Question

For each of the scenarios please pick exercises and explain why you decided to use each exercise

how many sets and repetitions you would have each athlete do.

Give 2 modalities that you would use for each scenario and why you would use them.

A men’s soccer player was running in a full sprint towards the ball when he felt a sharp pain in hip flexor. The ATC determined that the athlete had a hip flexor strain. Name 2 exercises that the athlete can complete to help strength his hip flexor.

Answer 1

A hip flexor strain is a stretch or tear of a muscle in your hip. The hip flexors are the group of muscles including the iliacus and psoas major muscle and rectus femoris ( part of quadriceps).

It is important to rest and seek proper treatment for a suspected hip flexor strain. Using a brace can help compress and stabilize the hip flexor to speed healing process. Avoid strenuous activity for 10-14 days after injury.

Here are two exercises which helps to strengthen the hip flexor muscle

• Hip Flexor Stretch

For doing this exercise, kneel on one leg with other leg in front of you at a 90 degree angle. keep your foot flat on the floor. Keep the lower back straight and lean hips forward slightly until you feel a stretch at the front of hip. Try not to bend forward as you do this exercise. Maintain this position for about 15-30 seconds. Repeat this exercise three times with each leg. Stretching the hip flexors may help prevent future injury and loosen the tight muscles that cause hip flexor pain.

• Quadriceps Stretch

For performing this exercise, you should stand at an arms length away from the wall with your injured side farthest from the wall. Facing straight ahead, brace yourself by keeping one hand against the wall. With your other hand, grasp the ankle of injured side and pull the heel towards the buttocks. Do not arch or twist the back. Keep your knees together. Hold this position for about 15-30 seconds. Stretching the quadriceps muscle improves flexibility of this muscle and also helps release tension in the lower back and hips. This exercise soothes stiffness in spine and legs and improves posture. It also tones the abdominal muscles.

To avoid the occurance of future hip flexor strain or tears, warm up and cool down before and after exercises.