A Roadmap to Recovery: Navigating the Challenges of a Torn Hip Flexor

Experiencing a torn hip flexor can be debilitating, hindering daily activities and athletic performance. Recovery involves a comprehensive approach, encompassing treatment, rehabilitation, and preventive measures. This guide will delve into the intricacies of a torn hip flexor, exploring its causes, symptoms, and the spectrum of treatment options available.

Understanding the anatomy and function of the hip flexors is paramount. These muscles, primarily the iliopsoas and rectus femoris, facilitate hip flexion, a fundamental movement for walking, running, and other daily activities. Identifying the underlying causes of a torn hip flexor is crucial to prevent recurrences. Common culprits include strenuous activities, muscle imbalances, and inadequate warm-ups.

Recognizing the symptoms of a torn hip flexor is essential for timely intervention. Pain, tenderness, and difficulty flexing the hip are telltale signs. Differentiating between strains and tears is vital, as it guides appropriate treatment. Strains involve muscle fiber damage, while tears represent complete muscle ruptures, requiring more extensive recovery time and potentially surgical intervention.

1. Understanding a Torn Hip Flexor

Understanding a Torn Hip Flexor

A torn hip flexor is a common injury among athletes and individuals engaged in activities that involve repetitive hip flexion, such as running, jumping, and kicking. It occurs when the muscles responsible for flexing the hip, primarily the iliopsoas and rectus femoris, are overstretched or torn.

Anatomy and Function of the Hip Flexors

The hip flexors are a group of muscles located at the front of the thigh. Their primary function is to flex the hip joint, bringing the thigh towards the body. The iliopsoas muscle originates from the lower spine and pelvis, while the rectus femoris muscle originates from the pelvis and inserts into the kneecap. Together, these muscles work in synergy to allow for hip flexion, a crucial movement for walking, running, and other daily activities.

Causes and Risk Factors

Hip flexor tears can result from various factors, including:

• Overuse: Repetitive or strenuous activities that involve hip flexion, such as running, jumping, or kicking, can strain the hip flexor muscles, leading to tears over time.
• Muscle Imbalances: Weaknesses in the hip flexors or opposing muscle groups, such as the hamstrings, can create imbalances that increase the risk of tears.
• Sudden Forceful Contraction: A sudden, forceful contraction of the hip flexors, such as during a fall or a quick change in direction, can cause a tear.
• Poor Flexibility: Tightness in the hip flexors or surrounding muscles can limit their range of motion and make them more susceptible to tears.

Hip Flexor Anatomy and Function

Hip Flexor Anatomy and Function

The hip flexors are a group of muscles located at the front of the thigh that work together to flex the hip joint. This action is essential for a wide range of movements, including walking, running, kicking, and getting up from a seated position.

The primary hip flexor muscles are the iliopsoas and the rectus femoris. The iliopsoas muscle originates from the lower spine and pelvis, and inserts into the lesser trochanter of the femur (thigh bone). The rectus femoris muscle originates from the pelvis and inserts into the patella (kneecap). These muscles work in conjunction to flex the hip joint and bring the thigh towards the body.

In addition to the iliopsoas and rectus femoris, other muscles may assist in hip flexion, depending on the position of the hip joint. These include the sartorius, tensor fasciae latae, and pectineus muscles. The sartorius muscle originates from the pelvis and inserts into the tibia (shin bone), and assists in hip flexion and external rotation. The tensor fasciae latae muscle originates from the pelvis and inserts into the iliotibial band, a thick band of tissue that runs down the outside of the thigh. It assists in hip flexion and abduction (moving the leg away from the midline of the body). The pectineus muscle originates from the pelvis and inserts into the femur, and assists in hip flexion and adduction (moving the leg towards the midline of the body).

Common Causes of Hip Flexor Injuries

Common Causes of Hip Flexor Injuries

Hip flexor injuries, particularly tears, can result from various activities and factors that strain or overstretch the hip flexor muscles. Some of the most common causes include:

• Overuse: Repetitive or strenuous activities that involve repetitive hip flexion, such as running, sprinting, jumping, or kicking, can put excessive stress on the hip flexors, leading to tears over time. Athletes involved in sports like soccer, basketball, and track and field are particularly susceptible to overuse hip flexor injuries.
• Muscle Imbalances: Weakness in the hip flexors or opposing muscle groups, such as the hamstrings, can create muscle imbalances that increase the risk of tears. When the hip flexors are weak, they may not be able to handle the load placed on them during certain activities, leading to strains or tears.
• Sudden Forceful Contraction: A sudden, forceful contraction of the hip flexors, such as during a fall or a quick change in direction, can cause a tear. This type of injury is often seen in sports that involve sudden bursts of speed and agility, such as sprinting or playing tennis.
• Poor Flexibility: Tightness in the hip flexors or surrounding muscles can limit their range of motion, making them more susceptible to tears. Activities that require deep hip flexion, such as squatting or lunging, can be particularly challenging for individuals with poor hip flexor flexibility.

Recognizing Symptoms of a Torn Hip Flexor

Recognizing Symptoms of a Torn Hip Flexor

Recognizing the symptoms of a torn hip flexor is crucial for seeking timely medical attention and initiating appropriate treatment. The severity of symptoms can vary depending on the extent of the tear, but common signs and symptoms include:

• Pain: Pain in the front of the hip or groin area is a primary symptom of a torn hip flexor. The pain may be sharp and sudden, or it may develop gradually over time. It is typically worse with activities that involve hip flexion, such as walking, running, or getting up from a seated position.
• Tenderness: The hip flexor muscles may be tender to the touch, especially at the site of the tear. Applying pressure to the area may elicit pain.
• Difficulty Flexing the Hip: A torn hip flexor can make it difficult to flex the hip, which can interfere with everyday activities such as walking, climbing stairs, or getting into and out of a car. In severe cases, the hip joint may be completely locked, making it impossible to flex the hip.
• Swelling and Bruising: In some cases, a torn hip flexor can cause swelling and bruising in the hip or groin area. This is more common with severe tears that involve bleeding into the surrounding tissues.

Distinguishing Between Strains and Tears

Distinguishing Between Strains and Tears

Hip flexor injuries can range from mild strains to complete tears, and it’s important to distinguish between the two to determine the appropriate course of treatment. Here are some key differences:

• Strains: A strain is a muscle injury that involves overstretching or tearing of the muscle fibers. Hip flexor strains are typically caused by overuse or sudden forceful contractions. They can range from mild to moderate in severity, and usually involve small tears in the muscle fibers.
• Tears: A tear is a complete rupture of the muscle fibers. Hip flexor tears are often caused by sudden, forceful contractions or traumatic injuries. They are more severe than strains and can involve a complete rupture of the muscle belly or tendon attachment.

In general, strains cause less pain and disability than tears. With strains, individuals may be able to continue participating in activities with some discomfort, while tears typically make it difficult or impossible to perform activities that involve hip flexion. Additionally, tears may result in significant swelling and bruising, while strains typically do not.

2. Treatment Options for a Torn Hip Flexor

Treatment Options for a Torn Hip Flexor

Treatment for a torn hip flexor depends on the severity of the tear and the individual’s overall health and fitness level. Treatment options range from conservative measures to surgical intervention:

• Conservative Treatment: For mild to moderate strains and tears, conservative treatment is often sufficient. This may include rest, ice, compression, and elevation (RICE), as well as physical therapy to improve flexibility, strength, and range of motion. In some cases, crutches or a walking boot may be necessary to reduce stress on the hip flexor.
• Medication: Over-the-counter pain relievers, such as ibuprofen or naproxen, can help reduce pain and inflammation. In some cases, stronger prescription pain medication may be necessary.
• Injections: Injections of corticosteroids may be used to reduce inflammation and pain. However, these injections should be used sparingly, as they can weaken the tendon over time.
• Surgery: Surgery is typically only necessary for severe tears that do not respond to conservative treatment. Surgery involves repairing or reconstructing the torn hip flexor muscle or tendon.

RICE Protocol: Rest, Ice, Compression, and Elevation

RICE Protocol: Rest, Ice, Compression, and Elevation

The RICE protocol is a first-aid treatment for acute soft tissue injuries, including torn hip flexors. It involves the following steps:

• Rest: Avoid activities that aggravate the injury. This may mean taking a break from sports or other activities that involve hip flexion.
• Ice: Apply an ice pack to the injured area for 15-20 minutes at a time, several times a day. Ice helps to reduce pain, swelling, and inflammation.
• Compression: Wrap the injured area with an elastic bandage to help reduce swelling. Be sure to wrap the bandage snugly, but not too tightly.
• Elevation: Keep the injured area elevated above the level of your heart to help reduce swelling. You can do this by propping the injured leg up on pillows.

The RICE protocol is most effective when applied immediately after an injury. It can help to reduce pain, swelling, and inflammation, and promote healing. However, it’s important to note that the RICE protocol is not a substitute for medical treatment. If you have a torn hip flexor, it’s important to see a doctor to rule out any other injuries and to get professional advice on treatment.

Physical Therapy and Rehabilitation

Physical Therapy and Rehabilitation

Physical therapy is an important part of recovering from a torn hip flexor. A physical therapist can help you to improve your range of motion, strength, and flexibility, and to regain full function of your hip. Rehabilitation typically involves a combination of stretching, strengthening exercises, and mobility training.

• Stretching: Stretching helps to improve flexibility and range of motion. Your physical therapist will show you how to stretch the hip flexor muscles and surrounding tissues.
• Strengthening Exercises: Strengthening exercises help to build strength in the hip flexor muscles. Your physical therapist will prescribe exercises that are safe and effective for your individual needs.
• Mobility Training: Mobility training helps to improve your ability to move your hip in all directions. Your physical therapist will prescribe exercises that challenge your balance and coordination.

Rehabilitation from a torn hip flexor can take time and effort, but it is important to be patient and consistent with your exercises. By following your physical therapist’s instructions, you can regain full function of your hip and prevent future injuries.

Medication and Injections

Medication and Injections

In some cases, medication or injections may be used to treat a torn hip flexor. Medication can help to relieve pain and inflammation, while injections can help to reduce inflammation and promote healing.

• Pain Relievers: Over-the-counter pain relievers, such as ibuprofen or naproxen, can help to reduce pain and inflammation. In some cases, stronger prescription pain medication may be necessary.
• Anti-Inflammatories: Anti-inflammatory medications, such as corticosteroids, can help to reduce inflammation. Corticosteroids can be taken orally or injected directly into the injured area.
• Injections: Injections of corticosteroids may be used to reduce inflammation and pain in the hip flexor. However, these injections should be used sparingly, as they can weaken the tendon over time.

It is important to note that medication and injections are not a substitute for rest, ice, compression, and elevation (RICE), physical therapy, and other conservative treatment measures. Medication and injections can be helpful in reducing pain and inflammation, but they do not address the underlying cause of the injury.

Surgery: When Conservative Treatment Fails

Surgery: When Conservative Treatment Fails

Surgery is typically only necessary for severe tears or chronic pain that does not respond to conservative treatment. Surgical options for a torn hip flexor include:

• Repair: Surgery to repair a torn hip flexor muscle or tendon. This is the most common type of surgery for a torn hip flexor.
• Reconstruction: Surgery to reconstruct the hip flexor muscle or tendon. This type of surgery is typically only necessary for severe tears that cannot be repaired.
• Tendon Transfer: Surgery to transfer a tendon from another muscle to the hip flexor muscle. This type of surgery is typically only necessary for chronic pain that does not respond to other treatments.

Surgery for a torn hip flexor is typically performed arthroscopically. This is a minimally invasive surgical technique that involves making small incisions in the skin and inserting a camera and surgical instruments. Arthroscopic surgery has a shorter recovery time and less scarring than open surgery.

After surgery, you will need to follow your doctor’s instructions for rehabilitation. Rehabilitation typically involves a combination of rest, ice, compression, and elevation (RICE), physical therapy, and gradual return to activity.

3. Rehabilitation Exercises for a Torn Hip Flexor

Rehabilitation Exercises for a Torn Hip Flexor

A循序渐进的exercise program is essential for rehabilitating a torn hip flexor and restoring range of motion. The following exercises can be done at home or in a physical therapy clinic:

• Stretching: Stretching the hip flexor muscles and surrounding tissues helps to improve flexibility and range of motion. Some effective stretches for the hip flexors include the kneeling hip flexor stretch, the standing quad stretch, and the seated groin stretch.
• Strengthening Exercises: Strengthening the hip flexor muscles helps to improve strength and stability. Some effective strengthening exercises for the hip flexors include the hip flexor bridge, the standing hip flexion, and the seated hip flexion.
• Proprioceptive and Balance Exercises: Proprioceptive and balance exercises help to improve balance and coordination. Some effective proprioceptive and balance exercises for the hip flexors include the single-leg balance, the double-leg balance, and the wobble board.

It is important to start with a循序渐进的exercise program and to listen to your body. If you experience any pain, stop the exercise and consult with your doctor or physical therapist.

Stretching Exercises

Stretching Exercises

Stretching exercises are an important part of rehabilitating a torn hip flexor. Stretching helps to improve flexibility and range of motion, which can help to reduce pain and stiffness. Some gentle stretches that can help to improve hip flexor flexibility include:

• Kneeling Hip Flexor Stretch: Kneel on one knee, with your other leg extended behind you. Lean forward and place your hands on the ground in front of you. Gently push your hips forward until you feel a stretch in your front thigh.
• Standing Quad Stretch: Stand with your feet shoulder-width apart. Bend your right knee and grab your right ankle with your right hand. Pull your heel towards your buttocks until you feel a stretch in your front thigh.
• Seated Groin Stretch: Sit on the floor with your legs extended in front of you. Bring the soles of your feet together and gently push your knees apart until you feel a stretch in your inner thighs.

Hold each stretch for 30 seconds and repeat 2-3 times. Be sure to breathe deeply and relax into the stretch.

Strengthening Exercises

Strengthening Exercises

Strengthening exercises are an important part of rehabilitating a torn hip flexor. Strengthening the hip flexor muscles helps to improve strength and stability, which can help to prevent re-injury. Some effective strengthening exercises for the hip flexors include:

• Hip Flexor Bridge: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold for 5 seconds and then lower back down.
• Standing Hip Flexion: Stand with your feet shoulder-width apart. Lift your right knee up towards your chest, keeping your knee bent at 90 degrees. Slowly lower your leg back down.
• Seated Hip Flexion: Sit in a chair with your feet flat on the floor. Lift your right knee up towards your chest, keeping your knee bent at 90 degrees. Slowly lower your leg back down.

Start with 2-3 sets of 10-12 repetitions of each exercise. Gradually increase the number of sets and repetitions as you get stronger.

Proprioceptive and Balance Exercises

Proprioceptive and Balance Exercises

Proprioceptive and balance exercises are an important part of rehabilitating a torn hip flexor. Proprioception is the body’s ability to sense its position in space. Balance exercises help to improve coordination and stability. Some effective proprioceptive and balance exercises for the hip flexors include:

• Single-Leg Balance: Stand on your right leg and lift your left knee up towards your chest. Hold for 30 seconds and then lower your leg back down. Repeat on the other side.
• Double-Leg Balance: Stand with your feet shoulder-width apart and close your eyes. Hold for 30 seconds and then open your eyes.
• Wobble Board: Stand on a wobble board and try to maintain your balance. Start with your feet close together and gradually move them further apart as you get more stable.

Start with 2-3 sets of 10-12 repetitions of each exercise. Gradually increase the number of sets and repetitions as you get stronger.

Progression and Modification

Progression and Modification

As you progress in your rehabilitation, you can gradually increase the difficulty of your exercises. This will help to continue to challenge your muscles and improve your range of motion, strength, and stability. Some ways to progress your exercises include:

• Increasing the number of sets and repetitions: Start with 2-3 sets of 10-12 repetitions of each exercise. As you get stronger, you can increase the number of sets and repetitions.
• Increasing the resistance: You can increase the resistance of your exercises by using weights or resistance bands. Start with a light weight or resistance and gradually increase it as you get stronger.
• Changing the exercise: Once you have mastered a particular exercise, you can try a more challenging variation. For example, you can try doing a single-leg hip flexor bridge instead of a double-leg hip flexor bridge.

It is important to listen to your body and modify your exercises as needed. If you experience any pain, stop the exercise and consult with your doctor or physical therapist.

4. Preventing Hip Flexor Injuries

Preventing Hip Flexor Injuries

There are a number of things you can do to minimize your risk of developing a torn hip flexor in the future, including:

• Warm up before exercising: Warming up your muscles before exercising helps to prepare them for activity and reduce your risk of injury. Be sure to include stretches for your hip flexors in your warm-up routine.
• Strengthen your hip flexors: Strong hip flexors are less likely to be injured. Incorporate exercises that strengthen your hip flexors into your regular fitness routine.
• Stretch your hip flexors: Tight hip flexors can put strain on your hip flexor muscles and increase your risk of injury. Be sure to stretch your hip flexors regularly, especially after exercising.
• Use proper technique when exercising: Using proper technique when exercising helps to reduce your risk of injury. Be sure to pay attention to your form and avoid overexerting yourself.
• Listen to your body: If you experience any pain in your hip flexors, stop exercising and consult with a doctor or physical therapist.

Warm-Up and Cool-Down

Warm-Up and Cool-Down

A proper warm-up and cool-down routine is essential for preventing hip flexor injuries and improving overall performance. Here’s why:

Warm-Up A warm-up prepares your muscles for activity by increasing blood flow and raising your body temperature. This helps to reduce your risk of injury and improve your range of motion. Be sure to include dynamic stretches in your warm-up, which involve moving your muscles through their full range of motion.

Cool-Down A cool-down helps your body to recover from exercise by gradually reducing your heart rate and body temperature. This helps to prevent muscle soreness and stiffness. Be sure to include static stretches in your cool-down, which involve holding your muscles in a stretched position for 20-30 seconds.

By following a proper warm-up and cool-down routine, you can help to prevent hip flexor injuries and improve your overall performance.

Strengthening Hip Muscles

Strengthening Hip Muscles

Strong hip muscles are essential for preventing hip flexor injuries. Incorporate exercises that strengthen your hip flexors, quadriceps, and hamstrings into your regular fitness routine. Here are a few examples:

• Hip Flexor Bridge: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold for 5 seconds and then lower back down.
• Standing Quad Stretch: Stand with your feet shoulder-width apart. Bend your right knee and grab your right ankle with your right hand. Pull your heel towards your buttocks until you feel a stretch in your front thigh.
• Hamstring Curl: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off the ground and curl your heels towards your buttocks. Hold for 5 seconds and then lower back down.

Start with 2-3 sets of 10-12 repetitions of each exercise. Gradually increase the number of sets and repetitions as you get stronger.

Stretching and Flexibility

Stretching and Flexibility

Stretching is an important part of any fitness routine, and it’s especially important for preventing hip flexor injuries. Stretching helps to maintain flexibility and prevent muscle imbalances, which can lead to injury. Here are a few benefits of stretching:

• Improved range of motion: Stretching helps to improve your range of motion, which can make it easier to perform everyday activities and reduce your risk of injury.
• Reduced muscle soreness: Stretching can help to reduce muscle soreness after exercise.
• Improved circulation: Stretching can help to improve circulation, which can deliver more oxygen and nutrients to your muscles.
• Reduced risk of injury: Stretching can help to reduce your risk of injury by keeping your muscles flexible and balanced.

Be sure to incorporate stretching into your regular fitness routine. Hold each stretch for 20-30 seconds and repeat 2-3 times. You should feel a gentle stretch, but not pain.

Proper Technique and Body Mechanics

Proper Technique and Body Mechanics

Using proper technique and body mechanics is essential for preventing hip flexor injuries. This means paying attention to your form during exercises and daily activities. Here are a few tips:

• Keep your back straight: When lifting weights or performing other exercises, keep your back straight and avoid arching your lower back. This will help to protect your spine and reduce your risk of injury.
• Bend your knees: When lifting heavy objects, bend your knees and lift with your legs, not your back. This will help to reduce the strain on your hip flexors and lower back.
• Wear proper shoes: Wear shoes that provide good support and stability. Avoid wearing high heels or shoes with thin soles, as these can increase your risk of injury.
• Take breaks: If you’re doing a repetitive activity, take breaks throughout the day to stretch and rest your muscles. This will help to prevent muscle fatigue and reduce your risk of injury.

5. Outlook and Recovery Timeline

Outlook and Recovery Timeline

The recovery time for a torn hip flexor varies depending on the severity of the tear. Minor tears may only take a few weeks to heal, while more severe tears may take several months to heal. In some cases, surgery may be necessary to repair a torn hip flexor. This can also add to the recovery time.

During the recovery process, it is important to follow your doctor’s instructions and to gradually increase your activity level. You should also avoid activities that aggravate your hip pain. Here is a general overview of the recovery timeline for a torn hip flexor:

• Weeks 0-6: Rest, ice, compression, and elevation (RICE). Avoid activities that aggravate your hip pain.
• Weeks 6-12: Begin gentle stretching and strengthening exercises. Gradually increase your activity level.
• Months 3-6: Continue with strengthening exercises and gradually return to your normal activities. However, you may need to avoid certain activities that aggravate your hip pain.

It is important to be patient during the recovery process and to listen to your body. If you experience any pain, stop the activity and consult with your doctor.

Recovery Stages and Healing Time

Recovery Stages and Healing Time

The healing process for a torn hip flexor can be divided into three stages:

• Inflammation: This stage begins immediately after the injury and lasts for 2-3 days. During this stage, the body’s immune system sends white blood cells to the injured area to clean up the damaged tissue. This can cause pain, swelling, and inflammation.
• Repair: This stage begins 2-3 days after the injury and lasts for several weeks. During this stage, the body begins to repair the damaged tissue. This can cause some pain and stiffness, but the swelling and inflammation should gradually decrease.
• Remodeling: This stage begins several weeks after the injury and can last for up to a year. During this stage, the body continues to remodel the repaired tissue. This can cause some stiffness and discomfort, but the pain should gradually decrease over time.

The typical recovery time for a torn hip flexor is 6-12 weeks. However, this can vary depending on the severity of the tear. Minor tears may only take a few weeks to heal, while more severe tears may take several months to heal.

Factors Affecting Recovery

Factors Affecting Recovery

The recovery time for a torn hip flexor can be affected by a number of factors, including:

• Severity of the tear: Minor tears will typically heal faster than more severe tears.
• Age: Older adults may take longer to heal than younger adults.
• Overall health: People with underlying health conditions may take longer to heal.
• Nutrition: A healthy diet can help to promote healing.
• Activity level: Rest is important for healing, but too much rest can actually slow down the recovery process. It is important to gradually increase your activity level as you heal.
• Rehabilitation: Physical therapy can help to speed up the recovery process.

It is important to be patient during the recovery process and to listen to your body. If you experience any pain, stop the activity and consult with your doctor.

Returning to Activity

Returning to Activity

Once you have recovered from a torn hip flexor, it is important to gradually return to activity to avoid reinjury. Here are a few tips:

• Start slowly: Begin by doing activities that do not aggravate your hip pain. Gradually increase the intensity and duration of your activities over time.
• Listen to your body: If you experience any pain, stop the activity and rest. Pushing yourself too hard can lead to reinjury.
• Warm up before exercising: Warming up your muscles before exercising helps to prepare them for activity and reduce your risk of injury. Be sure to include stretches for your hip flexors in your warm-up routine.
• Cool down after exercising: Cooling down after exercising helps your body to recover from activity and reduce your risk of muscle soreness. Be sure to include stretches for your hip flexors in your cool-down routine.
• Strengthen your hip muscles: Strong hip muscles are less likely to be injured. Incorporate exercises that strengthen your hip flexors, quadriceps, and hamstrings into your regular fitness routine.
• Stretch your hip flexors: Tight hip flexors can put strain on your hip flexor muscles and increase your risk of injury. Be sure to stretch your hip flexors regularly, especially after exercising.

By following these tips, you can help to reduce your risk of reinjury and safely return to your favorite activities.

Quiz

1. Which of the following is NOT a symptom of a torn hip flexor?

(a) Pain (b) Tenderness (c) Difficulty walking (d) Numbness

2. True or False: A hip flexor strain is always more severe than a tear.

(a) True (b) False

3. Which of the following is NOT a conservative treatment option for a torn hip flexor?

(a) Rest (b) Ice (c) Surgery (d) Physical therapy

4. What is the name of the surgical procedure to repair a torn hip flexor muscle or tendon?

(a) Reconstruction (b) Transfer (c) Repair (d) All of the above

5. Which of the following is NOT a benefit of stretching for hip flexors?

(a) Improved range of motion (b) Reduced risk of injury (c) Increased muscle strength (d) Reduced muscle soreness

Answer Key

1. (d) Numbness 2. (b) False 3. (c) Surgery 4. (d) All of the above 5. (c) Increased muscle strength