Hip muscle pain and groin pulls
You hip is a complicated joint with 17 muscles, 5 bones, numerous tendons, ligaments and bursae connecting your leg bone (femur), pelvis and spine all together. There are two areas of muscles in the hip that you may have strained or pulled.
First are your hip adductor muscles help to bring your legs together and rotate your hip inwards towards the midline of your body. The short adductors include the pectineus, adductor brevis, and adductor longus, and the long adductors include the adductor magnus and gracilis. All of these muscles are located on the inside of your thigh. At the end of these muscles are tendons, which are tough, fibrous tissues that connect your muscles to your bones. Most of these muscles and tendons attach your pubic bone (lower part of the pelvis) to your thigh bone (femur); however the gracilis muscle attaches to the lower leg bone (tibia) not the femur. These muscles and tendons start in the groin (crease at the junction of the inner part of the thigh where it meets the body near the external genital area) and move down through the inner thigh to the inside of the knee.
Second are your hip flexor muscles are among the most powerful muscles and tendons in your body. They are make-up the deep of set muscles at the front of your hip (iliopsoas), outer hip muscles (tensor fasciae latae), and muscles that lie over the top of the iliopsoas muscles in your front, upper thigh area (rectus femoris and sartorius).
There are a group of smaller muscles which make up the iliopsoas is actually of 2 muscles: the psoas major and the iliacus (psoas minor weak flexor muscle) which lie deep beneath your skin surface. The psoas muscle lies at the front of your hip. It starts in your lower back, attaches to the base of your sacrum (triangular bone that forms the bottom of your spine and the back part of your pelvis) on the inner surface of your ilium (the upper and widest part of the pelvis/hip bone) and ends on the top of your femur (thigh bone). The iliacus starts from your hip bone/ilium, and attaches across to the inner surface of your lower spine and sacrum. It also ends at the top of your femur. Both of these muscles come together via the same tendon and attach to the bump on the inside of the shaft of your femur (the lesser trochanter) - this is where most injuries occur.
What does all means for your hip movement? Together hip flexor muscles and tendons help you lift your upper leg to your torso or flex your torso towards your thigh. The actions would be when sitting up from a lying down position. They externally rotate your spine and thigh bone, and also limit your hip extension when walking or running.
What are the symptoms of hip muscle strains (groin strain / pull)
A sharp pain may be felt in your groin and inner thigh area if you are suffering from a groin / hip pull or strain. You will feel tightness, tenderness and/or muscle spasms when you try to move your groin muscles. Making daily life difficult for even the simplest thing - getting into your car. As you try and flex, extend or rotate your hip or leg inward.
Point tenderness in the inside of your thigh, especially touched, pain may radiate further down your inner thigh. If you have a chronic injury, you may feel more of a dull ache that lasts for long periods of time. This pain can happen in one area or multiple areas at one time.
You may experience stiffness and decreased range of motion (ROM) in your hip area as a result of a pull in your hip / groin muscles. This will make it more difficult to bend and rotate your hip and knee. To test your stiffness and ROM, sit on the floor and put the soles of your feet together. If you have tightness, pain and/or tenderness while doing this, you are likely suffering from a damage to one or more of your hip flexor muscles. You may also feel tightness in your lower abdominal, spine, hip and thigh region. Pain may also be produced when, in a lying down on your back position and you raise your heels just a slight 15 degrees off the ground.
- Swelling in your groin / hip muscles is a result of your tissues becoming inflamed and normally occurs with a more serious groin pull. Warmth and redness may accompany swelling in severe cases.
- Weakness of your groin muscles can also be experienced as a result of a groin pull. May make it difficult for you to walk or run and can result in you walking with a limp.
- Occasionally, bruising (broken blood vessels) may appear a few days after your injury in one spot of your groin muscles area or can span from your groin to your knees
- A popping or snapping sensation in your hip can often be heard when your hip flexor or hip adductor muscles are tearing.
This can be classified into 3 grades of groin pull or strain severity:
Minor - Grade 1 groin pulls involve stretching of your groin muscles which results in slightly pulled muscles or very small tears in your muscles. You will generally feel mild cramping which will be a little tender or uncomfortable, but will involve no swelling or no loss of strength.
Moderate - Grade 2 groin pulls are more painful and involve a partial tearing of the groin fibers in your muscle, tendon, or at the tendon attachment to your bone. You will generally experience some pain, along with swelling, decreased range of motion and strength, as well as difficulty walking or running. Your groin muscles will often be painful when you touch them.
Severe - Grade 3 groin pulls involve a complete tear (rupture) of your groin muscle fibers generally at your muscle/tendon and bone attachment; it is very painful and less frequent than the others. You will tend to experience a burning or stabbing pain, a lot of swelling and minimal strength, which may prevent you from walking without assistance or make it impossible for you to run. Bruising in the injured area is common a few days after the accident. This type of pull or strain may require a surgical repair.
What causes hip pain and groin pulls
Hip pain and groin pulls are among the most common groin and hip area injuries. These often result from a lot of stress placed on the hip flexor, groin muscles and tendons. Active sports such as; hockey, basketball, soccer, football, rugby, tennis, track & field activities (running, hurdles, long jump) that involve a lot of jumping, kicking, and changing direction at various speeds while running.
Any sport that places extra pressure on the hip muscles in the groin such as skiing, skating, karate, weight lifting, gymnastics, ballet dancing and horse-back riding. You could also have a hip flexor injury from a sudden fall or direct hit to the muscle themselves.
Even everyday activities that involve twisting or lifting heavy objects while bending or running on a slippery or unstable surface (like grass) can cause a hip pain and /or groin pull.
A very common injury is when you are trying to bring your leg in towards your body, but something presses your leg away from your body, such as kicking against resistance or jumping.
Overstretching, overloading and overuse of your hip flexor and groin muscles occurs frequently especially when training competitively for the above activities, and/or swimming breaststroke (whip kick) on a regular basis. Your chances for injury are increased when you have not warmed-up and stretched properly before your activity, as your muscles aren't ready for the stress. If you are exercising or moving about in cold weather or are tired, you are putting yourself more at even more risk for an groin pull.
Weakness in your hip flexors, hip adductors and other groin muscles or strength differences in these muscles and/or your abdominal and lower back muscles can cause a force imbalance and result in a groin pull. If your muscles are tight or inflexible, this will make your situation worse.
Other alignment issues with your pelvis, leg length discrepancies, over pronation or supination which affect the way you walk, or incorrect sport-specific motions. All can put a lot of stress on the groin and hip flexors and result in groin pull.
Lack of exercise and changes in the intensity of your activity without proper preparation, age-related weaknesses and/or degeneration, previous hip muscle injuries, and obesity will also influence your risk of experiencing groin pull.
Groin strain, muscle strain, strained groin, muscle pull, pulled muscle, muscle tear, torn muscle, adductor pull, adductor injury, iliopsoas syndrome, iliopsoas strain, osteitis pubis, sports hernia, groin injury, iliopsoas strain.
How Do I Cure Hip Muscle Strain -
What You Can Do!
Step 1 - Reduce Pain and Swelling with Cold Compression
The first step for conservative treatment of your hip / groin injury is to reduce the swelling to "open up" the area for more blood flow. Anyone in the health-care business knows that your blood supplies the oxygen and much needed nutrients required to heal hip tendinitis injuries. This is why for years, doctors, trainers, and other medical professionals have recommended RICE (Rest, Ice, Compression, Elevation) to treat the pain and swelling of fresh injuries, chronic pain, and after any re-injury.
Although RICE can help to treat these symptoms, ice and freezer gel packs reach temperatures so low they can cause cryoburn, an ice burn on your skin. The problem is, up until now there hasn't been any other option to treat painful conditions and injuries, so ice and blue gel packs (full of anti-freeze and chemicals) have been the only choice available.
Fortunately you no longer have to settle for these ice cold methods that are uncomfortably cold against your skin, provide short term relief, cause ice burns, numb your skin and underlying tissue beyond feeling so you don't even notice the ice burn until it's too late and pool around your injury putting the cold everywhere except for where you need it most.
A Freezie Wrap® allows you to treat your hip in an effective and convenient way. Our Freezie Wraps® will wrap around your hip keeping the cold right over your hip injury for the entire length of your treatment. Our food-grade, non-toxic gel packs can be chilled in the fridge or freezer to tailor the amount of cold that you need for your injury. It doesn't matter how you cool it down, because our gel packs are chock full of gel that's designed to cool down into millions of tiny snowflakes. This method of cooling means our gel packs aren't icy-cold! The cushioned gel will wrap around your hip and it won't budge for the entire treatment period. You'll no longer have to deal with annoying pooling around your hip or have to hold a hard block of ice on your injury!
Cold Compression Therapy slows nerve and cell function - reducing the swelling that blocks blood vessels from doing their job.
This is important because once blood vessels are blocked or damaged, they can no longer carry oxygenated blood through the tissue and tissue cells begin to break-down. Without cold compression therapy cellular break-down and tissue damage continues as the cells don't get the oxygen they need to survive. By limiting the amount of damage done to your tendon, you also limit the amount of healing that needs to occur. This is a very important step to heal tendon injuries faster and with less pain! This is why you need to treat your hip pain right after it's hurt, when you notice pain / swelling / inflammation, or directly after a re-injury. Applying a Freezie Wrap® right away will stop the damage immediately and unblock your blood vessels to let your body's natural blood flow in to start healing the tissue.
Cold Compression Therapy = the Leg/Arm Freezie Wrap®
It'll seem weird for you to read this, but there are a LOT of people out there that don't understand how fast cold compression with a Leg/Arm Freezie Wrap® can get the swelling / inflammation in your hip under control! After you get rid of the swelling for good you can start dealing with your hip injury and pain head on.
Use a Cold Compression Leg/Arm Freezie Wrap®:
- 24 to 72 hours after your initital tendon injury or when you first notice pain and swelling in your hip to stop cellular damage, relieve pain, and decrease swelling.
- After exercise, workouts or activity of any kind to prevent re-injury of your hip / groin.
- Before and after surgery during rehabilitation to control pre and post-surgery pain and swelling.
- Anytime you feel your hip has been over-extended, over-worked, twisted, strained or sprained causing pain and swelling.
- Anytime you have swelling, sharp throbbing pain or inflammation in the tendons in your hip.
- Any other situation where you need to draw the pain and inflammation out of your hip.
We have tools that will help you to prevent and treat the symptoms of hip muscle strain / groin injury. When it comes to your injured hip, it's best to start effective long term healing right away. Our Advisers are highly trained individuals and will help find the long term healing goal that's right for YOU. Why wait?
Call today and get on the road to recovery faster than ever before!
Call now! Toll Free: 1-866-237-9608
Step 2 - Stretching and Strengthening - Joint Stability
Even when you're injured and in pain you need to keep moving to break-up scar tissue that's forming in your tendons and ligaments in you groin. Regular movement can increase healthy range of motion (ROM) of your hip and groin, guaranteeing you a speedier recovery process and return to regular activities. Moving when you're injured is hard. Since moving while injured can be painful most people think it's better to stop moving, rest their leg and hope that their groin injury will heal all on its' own. Even though rest is important to recovery, too much rest during the recovery process will increase the amount of scar tissue in you groin muscles.
During the healing process your body will fill in tears in your tendons and ligaments with dense, brittle tissue called "scar tissue". The human body will use scar tissue as a temporary solution and will try to build the scar tissue as fast as possible to heal a tears in the soft tissue. Scar tissue can form fast to bring together the edges of a tear, but working fast doesn't mean that the job's done right. When scar tissue forms it doesn't come together as neatly as regular (healthy) tendon/ligament tissue would. Scar tissue fibers will lay down over top of your tear in a cluttered, messy and jumbled up way.
Scar tissue will also attach to everything in and around your groin injury including the surrounding healthy tissue as well. This can result in a long-term fusing together of your muscles that stiffens your leg and hip reducing your mobility and making your injury even more painful!
This is why scar tissue is weak and only a temporary solution to heal your groin injury. Scar tissue is something that needs to be dealt with fast. If you try to get back into your regular daily activities with a mound of scar tissue on your muscle, tendons and liagments you will have a higher risk of re-injury. Scar tissue is just not built to withstand the pressures of regular activity.
If you have an groin injury with a lot of scar tissue and re-injure to the tissue, even more scar tissue will grow to fill in those tears. If you keep falling into the dangerous cycle of re-injuring your groin without proper treatment you could end up with massive amounts of scar tissue. Your ability to move your leg and hip in a normal way will be impaired.
Depending on the grade of your strain/groin pull you many need a 'Hands-on' physical therapy with treatment of exercise-related groin stretching program. With manual movement of the area by the therapist. Stretching and strengthening of the abdominal and hip muscles will improve core stability are key to avoid re-injury of your goin muscles. Correct exercise you should be doing as part of your recovery.
Exercises and Alternative Therapies
Physical Therapy is a beneficial way to help diminish pain in the soft tissues, restore weakened muscles and improve groin, pelvis, hip and leg strength and mobility. The type of physical therapy and the duration will be dependent on the extent of your groin pull. Acupuncture, massage or chiropractic sessions have also been known to reduce pain and improve muscle and bone alignment experienced with groin pain.
A gradual build-up to your regular activities (which may include running, kicking or side-stepping) is essential during your rehabilitation to restore strength, fitness and co-ordination. Generally you will start with passive range of motion slow and gentle. Strength building exercises (isometric exercises) that involve an adductor squeeze with a ball between your knees, ball squats, and inside leg lifts (contractions against resistance without movement of the joints).
Once you complete these with minimal pain, you will be able to participate in more dynamic movements and strengthening activities like water exercises, stationary cycling, elliptical training, walking and/or weight training. Stretching too soon may put your groin muscles in uncomfortable positions, cause more aggravation and in turn further injury. However, once you are ready, stretching will be essential to regain normal tissue flexibility and prevent against scar tissue development.
Individuals will often exercise or lift weights on their own to try and build up their strength; however in doing so, they can do more damage. It is extremely important to restore your range of motion, and to strengthen and stretch your muscles properly as they may have weakened during the period of non-use. A personal trainer or physiotherapist will help to ensure your rehabilitation process is effective.
Happily, a groin pull will usually heal on its own. You just need to give it some time, rest and commitment to stretching and strengthening exercises. Swelling and inflammation is your body responding to an injury. A lot of pain will probably disappear as the swelling disappears, and many people make the wrong assumption that their groin muscles or other soft tissue injury must be healing as most of the pain is gone. Once you have reduced the swelling with cold compression, your injury is still there.
This is a critical time! When the inflammation is gone it may feel like you can return to your regular sports, hobbies, exercise or other activities - but your groin muscles are in a weakened state, unstable, and still injured. Even the slightest movement or twist in the wrong direction can worsen the injury and increase the swelling yet again. Most "weekend warriors" and amateur athletes will start going back to what they were doing before they injured their achilles. This is where most people get it wrong. Professional athletes recover quickly because they use the guidance of a trainer, to know injury is still there if even the pain is gone. Building strong healthy tissue is part of the healing process needs to be dealt with first. Typical groin injuries take 4 to 6 weeks of recovery. Acute injuries may take twice as long, in some cases linger for years, if your body is developing a build of scar tissue as it heals.
Talk to your doctor or physical therapist to find out which exercises are appropriate for your situation.
Faster Healing = Leg/Arm Inferno Wraps®
There are healing tools that can help treat your groin strain and speed up the healing process so you can reduce your pain and get back to daily life. Blood Flow Stimulation Therapy™ (BFST®) will promote blood flow to heal your injury faster and more completely than any other methods available. Your body can heal itself! In fact, your body started healing itself the moment you injured your strained/pulled your groin and it's the blood in your body that makes it all happen.
Your blood is the transport mechanism for everything that is good inside you. It carries oxygen, nutrients, water and antibodies.
Step 3 - Improve Circulation, Soften Scar Tissue & Prevent Re-Injury with Blood Flow Stimulation Therapy
After the inflammation around your injured muscle has been reduced, you need to provide extra blood flow to strengthen your tissue.
Promoting blood flow to your hip to help your body heal itself is a concept that has been utilized for centuries. Oxygen and nutrients, carried within the blood, are critical for the body to heal itself. Without proper blood flow, your recovery from hip tendinitis will be delayed... sometimes for a very long period of time.
Even though the concept is simple, improving blood flow to your hip while it's injured can be difficult. Traditional methods require your hip to move in order to promote blood flow - but that same motion that promotes blood flow can also make your pain and hip strain much worse. Relying on movement alone to increase blood flow puts you in danger of re-injuring your hip.
Using Blood Flow Stimulation Therapy™ (BFST®), will help with your recovery and heal your tendon more completely. BFST® increases the amount of blood that flows naturally to your soft tissue to nourish your tendons, improving elasticity and speeding the healing process. This increased Blood Flow Stimulation Therapy to your tendon is greatly needed.
The only way to get BFST® is through use of an Inferno Wrap®. The Inferno Wrap® is the only treatment method that improves blood flow and circulation on a deep tissue level. Other methods of warming / heating tissue (hot water bottles, hot baths, etc) will only ever increase blood flow on a surface / skin level. These methods need a LOT of time to even reach your tendon on a deep tissue level. And even if you were to use them this long your skin would heat up to an uncomfortable level and may even burn you.
The best source of heat treatment is from a product where you don't even feel that much heat. When you don't feel the heat, it means the therapy is working in your deep soft tissue which is really where you need it. It's kind of like how your heart works in your body. You can't "feel" your heart pumping blood all around your body to your arms and legs. You can't even hear your own heartbeat without listening very closely. This is exactly how deep tissue BFST® works too! You're not supposed to "feel" a lot of heat because the heat isn't treating your skin, it's treating your hip increasing the blood flow right in your muscle tissue.
- When treating hip flexor / iliopsaos / iliacus tendonitis (hip tendonitis) or any soft tissue injury, an effective therapy will increase blood flow to the injury while the joint is immobile.
- This increase in blood flow will accelerate the body's own ability to heal itself.
- The Inferno Wrap® is the most highly effective blood flow stimulation device that you will find on the market that is approved by the FDA for use in the home or hospital.
Our Inferno Wrap® is made from medical-grade material - this should be as important to you as it is to us! Other products that are sold in stores are considered "consumer goods" meaning the material only needs to be as good as a sweater that you wear. Clothing articles like this don't need to meet high standards of production or materials and may include materials that irritate your skin.
Since our wraps are medical-grade products registered with the FDA, they are of a higher quality and need to meet way more standards for manufacturing (ISO 10993 - biocompatibility testing). This makes our wraps the safest product for heating treatment. Our manufacturer has spent years perfecting the wrap design to make sure you get the treatment you deserve!
Use a BFST Leg/Arm Inferno Wrap®:
- After swelling and inflammation have been reduced with cold compression.
- Before exercise or workouts to warm up the tendons in your hip to prevent re-injury.
- Before and after surgery during rehabilitation to warm up your tissues before physical therapy exercising or stretching.
- Anytime you feel the tendons in your hip have stiffened up, are tight and your mobility is reduced causing you more pain.
- Anytime you have sore or aching tissue in your hip.
- Any other situation where you need to increase blood flow to your hip tendonitis injury to relax your tendon, relieve pain, prevent re-injury and enhance flexibility of your tissue.
It may seem hard to believe, but our Freezie Wraps® and Inferno Wraps® will assist you in recovering from your injury faster and reduce your chance of suffering from degeneration conditions (like arthritis or tendonosis) by maximizing blood flow where it's needed most and reducing swelling / inflammation induced pain.
Prevention and Promotion of Lifelong Health
If you want to avoid re-injury, or manage pain and increase circulation for lifelong health benefits. A Leg/Arm Freezie Wrap® and Inferno Wrap® will provide the results you are looking for.
Why spend time in pain, off from work, and missing out on your active lifestyle when you can be proactive about your injury and the health of your body? Talk to your doctor about incorporating a regular routine of using a Freezie Wrap® and Blood Flow Stimulation Therapy™ into your everyday health regimen.
Learn More About SUPERIOR Hip Strain / Groin Pulls Treatments
Learn more about how the Freezie Wrap® is designed to be the most effective cold compression wrap on the market today.
Learn more about how the Inferno Wrap® helps with the healing process.