This article discusses the theragun hip flexor, the best hip flexor stretches for you, hip flexor injury causes, and healing your injury. What is theragun, how does it work, and who should use a Theragun.
A hip flexor is a group of many smaller muscles that are located at the front of your body near your hips. This is the most crucial muscle for lifting up the leg, which we do or perform for many common activities (1). Understanding what occurs internally when you suffer a hip flexor injury is important.
In order to prevent a recurrence of your injury, it’s imperative to start very SLOWLY with hip flexor strengthening exercises and gradually increase both resistance and volume. You should only perform one or two sets of just one or two exercises on your first day back to muscle-building workouts.
The exact plan you should follow will be explained at the end of this article, but first, here are the theragun hip flexor exercises selected as the best rehab exercises:
Stretches Lying Down
Since this stretch is so mild and natural for your leg, it’s a perfect place to start. All you have to do to accomplish it is begun by lying on your back and trying to breathe slowly and deeply until your body is relaxed.
Once you are ready, bring one of your legs up, allowing the knee to bend. Then, with both hands placed slightly behind the knee, slowly pull yourself up toward your chest until you feel a good stretch.
The usual recommendation is to hold this stretch for around 20 seconds, but you can hold it for as long as you wish. Then, after a small rest, try to hold it for longer. The most important thing to remember about this stretch is to cease immediately if you experience any hip flexor pain.
Many people categorize this at first as a groin stretch, however, keep in mind that some hip flexor muscles are also regarded as groin muscles, which is why this is a great stretch in part. Second, if your Psoas muscles are extremely tight, this position will also stretch them.
Stretch Sit on the floor with your legs extended to perform the butterfly. Shake your legs out and take a few deep breaths to start. Pulling in both legs until the soles of your feet are in contact will press your knees out and begin the stretch. By placing your hands on your feet and bending your knees, you can increase the stretch as needed. After holding for 20 seconds, shake your legs again and repeat the process one or two more times.
Keep in mind that when performing this stretch, you should avoid rounding your back and hunching over.
Stretches – Standing
Standing stretches are excellent for working the pelvic region’s inner core muscles. Here are the top two stretches you ought to include in your stretching routine.
One of the best theragun hip flexor stretches is this one, which you may have seen before. This is because it is effective and worthwhile to reiterate.
To do this stretch, start by standing straight before taking a big, comfortable stride forward. Then, lower yourself into a lunge stance such that your front knee forms a roughly 90-degree angle. Once you feel the stretch, move your lower hips forward and maintain the position for up to 30 seconds. These stretches alone, performed three times, will greatly improve your flexibility.
Similar to the lunge stretch mentioned above, but with a more challenging variation, is the last stretch. Although it won’t quite resemble a lunge, you can let your back leg’s knee rest on the ground. Lift the arm of the leg you are lowering above your head while attempting to keep your upper torso erect. This stretch targets numerous of your muscles, including the difficult-to-reach Tensor Fascia Latae, so you will be able to tell right away if you are doing it correctly.
A resistance band or tube is utilized for these particular stretches, which can serve as both a stretching workout and a strengthening exercise at the same time. To perform, fasten the band’s one end to a wall or other anchor point and your ankle with the other. Next, extend your knee as far as it will go and keep it there for 10 to 15 seconds. Your hip flexors need to feel both stretched and worn out.
Hip Flexor Injury Causes
The majority of daily activities never even come close to badly harming muscles, but there is always a risk in any sports exercise. Instead of being caused by blunt trauma, hip flexor pulls, or excessive muscular stretching, are the most frequent type of injury. Running, jumping, shuffling, and other explosive activities can all result in a pull.
A theragun hip flexor injury might result from trying to move just a little bit quicker than you should because modern sports are highly rapid and push athletes to be faster all the time. In reality, pulling a muscle causes a partial tear in the affected muscle.
This explains why being injured frequently makes it difficult, and in some cases impossible, to walk properly. It also diminishes the functionality of your muscles.
The other sort of injury you can experience is an overuse injury, also known as hip flexor tendonitis, which is characterized by discomfort and inflammation in the linked tendons. Athletes that perform a great deal of repetitive motion during training—typically dancers or soccer players—are more susceptible to this injury.
Healing your Injury
It’s never fun to get hurt, and it’s even less fun to wait for that injury to heal, therefore it’s a frequent objective to recover from an injury as quickly as possible in order to resume playing. It is imperative that you understand more about effective injury healing if you want to do this.
You must initially concentrate on following the right rehabilitation path in order to prevent further deterioration of your hip flexor injury and the potential need for surgery. After the initial phases, discover how to hasten to heal and reduce scar formation and other unfavorable recovery side effects.
What is Theragun
A mobile tool for percussion therapy is called the Theragun. It has a handle with an ergonomic design that mimics a gun and a vibrating or oscillating pointer that may be used with a variety of attachments. To use it, one must switch it on, select their preferred settings, push the foam attachments on the skin close to the muscles they want to massage, and move the device as directed.
How does it function?
The muscles are massaged deeply and at high frequency by the Theragun’s soft, blunt tip.
According to the manufacturer, the massage gun’s tip touches and retracts from a user’s body 40 times every second, sending a 16-millimeter-deep percussive massage.
According to Therabody, the Theragun blocks pain signals going to the brain and improves blood flow to the muscles.
Theragun can be used by a person alone or with assistance to massage difficult-to-reach muscles. Instructions for operating the gadget can be found on the Therabody website.
Who should use a Theragun?
Everyone looking for relief from muscle knots and pain after workout recovery should consider Theragun. Theragun may also increase the range of motion, according to Therabody, making it appropriate for persons who seek to reduce muscular stiffness.
A percussive therapy tool called the Therabody Theragun can target particular muscle groups with focused deep tissue massage. The device might enhance the range of motion and lessen post-workout discomfort in the muscles.
Theragun might not, however, be secure or beneficial for everyone. Before utilizing the gadget, a person with an injury or pain should consult a doctor.
A Word From GetMe Treated
In conclusion, you don’t have to perform each of these theragun hip flexor exercises every day. After a week or two of stretching, pay attention to your body’s reaction and make the necessary adjustments. By performing a handful of these Hip Flexor stretches on a regular basis, you can avoid injury and see remarkable changes in your hip mobility.