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Sprint Hip Flexor Pull - 7 Week Rehab Plan

Generated by MMSx Authority Team

Overview: A sprint hip flexor pull is a painful strain or tear of the muscles at the front of the hip (iliopsoas, rectus femoris). This acute injury often occurs during the explosive acceleration phase of sprinting, where the hip is rapidly flexed under high load. Common causes include inadequate warm-up, poor sprint mechanics, or muscle imbalances (e.g., weak glutes or hamstrings). The body's inability to decelerate the leg and control the hip joint during a powerful stride can lead to a sudden overstretch of the hip flexors. This 7-week plan follows the NEEBAL framework (Neutral → Elasticity → Endurance → Balance → Activation → Load) to systematically address the issue by managing pain, restoring controlled mobility, building targeted strength in the core and glutes, and safely re-educating sprint mechanics for a full return to sport and long-term prevention.

Pain Profile (10 Parameters)

Technical Name: Iliopsoas Strain, Rectus Femoris Strain, Hip Flexor Tendinopathy
Layman's Description: A sharp, pulling sensation at the front of the hip or groin that occurs during or immediately after a sprint.
Common Triggers: Starting a sprint from a static position, a sudden burst of speed, running uphill, or a sudden change in direction.
Synonyms / Alternate Names: Pulled hip flexor, groin pull, psoas strain.
Movement Pattern Involved: The explosive and high-velocity flexion of the hip. Pain is typically felt in the hip, groin, or front of the thigh.
Region / Body Part: Front of the hip and groin (hip flexors, including iliopsoas and rectus femoris).
Pain Type: Acute, sharp, or pulling sensation. May feel like a strain or a deep ache.
Severity / Stage Tags: Mild (Grade 1), Moderate (Grade 2), Severe (Grade 3).
Suggested Drill Focus: Pain-free mobility, foundational core and glute activation, integrated strength, and sprint mechanics refinement.
Red Flags: A loud "pop" or tearing sensation, severe swelling or bruising, inability to bear weight → **URGENT MEDICAL EVALUATION.**

Warm-Up (5–7 mins)

Light Cardio (2 min): Gentle walking or cycling to increase blood flow to the lower body.
Supine Pelvic Tilts (2 min): Lie on your back. Gently rock your pelvis forward and back to gently mobilize the spine and pelvis.
Glute Bridges (10 reps): A gentle activation to wake up the glutes, which are crucial for counteracting hip pain.
Heel Slides (1 min each side): Lie on your back and slowly slide one heel towards your glute, then back to the starting position.

Weeks 1–2 — Acute Pain Management & Foundational Activation (Daily)

Goal: Reduce acute pain and inflammation. Temporarily suspend sprinting and explosive movements. Focus on pain-free, foundational exercises to activate the core and glutes without aggravating the hip flexors.

#	Exercise	Instructions	Key Cues
1	Rest & Active Recovery	Avoid all activities that cause sharp hip pain. Use ice for 15-20 minutes, 3-4 times per day, to reduce swelling. Daily.	Listen to your body. Prioritize pain relief. No deep stretching or heavy loading.
2	Gentle Supine Heel Slides	Lie on your back with knees bent. Slowly slide one heel away from you, straightening the leg only as far as comfortable. Return with control. 10-15 reps each side × 3 sets.	Keep your spine neutral and your core engaged. Focus on a slow, pain-free range of motion.
3	Diaphragmatic Breathing	Lie on your back, knees bent. Place one hand on your chest and one on your belly. Inhale, allowing your belly to rise. Exhale and feel your core tighten. 5-10 minutes daily.	Breathe into abdomen, not chest. This calms the nervous system and relaxes the hip flexors.
4	Glute Bridges (Controlled)	Lie on your back, knees bent, feet flat. Squeeze your glutes to lift your hips. Hold for 2-3 seconds at the top. 15-20 reps × 3 sets.	Focus on a strong glute contraction. Avoid pushing with your lower back or hamstrings. Keep the movement controlled.

Cooldown (5–7 mins)

Diaphragmatic Breathing (2 mins): Find a comfortable chair or lie on your back. Focus on slow, deep belly breaths to promote relaxation.
Gentle Glute Stretch (1 min each side): Lie on your back and cross one ankle over the opposite knee. Gently pull the bottom leg towards you.
Self-Assessment (1 min): Briefly assess current discomfort and overall feeling of relaxation. Note any changes.

Written/Suggested by MMSx certified Professionals (MMSx Authority) — NEEBAL framework applied.

Disclaimer: This rehabilitation program is educational and follows evidence-based principles. **Individuals with persistent pain, numbness, or tingling should first be thoroughly assessed and cleared by a medical professional (e.g., physician, physical therapist) to rule out a complete muscle tear or other conditions before initiating any exercise program.** Stop any exercise that causes increased pain, pinching, or other concerning symptoms. This is not medical advice. MMSx Authority, TrainersEye, and affiliates disclaim liability for injuries or adverse outcomes.