Hip flexor problem

[Alansmurf]

I have been carrying an injury to my left hip flexor area since the MAP meet 2007 ...I cannot kick, throw or worse still be thrown at the moment and it is very off putting ....

I have a 2 week break from training coming up and will rest and recover as much as possible ....

any advice on recovery in addition to this ?

Injury in Brief
Pain at the front of the hip may be due to a Hip Flexor muscle strain. The IlioPsoas muscle is most commonly affected. The IlioPsoas muscle is comprised of the Iliacus and Psoas muscles. The IlioPsoas sits deep down, in front of the hip joint, its main job being to flex the hip (bringing the leg out in front of the body) as when kicking a ball.

The IlioPsoas attaches to the thigh bone via the IlioPsoas tendon. In between this tendon and the hip joint lies the IlioPsoas Bursa (a small sac of fluid). IlioPsoas Syndrome is the name given to a condition in which the tendon and/or the bursa become inflamed and irritated.

A person suffering from IlioPsoas syndrome may have pain in the hip and thigh region, as well as hip stiffness and in some cases a clicking or snapping hip. Treatment aims to settle the condition down and then improve the strength and flexibility of the hip muscles, involving 6 weeks of rehabilitation, before a gradual return to full activity.

Common IlioPsoas Syndrome signs & symptoms:

Pain when lifting the knee up.
Pain when attempting to kick.
Pain during hip flexor stretch.
What you can do
Consult a sports injury expert
Apply ice packs to relieve pain and reduce bleeding
Use resistance bands for muscle strengthening exercises
Use a Stabiliser Pressure BioFeedback device to ensure correct exercise technique
Use a Swiss Ball for Core Strengthening Exercises
Wear Compression Shorts for injury prevention
Stretch regularly to maintain muscle length


I have concerns it could also be a hernia of some kind ...any ideas greatly appreciated


regards

Smurf

[Stevebjj]

Have you seen a proper doctor about this? Is it muscular or is it the joint? I've been working to recover from an SI joint problem for a few months now and am only just recently back to training full time.

[Alansmurf]

Have you seen a proper doctor about this? Is it muscular or is it the joint? I've been working to recover from an SI joint problem for a few months now and am only just recently back to training full time.


rest for 2 weeks and then re assess...


Dr ...not yet !!

Smurf

[adouglasmhor]

Get a referral to a physiotherapist from your doctor, they will be able to point you in the right direction. Or just ask an internet forum, OMG you like totaly have cancer man - ure goin to die - my uncle like had that and he totaly died and all he thought was he had like a muscle strain or something and then he like died in the middle of walmart when he was buying ammo for a fishing trip

[slipthejab]

Smurf,
You most def. want to get it checked out. By an experienced sports physio if possible. No doubt you've thought of that already.

I find that because the whole hip and muscle connection is complex it's often very hard to pinpoint just where the pain is actually originating. There are so many muscle connections going and in that region and different layers of muscles that it can really be mindboggling.

As I'm sure you're aware... a hernia can be quite serious. So that in itself merits a full check up. Better safe than sorry as you well know.

People who spent lots of time raising their legs up in sports like Muay Thai or TKD or any other heavily kicking based arts often have a problem and they don't even know it. They tend to have very tight hip flexors. No one really ever spends as much time on flexibility and stretching as they should. On top of that very, very few people bother with massage as a regular part of their training regime. Even with simple self-massage the benefits can be stellar.

But again... in the region of the hips it can be very difficult to self-massage and massage. Due to difficulty reaching key areas and the structure of the muscles and bones there.

One thing that has been a massive benefit for me is to use a foam roller. It's a form of massase really. Technically it's called myofascial release. I achieve it by myself using a large foam roller that I bought from a bodyworks shop. You never realize how tender/sore your muscles are until you give yourself a session on the roller. It's really done wonders for improving my recovery time between training sessions. Especially when I'm working up towards a fight and I do a lot of plyomentric type exercises with the legs.

You can check out more about it here:
http://en.wikipedia.org/wiki/Myofascial_Release

You can take a look at a foam roller similar to what I mentioned:
http://www.physio4life.co.uk/shop/productdetail/2/21/

Note...I don't think myofascial release will help to solve your problem that you currently have... but I think in terms of overall maintenance that it might help you to avoid the tightness and whatnot that can lead to a situation like your in now.

Anyhow... get well and hope this was of some help.

PS.
You could well have it checked out to find that it's something like bursitis. Which is why it's sooo important to have a good sports physio check it out. Kicking and getting kicked and taken down can be rough on the bersa... and therefore easy to inflame them or burst them... so it's important to have it looked at... as you wouldn't want to be rolling on a foam roller in your hip region if it was something like bursitis.. as it'd be excrucitation and only exacerbate the problem.

[adouglasmhor]

Slip, I was thinking Bursitis too, I had it and physio followed by body balance and core work sorted it out, but I didn't want to be the anonymous noob in this case, even though it does sound very similar to my own symptoms. I am lucky in Glasgow, we have free walk in physio clinics and subsidised sport physio clinics, a free NHS physio is just as qualified as a Sports physio and they love people who can do what they are told exercise wise, it cheers them up after all the muppets who think doing the exercises when they remember, if they feel like it and how they like and then complain it didn't work.

[Alansmurf]

Hey guys thanks for the advice, tips and support..I am away on hols for 2 weeks and intend to rest up and stop training on an injury which is a bit silly but .....one has to train ...

\I will rest and on my return assess the hip ..if it still causes problems I will see the doctor ...I promise..

Your advice re bursar damage brings back bad memories ....damaged left elbow way back in 1991 and had to have an op to remove some of the bursar from the elbow !!


I will be sensible and keep you updated re the problem..

Thanks again


Smurf

[guobin2]

I tend to rely on Traditional Chinese Medicine for all my martial arts related injuries, or more specifically, "Tui Na".

http://en.wikipedia.org/wiki/Tui_na
You can read more about it there. It's kinda similar to chiropractic maniulation.

I find it highly effective, though finding a good and reputable sinsei can be a problem, especially if you're not in Asia.

[Alansmurf]

I tend to rely on Traditional Chinese Medicine for all my martial arts related injuries, or more specifically, "Tui Na".

http://en.wikipedia.org/wiki/Tui_na
You can read more about it there. It's kinda similar to chiropractic maniulation.

I find it highly effective, though finding a good and reputable sinsei can be a problem, especially if you're not in Asia.


Thanks ...I am not in asia ....but I will bear it in mind ..

regards

|Smurf :)

[lieqi fan]

If you PM me, I can recommend a very experienced Tui Na practitioner based in N. London. He is a senior lecturer at one of the top TCM schools. If you asked him and were willing to practice, he could also show you some medical Qigong exercises.
I would also consider Acupuncture/Herbs as this can greatly speed up your recovery rate. My acupuncturist also incorporates electronic gem light therapy in his practice, which has also shown some very good results with trauma injuries. Again, happy to pass on the contact if you want.

[Alansmurf]

LF thanks for the details ...

I am off on holiday for 2 weeks starting tomorrow ....I envisage rest and recuperation ......withdrawal from training !!!

I will assess the problem on my return and then see which route to take ..

to all who have offered advice I thank you ...there are good people out there ...no matter what the media and the cynics say ...

Take care one and all

Smurf

[Alansmurf]

Rest light stretching and not being thrown has helped...


Tonight I was back on the mats properly and being thrown .....

No issues with the hip but I will ache all over tomorrow from being out of practice at break falling ...

Its good to be back and thanks again to all you lovely MAPPERs for your advice

Smurf