Gymnasts rely heavily on their hip flexors for powerful leaps, split jumps, and dynamic tumbling passes. However, the intense demands of the sport, combined with repetitive movements and overstretching, make hip flexor strains a frequent injury among gymnasts. These strains cause pain, stiffness, and reduced mobility, impacting training and performance.
Sports physiotherapy in Edmonton is vital in restoring strength, flexibility, and function while reducing re-injury risk. The following five physiotherapy strategies are widely recommended for recovery and long-term hip health.
1. Restoring Muscle Balance Through Targeted Strength Training
Muscle imbalances, such as weak glutes or core muscles, can increase the strain on the hip flexors, exacerbating the injury. Sports physiotherapy in Edmonton for hip flexor strains focuses on restoring proper muscle balance by strengthening the muscles around the hip joint. Strengthening the hip flexors, glutes, and core reduces strain on the affected muscle, allowing for better joint stability and movement control.
How to Perform: Isometric Hip Flexor Holds
● Starting Position: Sit upright with one leg extended and try to bend the other leg at a 90-degree angle.
● Action: Lift the extended leg a few inches from the floor while keeping the knee straight.
● Hold: Maintain this position for 10–15 seconds, focusing on engaging the core and controlling the movement.
● Return: Slowly lower the leg back to the ground.
● Repetition: Repeat 8–10 times per side, gradually increasing the hold time as strength improves.
This exercise targets the hip flexors and surrounding muscles, helping to restore strength without overstressing the injured area.
2. Enhancing Hip Mobility with Controlled Active Stretching
Regaining hip mobility is essential, but overstretching an injured hip flexor can aggravate the condition. Active mobility exercises focusing on gradual movement control are the safest way to improve flexibility without putting undue strain on healing tissues. Physiotherapists recommend progressive mobility drills that simultaneously target flexibility and strength.
How to Perform: PNF (Proprioceptive Neuromuscular Facilitation) Stretching
● Starting Position: Start in a lunge position with the affected leg extended behind you and the opposite leg bent at 90 degrees.
● Action: Gently push the hips forward, feeling a stretch in the hip flexors. Hold for 5–10 seconds.
● Contract: Engage the hip flexor muscles by pushing the back knee into the floor.
● Relax: Release the contraction and deepen the stretch by gently pushing the hips forward.
● Repeat: Perform 3–4 cycles of contract-relax stretching on each side.
PNF stretching helps gain flexibility while maintaining muscle control, promoting strength and mobility during recovery.
3. Soft Tissue Therapy for Improved Healing and Mobility
Tight muscles, adhesions, and trigger points can hinder recovery after a hip flexor strain. Soft tissue therapies, such as manual therapy and myofascial release, target these areas of tension, helping to break up scar tissue and accelerate the healing process.
How to Perform: Foam Rolling on the Hip Flexors
● Starting Position: Face down and position a foam roller under the upper thigh, just below the hip bone.
● Action: Use the arms to control your body weight and slowly roll from the hip toward the mid-thigh.
● Focus Areas: Target tight spots and hold for 20–30 seconds to allow the muscle to release.
● Avoid: Do not roll directly over the injury site. Focus on the surrounding tight areas for relief.
● Duration: Spend 1–2 minutes on each side, paying extra attention to areas with significant tension.
Foam rolling helps to release muscle tightness, reduce pressure on the hip joint, and promote healing in the affected area.
4. Core Stability and Neuromuscular Control Training
A weak core can exacerbate hip flexor injuries, leading to excessive compensatory movements that strain the hips. Sports injury physiotherapy incorporates core stability exercises that enhance neuromuscular control, ensuring that the hip flexors are correctly supported during movement and reducing the likelihood of re-injury.
How to Perform: Plank with Hip Marching
● Starting Position: Begin in a forearm plank position, ensuring the elbows are aligned directly beneath the shoulders.
● Action: Engage the core and maintain a neutral spine.
● Marching: Lift one knee toward the chest, keeping the pelvis stable and avoiding movement in the lower back.
● Return: Slowly lower the knee and repeat with the opposite leg.
● Repetition: Perform 10–12 repetitions per side, completing 2–3 sets.
This dynamic core exercise strengthens the deep core muscles while reactivating the hip flexors, promoting better trunk and lower body coordination.
5. Structured Return-to-Sport Plan for Safe Reintegration
When returning to full training, gymnasts must take a gradual approach to avoid re-injury. Overloading the hip flexors too soon can lead to setbacks. Physiotherapists develop individualized return-to-sport programs focusing on progressive loading and functional drills tailored to gymnastics movements.
Steps for Safe Return to Gymnastics
● Phase 1 (Rehabilitation Phase): Start with low-impact exercises such as gentle kicks, controlled step-ups, and low-impact jumps.
● Phase 2 (Functional Movement Reintroduction): Gradually reintroduce gymnastics-specific movements like lunges, controlled tuck jumps, and basic handstands.
● Phase 3 (Movement Reintroduction): Incorporate intense movements like split leaps, vault approaches, and higher-intensity tumbling.
● Phase 4 (Full Return to Sport): Gradually increase the workload, ensuring all movement patterns are executed with proper form. Continue with strengthening exercises and flexibility work to maintain hip health.
This gradual reintegration ensures the body can handle the stresses of gymnastics while preventing re-injury.
Strength, Control, and Resilience for a Stronger Comeback
Overcoming a hip flexor strain is about more than just healing—it’s about rebuilding strength, control, and resilience to return to gymnastics stronger than before. Sports physiotherapy in Edmonton strategies focusing on muscle balance, controlled mobility, soft tissue release, core engagement, and progressive sports reintegration ensure a safe and effective recovery. For those seeking good care in gymnastics rehabilitation, Next Step Physiotherapy provides unique treatment plans tailored to individual recovery needs. Are you looking for a sports physio near me? Schedule a consultation with us today and take the first step toward a more substantial, pain-free return to gymnastics!
Keywords:
Physio Strategies, Gymnasts, Hip Flexor Strains, sports physiotherapy, sports physiotherapy Edmonton, sports physio near me, sports injury physiotherapy, Next Step Physiotherapy
