Among physically active people, hip flexor pain is common. The pain is usually situated at the hip or groin area (or both). This can make simple, everyday activities like walking or going up and down a flight of stairs more challenging.
Fortunately, self-massage has been proven to help increase both hip flexion and hip extension and alleviate pain not just in the hips but also across the lower back.
In part 5 of this series, we talk about how to use your HYDRAGUN for alleviating hip flexor pain.
The Attachment Heads
Your HYDRAGUN comes with 6 attachment heads – 4 regular and 2 stainless steel.
The ball attachment is recommended for large muscle groups. The fork has dual-point targeting and is great for deeper penetration of medium muscle groups. The bullet head is recommended for pinpoint targeting of tight knots.
The flat heads (1 regular, 2 stainless steel) are suggested for larger surface areas.
You can use your HYDRAGUN all over the body, from the neck, shoulders, torso, legs and feet.
Learn how to properly attach and remove your HYDRAGUN attachment heads here.
Using a Massage Gun on the Hip Flexors
The hips function as the foundation of the lower body. Balanced on each femur, they support the spine. Structured like an arch, the hips transfer body weight to the femur bones. The four muscle groups around the hips are:
· Adductors (inside)
· Abductors (lateral hip)
· Flexors (anterior side)
· Extensors (posterior)
Together, these muscles control hip movement. When the hip movement is exaggerated, it can result in pain, stiffness and soreness.
Recommended Attachment Head to Use:
- For warm-ups, cool-downs, between sets and for recovery – ball or rounded flat head
- For deep, tight knots - ball
1. Choose the attachment.
2. Turn the HYDRAGUN on by holding down the power button until you hear a light click and the LEDs light up.
3. Choose the speed setting by clicking on the power button again.
4. Apply HYDRAGUN to the body.
For warm-ups and between sets:
1. Start at the origin of the muscle. Let the HYDRAGUN glide back and forth across muscle fibers for 15 seconds.
2. Then move the HYDRAGUN to the muscle insertion, moving down and up in a gliding motion for another 15 seconds.
3. Finally, take another 15 seconds and run the massage gun along all muscle fibers.
4. Do this on each leg.
For cool-downs and recovery:
1. To increase blood flow and release tension, float the HYDRAGUN across all the muscle fibers.
2. Move the gun from side to side and then back and forth.
3. Do this for a minimum of 120 seconds (2 minutes).
4. Repeat on the other leg.
For deep and tight knots:
For tighter knots, use the ball head attachment. Let the HYDRAGUN rest on the tight area for a few seconds.
Tip: Recommended attachment heads are just that – suggestions. HYDRAGUN can easily be customized depending on your needs so feel free to choose which attachment head and speed works best for you.
For best results, couple your massage sessions with stretching exercises. Simple kneeling or standing stretches can also help loosen hip flexors and prevent injuries.
(See more usage and safety tips here.)
Suffering from pain in other areas? Check out the rest of our muscle recovery series.
No HYDRAGUN yet? Don’t miss out on the Future of Recovery. Get HYDRAGUN here.