I am on a mission - to help all people avoid suffering through a hip flexor injury.
I went back to the training room yesterday (i have a standing date with them at 10am every morning) and saw the head trainer this time (a woman who has helped me since I was a freshman) and she gave me some more exercises to do.
First off, A MILLION THANKS TO MARLENE for the video she left in my comments!!
Check it out here
Basically the exercises in the video that we do in practice for warm ups are:
hurdle trail leg (forward and backward)
lateral leg swing
linear leg swing
For rehab I do very similar exercises:
I do the lateral leg swing on a machine at the gym so that I had resistance from the weights. I also do the linear leg swing with a bent knee on that machine. These both are great exercises to strengthen your hip flexor (do 3 sets of 10 reps).
I also do stretches on a balance ball. I stand with my right knee on the ball and gently roll my leg back. It is a light stretch since you technically are not supposed to stretch the hip flexor when you have an injury (do 20 reps).
Next I put a light ankle weight on and stand bracing myself with the wall and pick my right knee up. My right quad is parallel to the ground straight in front of me and I rotate at the hip to the right so that my leg is outward but still parallel. I then rotate back to the original position and bring my leg down to the ground (do 3 sets with 10 reps).
Finally I do lunges - today I did them with 5 pound weights in each hand but felt some pain so tomorrow I will do them without the weights (do 3 sets with 12 reps).
After just one week of sitting out I realize how important it is to do the little things when warming up. If any of these exercises don't make sense let me know and I will try to explain it better!
Yesterday I basically went pain free. On the downside the trainer said that I probably wont be able to run for 2 more weeks! 2 MORE WEEKS!!! I have cabin fever as it is and just want to run run run!!
On the upside, I am competing in Shot put this Saturday for the state meet. Its not a running event but at least it is something!