Hip Flexor Pain

Hip flexor pain can come from tears in the hip flexor muscles. You’ll have discomfort where your thigh meets your hip joint, usually a sharp or dull ache in the front of your hip or groin area.

Walking without limping could become challenging, and you might notice weakness in your lower abdomen or hip that impacts movement.

To treat your hip flexor strain, you should rest, apply ice, use compression, elevate your leg (the RICE method), and undergo physiotherapy when the pain allows.

Hands-on techniques like massage and strengthening exercises can improve flexibility and reduce muscle tension in the hip area, while ultrasound can further reduce hip pain and inflammation. Expect an 8 to 12-week recovery timeline.

Symptoms of hip flexor pain

• Pain lifting your leg or knee towards your chest
• Increased pain after sitting for long periods
• Discomfort during sudden hip movements
• Tightness or stiffness in the hip area
• Pain that may radiate down the thigh
• Reduced range of motion in the hip joint
• A feeling of tightness or pulling in your hip with every step

Causes of hip flexor pain

Overuse

Repeatedly performing the same motion at work or during sports activities can lead to overuse and hip flexor strains.

Lack of proper warm-up

Failing to stretch or warm up before exercise leaves your hip flexors cold and unprepared for sudden exertion.

Poor flexibility

If you lack flexibility, your hip flexors will remain tight with limited elasticity, making them more susceptible to microscopic tears.

Sudden exertion

Working out much harder than usual, especially if you don’t exercise regularly, can strain your hip flexors beyond their tolerances.

Trauma

Accidents such as falls or car crashes can cause hip flexor strains, particularly if you suddenly tense your muscles to brace for impact.

Sports activities

Certain sports, including running, basketball, hockey, football, and martial arts, are more likely to cause hip flexor strains. Sudden changes in direction and a constant bent-forward stance increase the risk of flexor injuries.

Poor posture

Prolonged periods of sitting or standing with poor posture can lead to muscle imbalances and tightness in your hip flexors.

Hip flexor strains and other injuries

There are three other injuries with similar symptoms to hip flexor tears: pinched nerves, groin strains, and hip impingement.

Hip flexor issues present with pain at the front of the hip or in the groin area, whereas groin strains usually affect the inner thigh area. Pinched nerves typically radiate pain often with associated pins and needles or numbness, and impingements often have a catching sensation.

What to do if you have pain in your hip flexor

Stop your activity and sit down somewhere at waist height to take the strain off your hip.

You can then test your hip flexor sat down by lifting your knee towards your chest. Do you have pain at the front of your hip? If yes, you may have a hip flexor strain.

Feel free to walk with your hip flexor strain but reduce your gait and take smaller steps to avoid overstretching the hip flexor and causing even more discomfort.

Ice and heat (alternating) can reduce inflammation and pain alongside over-the-counter pain meds like ibuprofen. However, ibuprofen gel probably won’t penetrate deep enough to target your hip flexors, so taking tablets is a better option.

Physiotherapy treatment

Physiotherapy for hip flexor pain can get you to return to normal activities sooner.  

Your physiotherapist’s first test will be assessing your mobility by stretching the hip flexor muscles to assess strength and resilience.

Soft tissue massage of your hip and the affected area, alongside ultrasound therapy, can help with pain and stiffness in the early stages.

Static stretching and dynamic mobility exercises can improve the flexibility of your hip flexors before increasing active load.

Strengthening the hip flexors and surrounding muscles involves targeted exercises like leg raises, walking lunges, and sit-ups, which address any muscle imbalances.

Recovery timeline for hip flexor pain

Most hip flexor injuries heal fully within 3-6 weeks.

Week 0

You’ll have significant discomfort in your front hip region, but your pain should be manageable. If you can’t take a step forward due to the pain, you could have a more severe tear that will extend your recovery timeline.

Use ice, heat, and inflammation medication to manage your symptoms and improve your outcome for week 1.

Week 1

After one week, your hip flexor pain should have reduced significantly, but you will still have a poor range of motion compared to normal.

Week 2

Expect a reduction in hip flexor pain by around 70%. You’ll still have the odd twinge here and there, but your range of motion should be much better.

The two-week stage is perfect for carefully reintroducing workouts and sports to your life to build your muscular resilience and promote healing.

Week 3

90% of your hip flexor pain should be gone, although you might still get an ache in the front of your hip when sitting and standing for prolonged periods.

The risk of re-injury after three weeks is around 50% less than in week two, meaning you can return to your normal life with care.

Week 4

Your hip flexor injury should be nearly 100% healed or at least be getting there. You might have the odd ache, but your range of motion should be good.

If, after four weeks, you still have significant hip flexor pain, you might have aggravated your injury.

Summing up

While most hip flexor injuries heal quickly, your hip pain might indicate a more severe injury if it persists beyond two weeks or increases in intensity.

Your best course of action is to monitor your hip flexor pain for two weeks and see how it gets on. If it worsens or doesn’t change, seek treatment. A physiotherapist can help assess the extent of your injury and create a recovery journey.

We are always available to help. For more information, get in touch today.