Explanation of Diagnosis

A hip flexor strain is a tear or overstretching of the hip flexor muscles, primarily the iliopsoas and rectus femoris. It commonly occurs due to sudden movements, overuse, excessive kicking, sprinting, or improper stretching. Symptoms include pain in the front of the hip, stiffness, weakness, tenderness, and discomfort when lifting the knee or extending the leg.

Specific Work Modifications

• Avoid prolonged sitting or standing; alternate positions frequently.
• Use a chair with lumbar and hip support to prevent further strain.
• Modify tasks to avoid excessive walking, stair climbing, or lifting.
• Take frequent stretch breaks to reduce stiffness.
• Apply ice or heat as needed for pain relief during breaks.

Specific Activity Modifications

• Avoid high-impact activities like sprinting, jumping, or deep lunges.
• Modify workouts by switching to low-impact exercises like swimming, cycling, or water aerobics.
• Warm up properly before returning to sports.
• Perform gentle hip stretches and strengthening exercises to prevent re-injury.

Recommended Supplements

• Collagen peptides (10 g daily) – Supports tendon and muscle healing.
• Vitamin C (500 mg daily) – Aids in collagen synthesis.
• Magnesium (300-400 mg daily) – Helps with muscle relaxation and recovery.
• Omega-3 fatty acids (1000 mg daily) – Reduces muscle inflammation and stiffness.
• Turmeric (500 mg twice daily) – Provides natural anti-inflammatory benefits.

Recommended Nutrition and Hydration

Diet Recommendations:

• Muscle-repair foods: Lean protein (chicken, fish, eggs), legumes, and Greek yogurt.
• Anti-inflammatory foods: Fatty fish (salmon, sardines), turmeric, berries, nuts, and leafy greens.
• Collagen-boosting foods: Bone broth, citrus fruits, and bell peppers.
• Limit processed foods, sugar, and alcohol, which can slow recovery.

Hydration Tips:

• Drink at least 2–3 liters of water daily to support muscle function and tissue healing.
• Electrolytes (potassium, sodium, magnesium) may help prevent cramps and stiffness.

Home Exercise Prescription

Perform 2-3 times daily to reduce pain, improve flexibility, and strengthen the hip flexors:

Phase 1: Pain Relief & Mobility (Days 1-5, Reduce Swelling & Improve Movement)

1. Ice Therapy

1. • Apply ice for 15-20 minutes, 3-4 times daily to reduce swelling.

2. Seated Hip Flexor Stretch

1. • Sit upright, extend one leg slightly forward, and gently lean back.
   • Hold for 20-30 seconds, repeat 3 times per leg.

3. Pelvic Tilts

1. • Lie on your back with knees bent, tighten your core, and flatten your lower back.
   • 10 reps, 2 times daily.

Phase 2: Strength & Stability (After 5-7 Days, Once Pain Improves)

4. Standing Hip Flexion

1. • Stand tall and lift one knee toward your chest, then lower.
   • 10 reps per leg, 2 times daily.

5. Glute Bridges (Hip & Core Strengthening)

1. • Lie on your back, bend knees, and lift hips while squeezing the glutes.
   • 10 reps, 2 times daily.

6. Clamshell Exercise (Hip Abductor Strengthening)

1. • Lie on your side with knees bent, lift the top knee without moving your hips.
   • 10 reps per side, 2 times daily.

Phase 3: Return to Activity (After 2-3 Weeks, If Pain-Free)

7. Lunges (If Comfortable, Avoid Deep Lunges)

1. • Step forward and slowly lower, avoiding excessive hip strain.
   • 10 reps per leg, 2 times daily.

8. Single-Leg Balance Exercise

1. • Stand on the affected leg for 15-30 seconds, increasing time as tolerated.
   • Repeat 2-3 times per leg.

⚠ Avoid sprinting, jumping, deep lunges, and excessive hip flexion until symptoms improve (typically 3-6 weeks).

Helpful Books

1. "Rehab Science: How to Overcome Pain and Heal from Injury" – Tom Walters, DPT
2. "The Anatomy of Stretching: A Guide to Flexibility and Injury Prevention" – Brad Walker

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.