Hip Flexor Pain Guide and How to Find Relief

What Are Hip Flexors?

The hip flexors are a group of muscles located at the front of your hip that work together to lift your thigh toward your torso. These muscles are crucial for movements like walking, running, climbing stairs, kicking, and even sitting upright.

The primary hip flexor muscles include:

• Iliopsoas: Made up of the psoas major and iliacus muscles, this is the main driver of hip flexion.
• Rectus Femoris: Part of the quadriceps, it crosses both the hip and knee joints, contributing to hip flexion.
• Sartorius: The longest muscle in the body, it helps with hip and knee movement.
• Tensor Fasciae Latae (TFL): Assists in stabilizing the hip and knee and aids in flexion.

When these muscles are tight, strained, or overworked, it can lead to noticeable pain and limited mobility.

Common Causes of Hip Flexor Pain

1. Muscle Strain or Tear

One of the most common causes of hip flexor pain is a strain or small tear in the muscle fibers. This often happens during activities that require sudden, forceful hip movements, like sprinting, jumping, or kicking.

Signs of a strain include:

• Sharp pain in the front of the hip
• Swelling or bruising
• Weakness or difficulty lifting the knee

2. Overuse Injuries

Repetitive motions, especially in sports like running, cycling, or soccer, can lead to overuse injuries. Constantly engaging the hip flexors without giving them time to recover can result in inflammation and pain.

3. Tight Hip Flexors from Prolonged Sitting

If you spend hours each day sitting — whether at a desk, in a car, or on the couch — your hip flexors can become shortened and tight over time. This tightness can lead to pain when you stand up, walk, or try to exercise.

4. Hip Flexor Tendinitis

Tendinitis occurs when the tendons that attach the hip flexor muscles to the hip bone become inflamed. This is typically due to overuse and can cause aching pain that worsens with activity.

5. Hip Labral Tears

Sometimes, hip flexor pain isn’t directly caused by the muscles themselves but by issues within the hip joint. A tear in the labrum (the cartilage that cushions the hip socket) can cause pain that feels similar to hip flexor strain, along with clicking or locking sensations.

6. Bursitis

The iliopsoas bursa is a small fluid-filled sac that helps reduce friction around the hip flexor tendon. If this bursa becomes inflamed (a condition called bursitis), it can cause deep, aching hip pain that worsens with movement.

7. Nerve Impingement

In some cases, hip flexor pain can result from nerve irritation or compression. The femoral nerve, which runs through the hip region, can become pinched, leading to pain, tingling, or numbness in the hip and thigh.

Symptoms of Hip Flexor Pain

While the sensation of hip flexor pain can vary based on its cause, common symptoms include:

• Pain or tightness at the front of the hip or groin
• Discomfort when lifting the knee or walking upstairs
• Pain during activities like running, jumping, or kicking
• Stiffness or difficulty standing up after sitting for long periods
• Weakness or reduced range of motion in the hip
• A clicking or popping sensation in the hip joint (if related to labral issues)

Managing and Treating Hip Flexor Pain

Rest and Activity Modification

For mild hip flexor pain caused by overuse or minor strain, rest is often the first step. Avoid activities that aggravate the pain, especially high-impact sports or exercises that involve repetitive hip flexion.

Ice and Heat Therapy

• Ice: Apply an ice pack to the affected area for 15-20 minutes, especially during the first 48 hours after pain begins. This helps reduce inflammation.
• Heat: After the initial inflammation subsides, using a heating pad can help relax tight muscles and improve blood flow.

Stretching and Strengthening Exercises

Keeping the hip flexors flexible and strong is key to both recovery and prevention. Always speak with your healthcare provider before beginning any new exercise program to ensure it is safe for you.

Effective stretches for hip flexor pain:

• Kneeling Hip Flexor Stretch: Kneel on one knee with the other foot in front. Gently push your hips forward until you feel a stretch in the front of the hip.
• Pigeon Pose: A yoga pose that stretches both the hip flexors and glutes.
• Standing Quad Stretch: Pull one foot toward your glutes while keeping your knees together to stretch the front of the thigh and hip flexors.

Strengthening exercises:

• Glute Bridges: Strengthen the glutes and hamstrings, which can help reduce reliance on the hip flexors.
• Leg Raises: Lying flat on your back, slowly lift one leg while keeping it straight to engage the hip flexors.
• Planks: Strengthen the core muscles, which support proper hip alignment.

Physical Therapy

If hip flexor pain persists beyond a few weeks or interferes with daily activities, physical therapy can be extremely effective. A physical therapist can design a customized plan that focuses on mobility, strength, and correcting any muscle imbalances that may be contributing to the issue.

Anti-inflammatory Medications

Over-the-counter options like ibuprofen or naproxen can help reduce pain and inflammation. However, they should be used as a short-term solution and not relied on for long-term management.

Injections

In cases of severe inflammation, cortisone injections may be considered to reduce pain and swelling. This is often used for conditions like bursitis or tendinitis that haven’t responded to conservative treatments.

Surgery (Rare but Possible)

Surgical intervention for hip flexor pain is rare but may be necessary for complex issues like labral tears or severe tendon injuries that don’t improve with non-invasive treatments.

When to See a Specialist

While many cases of hip flexor pain can be treated at home, there are times when professional help is necessary. Schedule an appointment if you experience:

• Persistent pain lasting more than 2-3 weeks
• Difficulty walking or standing without pain
• Sudden, severe pain following an injury
• Hip instability or a feeling of “giving out”
• Numbness or tingling in the hip or thigh

At Motion Orthopaedics, Dr. Scott Zehnder or Dr. David King can help pinpoint the exact cause of your hip flexor pain and develop a personalized treatment plan to get you back to moving comfortably.

Preventing Hip Flexor Pain in the Future

Once you’re on the road to recovery, take these steps to prevent hip flexor pain from returning:

• Incorporate regular stretching into your routine, especially if you sit for long periods.
• Strengthen supporting muscles like the glutes, hamstrings, and core to reduce strain on the hip flexors.
• Warm up before exercising and cool down afterward to promote flexibility and reduce tightness.
• Avoid overtraining. Gradually increase intensity and mileage if you’re a runner or cyclist.

Find Lasting Relief for Hip Flexor Pain at Motion Orthopaedics

Hip flexor pain can be a stubborn issue, but with the right treatment and support, it’s possible to find lasting relief. Whether you’re dealing with a minor strain or a more complex hip issue, the team at Motion Orthopaedics is here to help.

Don’t let hip pain hold you back. Click here to request an appointment today and take the first step toward getting back to the activities you love pain-free.