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Hockey Hip Flexor Pain Rehab - 7+ Week Plan
Generated by MMSx Authority Team
Overview: Hip flexor pain is a common issue for hockey players, often due to the repetitive, explosive hip flexion required for skating and powerful strides. The hip flexors, particularly the iliopsoas muscle, are placed under significant stress during these actions. This 7+ week plan follows the NEEBAL framework (Neutral → Elasticity → Endurance → Balance → Activation → Load) to systematically address the issue by first managing pain, then building foundational strength, and finally, refining the technical movements required for a safe and pain-free return to the ice. A professional's guidance is paramount for this type of recovery.
Pain Profile (10 Parameters)
- Technical Name: Hip Flexor Strain, Iliopsoas Tendinopathy.
- Layman's Description: Pain in the front of the hip from skating.
- Common Triggers: Explosive skating, quick turns, and repetitive flexion.
- Movement Pattern Involved: Hip flexion (lifting the knee), hip abduction, and powerful rotation.
- Region / Body Part: The front of the hip, including the iliopsoas, rectus femoris, and surrounding muscles.
- Pain Type: A sharp, pulling pain during a stride, a deep ache after practice, or a feeling of stiffness.
- Severity / Stage Tags: Acute (new pain), sub-acute (lingering pain), chronic (recurrent pain or weakness).
- Suggested Drill Focus: Pain-free mobility, core stabilization, and targeted hip strengthening.
- Red Flags: Significant swelling or bruising, a sudden "pop," or inability to stand on one leg without pain.
Warm-Up (5–7 mins)
- Light Cardio (2 min): Gentle jogging or stationary bike to increase blood flow.
- Leg Swings (10 reps each leg, front/back and side/side): Gently warm up the hips and inner thighs.
- Glute Bridges (10 reps): Gently activate the glutes, which help support the hips.
- Cat-Cow (10 reps): Mobilize the spine to ensure proper mechanics during movement.
Cooldown (5–7 mins)
- Lying Hip Flexor Stretch (1 min each side): Lie on your back and pull one knee to your chest while keeping the other leg straight.
- Kneeling Hip Flexor Stretch (1 min each side): Kneel on one knee, gently shift your weight forward to stretch the hip flexor.
- Pigeon Pose (1 min each side): Gently stretch the glutes and surrounding hip muscles.
- Diaphragmatic Breathing (2 mins): Lie on your back. Focus on slow, deep belly breaths to promote relaxation and recovery.
Written/Suggested by MMSx certified Professionals (MMSx Authority) — NEEBAL framework applied.
Disclaimer: This rehabilitation program is educational and follows evidence-based principles. **This program is designed for the rehabilitation stage and should only be initiated with direct approval from your medical professional. Individuals with persistent pain, numbness, or tingling should be immediately assessed and cleared by a medical professional.** Stop any exercise that causes increased pain, a grinding sensation, or other concerning symptoms. This is not medical advice. MMSx Authority, TrainersEye, and affiliates disclaim liability for injuries or adverse outcomes.