These painful strains of any of the muscles involves in moving your hips – and there are a lot of them. Spinning, sprinting or making sharp changes of direction triggers the pain. They’re caused by overworking the hip flexor muscles. Perform this gentle warm up exercise before starting your workout or game: Sit on a chair so your hips are at a 90 degree angle. Raise one knee as high as you can and hold for three seconds. Do this 10 times and then do the other leg. If you feel a cramping in the hip area, stop.
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