satiety, whilst promoting skeletal muscle growth and function through anabolic effects of dairy protein-derived branch chain amino acids.
  • Fiber : Helps maintain bowel health.Lowers cholesterol levels.Helps control blood sugar levels. Aids in achieving healthy weight. Helps you live longer.
  • Sugar : Higher energy levels. A stronger immune system. A better sleep. Improved gut health. Weight loss. Better overall health.
  • Monounsaturated Fat : Consuming monounsaturated fatty acids may help lower your risk of heart disease by improving your risk factors. For instance, MUFAs may lower your total and low-density lipoprotein (LDL) cholesterol levels but maintain your high-density lipoprotein (HDL) cholesterol level.
  • Saturated Fat : Your body needs healthy fats for energy and other functions. But too much saturated fat can cause cholesterol to build up in your arteries (blood vessels). Saturated fats raise your LDL (bad) cholesterol. High LDL cholesterol increases your risk for heart disease and stroke.

Vegetables

Vegetables

Contains

  • Fat
  • Vitamin A
  • Potassium
  • Vitamin C
  • Fiber
  • Folate

Biological Response

  • Fat : A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself.
  • Vitamin A : Vitamin A is a fat-soluble vitamin that is naturally present in many foods. Vitamin A is important for normal vision and the immune system. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly.
  • Potassium : Diets rich in potassium may help to maintain healthy blood pressure.
  • Vitamin C : May reduce your risk of chronic disease.May help manage high blood pressure.May lower your risk of heart disease. May reduce blood uric acid levels and help prevent gout attacks. Helps prevent iron deficiency.Boosts immunity. Protects your memory and thinking as you age.
  • Fiber : Helps maintain bowel health.Lowers cholesterol levels.Helps control blood sugar levels. Aids in achieving healthy weight. Helps you live longer.
  • Folate : important in red blood cell formation and for healthy cell growth and function. The nutrient is crucial during early pregnancy to reduce the risk of birth defects of the brain and spine.

Drink plenty of fluids

Drink plenty of fluids

Contains

  • Calcium
  • Potassium
  • Iron
  • Sodium
  • Fluoride

Biological Response

  • Calcium : Calcium is used for building bones and teeth and in maintaining bone strength as you grow older.
  • Potassium : Diets rich in potassium may help to maintain healthy blood pressure.
  • Iron : Iron is a mineral that the body needs for growth and development. Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles.
  • Sodium : Sodium is an important nutrient for health. It plays a vital role in nerve and muscle function and helps your body maintain normal fluid balance.
  • Fluoride : Fluoride, a naturally-occurring mineral, helps prevent cavities in children and adults by making the outer surface of your teeth (enamel) more resistant to the acid attacks that cause tooth decay.

Flaxseed oil

Flaxseed oil

Contains

  • Vitamin A
  • Monounsaturated Fat
  • Saturated Fat
  • Polyunsaturated Fat

Biological Response

  • Vitamin A : Vitamin A is a fat-soluble vitamin that is naturally present in many foods. Vitamin A is important for normal vision and the immune system. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly.
  • Monounsaturated Fat : Consuming monounsaturated fatty acids may help lower your risk of heart disease by improving your risk factors. For instance, MUFAs may lower your total and low-density lipoprotein (LDL) cholesterol levels but maintain your high-density lipoprotein (HDL) cholesterol level.
  • Saturated Fat : Your body needs healthy fats for energy and other functions. But too much saturated fat can cause cholesterol to build up in your arteries (blood vessels). Saturated fats raise your LDL (bad) cholesterol. High LDL cholesterol increases your risk for heart disease and stroke.
  • Polyunsaturated Fat : Polyunsaturated fats can help lower your LDL (bad) cholesterol. Cholesterol is a soft, waxy substance that can cause clogged or blocked arteries (blood vessels). Having low LDL cholesterol reduces your risk for heart disease. Polyunsaturated fats include omega-3 and omega-6 fats.

Lettuce

Lettuce

Contains

  • Carbohydrates
  • Fat
  • Protein
  • Fiber

Biological Response

  • Carbohydrates : Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.
  • Fat : A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself.
  • Protein : protein may indirectly improve metabolic health by aiding loss of body weight and fat mass through enhanced satiety, whilst promoting skeletal muscle growth and function through anabolic effects of dairy protein-derived branch chain amino acids.
  • Fiber : Helps maintain bowel health.Lowers cholesterol levels.Helps control blood sugar levels. Aids in achieving healthy weight. Helps you live longer.

Pecans

Pecans

Contains

  • Carbohydrates
  • Fat
  • Protein
  • Fiber
  • Sugar

Biological Response

  • Carbohydrates : Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.
  • Fat : A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself.
  • Protein : protein may indirectly improve metabolic health by aiding loss of body weight and fat mass through enhanced satiety, whilst promoting skeletal muscle growth and function through anabolic effects of dairy protein-derived branch chain amino acids.
  • Fiber : Helps maintain bowel health.Lowers cholesterol levels.Helps control blood sugar levels. Aids in achieving healthy weight. Helps you live longer.
  • Sugar : Higher energy levels. A stronger immune system. A better sleep. Improved gut health. Weight loss. Better overall health.

Herring

Herring

Contains

  • Carbohydrates
  • Fat
  • Protein
  • Fiber
  • Sugar
  • Sodium
  • Cholesterol

Biological Response

  • Carbohydrates : Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.
  • Fat : A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself.
  • Protein : protein may indirectly improve metabolic health by aiding loss of body weight and fat mass through enhanced satiety, whilst promoting skeletal muscle growth and function through anabolic effects of dairy protein-derived branch chain amino acids.
  • Fiber : Helps maintain bowel health.Lowers cholesterol levels.Helps control blood sugar levels. Aids in achieving healthy weight. Helps you live longer.
  • Sugar : Higher energy levels. A stronger immune system. A better sleep. Improved gut health. Weight loss. Better overall health.
  • Sodium : Sodium is an important nutrient for health. It plays a vital role in nerve and muscle function and helps your body maintain normal fluid balance.
  • Cholesterol : Cholesterol is found in the structure of all cells in the body. It helps digest fat and produce vitamin D and hormones such as testosterone and estrogen.

Anchovies

Anchovies

Contains

  • Carbohydrates
  • Protein
  • Fiber
  • Sugar
  • Saturated Fat
  • Sodium
  • Cholesterol

Biological Response

  • Carbohydrates : Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.
  • Protein : protein may indirectly improve metabolic health by aiding loss of body weight and fat mass through enhanced satiety, whilst promoting skeletal muscle growth and function through anabolic effects of dairy protein-derived branch chain amino acids.
  • Fiber : Helps maintain bowel health.Lowers cholesterol levels.Helps control blood sugar levels. Aids in achieving healthy weight. Helps you live longer.
  • Sugar : Higher energy levels. A stronger immune system. A better sleep. Improved gut health. Weight loss. Better overall health.
  • Saturated Fat : Your body needs healthy fats for energy and other functions. But too much saturated fat can cause cholesterol to build up in your arteries (blood vessels). Saturated fats raise your LDL (bad) cholesterol. High LDL cholesterol increases your risk for heart disease and stroke.
  • Sodium : Sodium is an important nutrient for health. It plays a vital role in nerve and muscle function and helps your body maintain normal fluid balance.
  • Cholesterol : Cholesterol is found in the structure of all cells in the body. It helps digest fat and produce vitamin D and hormones such as testosterone and estrogen.

Mackerel

Mackerel

Contains

  • Fat
  • Calcium
  • Phosphorus
  • Protein
  • Potassium
  • Zinc
  • Magnesium
  • Iron
  • Vitamins
  • Sodium

Biological Response

  • Fat : A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself.
  • Calcium : Calcium is used for building bones and teeth and in maintaining bone strength as you grow older.
  • Phosphorus : Keeping the bones and teeth strong. Helping the muscles contract.
  • Protein : protein may indirectly improve metabolic health by aiding loss of body weight and fat mass through enhanced satiety, whilst promoting skeletal muscle growth and function through anabolic effects of dairy protein-derived branch chain amino acids.
  • Potassium : Diets rich in potassium may help to maintain healthy blood pressure.
  • Zinc : Zinc are important nutrients for bone health.
  • Magnesium : it can help reduce bacterial contamination and spoilage, and increase the intestinal bioavailability of magnesium from milk.
  • Iron : Iron is a mineral that the body needs for growth and development. Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles.
  • Vitamins : They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage.
  • Sodium : Sodium is an important nutrient for health. It plays a vital role in nerve and muscle function and helps your body maintain normal fluid balance.

Sardines

Sardines

Contains

  • Carbohydrates
  • Fat
  • Calcium
  • Phosphorus
  • Vitamin D
  • Protein
  • Selenium
  • Niacin
  • Vitamin B-12
  • Sugar

Biological Response

  • Carbohydrates : Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.
  • Fat : A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself.
  • Calcium : Calcium is used for building bones and teeth and in maintaining bone strength as you grow older.
  • Phosphorus : Keeping the bones and teeth strong. Helping the muscles contract.
  • Vitamin D : Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones.
  • Protein : protein may indirectly improve metabolic health by aiding loss of body weight and fat mass through enhanced satiety, whilst promoting skeletal muscle growth and function through anabolic effects of dairy protein-derived branch chain amino acids.
  • Selenium : It is required in cattle for normal growth and fertility and for helping to prevent other health disorders such as mastitis and calf scours.
  • Niacin : Improves blood fat levels. May reduce blood pressure. May help treat type 1 diabetes. Boosts brain function. Improves skin health.
  • Vitamin B-12 : Vitamin B12 is a nutrient that helps keep your body's blood and nerve cells healthy and helps make DNA, the genetic material in all of your cells. Vitamin B12 also helps prevent megaloblastic anemia, a blood condition that makes people tired and weak.
  • Sugar : Higher energy levels. A stronger immune system. A better sleep. Improved gut health. Weight loss. Better overall health.

Tuna

Tuna

Contains

  • Carbohydrates
  • Fat
  • Protein
  • Potassium
  • Selenium
  • Iron
  • Iodine
  • Fiber
  • Vitamin B6
  • Sugar

Biological Response

  • Carbohydrates : Carbohydrates are your body's main source of energy: They help fuel your brain, kidneys, heart muscles, and central nervous system. For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.
  • Fat : A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself.
  • Protein : protein may indirectly improve metabolic health by aiding loss of body weight and fat mass through enhanced satiety, whilst promoting skeletal muscle growth and function through anabolic effects of dairy protein-derived branch chain amino acids.
  • Potassium : Diets rich in potassium may help to maintain healthy blood pressure.
  • Selenium : It is required in cattle for normal growth and fertility and for helping to prevent other health disorders such as mastitis and calf scours.
  • Iron : Iron is a mineral that the body needs for growth and development. Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles.
  • Iodine : The body needs iodine to make thyroid hormones. These hormones control the body's metabolism and many other important functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and infancy.
  • Fiber : Helps maintain bowel health.Lowers cholesterol levels.Helps control blood sugar levels. Aids in achieving healthy weight. Helps you live longer.
  • Vitamin B6 : Vitamin B6 helps maintain a normal amount of this amino acid in your blood. A stronger immune system. Vitamin B6 helps chemical reactions in the immune system, helping it work better. Eating foods rich in vitamin B6 will help your body guard against infection.
  • Sugar : Higher energy levels. A stronger immune system. A better sleep. Improved gut health. Weight loss. Better overall health.
Recommendation and Precautions for Hip Flexor Strain

Recommendation and Precautions for Hip Flexor Strain

  • Make sure to stretch. Daily stretching is an important step in maintaining muscle elasticity and flexibility.
  • Use support. Using supportive devices such as braces or support tape can help prevent strain to the muscles.
  • Try different workouts. Alternating between exercises that strain the muscles, aerobic exercises, and low-impact exercises such as yoga.
  • Maintain proper balance. This includes keeping the proper posture when standing and resting, but also during exercise.
  • Plan resting days. Schedule days in between working out to rest and not exercise.