The Truth About Hip Flexor Pain – Causes And Treatments

Hip Flexor Pain

Hip flexor pain is a common problem that many people experience. Unfortunately, most people don’t know the causes of this pain or how to treat it. In this blog post, we will discuss the causes and treatments for hip flexor pain. We will also provide some tips on how to prevent this type of pain from occurring. So if you are experiencing hip flexor pain, be sure to read this post!

What Is Hip Flexor?

Hip Flexor PainThe hip flexors are a group of muscles that are located around the upper and inner thighs. They work together to help lift and move your leg forward when you walk, run, or jump. The primary function of the hip flexors is to bring the thigh close to the abdomen while keeping the pelvis stable.

It is most common in sports players, dancers and people who are physically active as these muscles can become strained due to overuse.

What Causes Your Hip Flexor To Hurt?

Pain in the hip flexors is a common condition that can happen to anyone. It affects the muscles and tendons of the area, causing discomfort or even pain during certain activities. Common causes include :

Overuse: Doing activities that require repetitive movements over a long period of time can cause hip flexor strain. This includes running, jumping, and even sitting for prolonged periods of time.

Injury: An accident or fall can result in an acute case of hip flexor pain due to damage to the muscles or tendons.

Age-Related Conditions: As we age, the hip flexor muscles naturally become weaker and less flexible. This can cause tightness in the area and lead to pain when doing certain activities.

Poor Posture: Sitting with poor posture for prolonged periods of time can put excess strain on the hip flexor muscles.

Tight or Weak Muscles: If you have tight hip flexors or weak core muscles, it can lead to pain in the area when performing certain activities.

What Are The Symptoms Of Hip Flexor?

Hip flexor pain can manifest in various ways. Symptoms may include:

  • Pain in the front of your hip, which may be worse when you move your leg or when you stand up after sitting for a long period of time.
  • Tightness and stiffness in the hips and lower back, particularly first thing in the morning.
  • Pain that radiates into the buttocks, groin and upper leg.
  • Difficulty standing up straight or walking after sitting for a period of time.
  • Weakness in the hips, which can cause instability and make it difficult to do daily activities.

These symptoms can vary in severity and range from mild discomfort to severe pain. Make sure to consult your doctor if you experience any of these symptoms.

How To Treat Hip Flexor Pain?

Treating hip flexor pain starts with finding out what’s causing the problem. It could be due to an injury, overuse, or a strain from physical activity. A doctor can help assess the issue and determine which course of action is best.

Once you know what’s causing the pain, there are several ways to provide relief. Some of the treatment options include:

Rest and Ice

Taking a break from activities that cause pain and using ice to reduce inflammation can help provide immediate relief.

Physical Therapy

Hip Flexor Pain

Strengthening the hip flexors with stretching, range of motion exercises, and strengthening exercises can help improve flexibility, mobility and alleviate pain.


Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen can be used as needed to reduce pain and inflammation.


Corticosteroid injections into the joint may provide longer-lasting relief. However, they can weaken the muscles over time so this should be used cautiously.


In rare cases, surgery may be necessary to repair the damaged hip flexor. This is usually recommended only after all other options have been exhausted.

If your hip flexor pain is severe and lasts longer than a few days, it’s important to contact your doctor for advice on the best course of treatment.

By taking the right steps to understand what’s causing your hip flexor pain and seeking the appropriate treatment, you can take control of your condition and restore your full range of motion. With the right approach, you can find relief from hip flexor pain and get back to your normal activities in no time.

How Long Does A Hip Flexor Take To Heal?

Hip flexor pain can be incredibly debilitating and make everyday activities difficult. The amount of time it takes for hip pain to heal depends on several factors, including the severity of the strain and any underlying issues that may be causing it. In general, mild strains can take anywhere from three days to six weeks to heal, while more severe cases can take up to three months or longer. It’s important to rest the hip flexor and allow it to heal completely before returning to any activity that could aggravate it.

In addition to physical therapy, lifestyle changes can help reduce the risk of hip flexor pain. Incorporating stretching exercises into your daily routine, avoiding activities that involve quick movements, and wearing proper footwear can help prevent strain and improve hip health. Additionally, maintaining a healthy weight and avoiding activities or postures that could place excessive stress on the hip flexor can also reduce the risk of injury.

If you’re experiencing persistent hip flexor pain despite lifestyle changes, it’s important to seek medical advice from your doctor. Your doctor may recommend specific treatments or medications to help relieve pain and speed the healing process. In some cases, surgery may be necessary if you have a serious injury such as a torn ligament or hernia.

Stretches To Heal And Fix Hip Flexor Pain

Hip flexor pain is a common issue that affects millions of people around the world. It can be caused by an injury to your hip, weak muscles, or overuse. It can lead to pain in the front of your hip and groin area as well as decreased range of motion and difficulty with everyday movements.

Stretching is a great way to reduce pain and improve mobility for those with hip flexor pain. Here are some stretches you can do to help alleviate your hip flexor pain:

Standing Quad Stretch 

Standing Quad Stretch 

Stand with your feet shoulder-width apart, and pull one knee up towards your chest while keeping the other leg straight. Hold for fifteen seconds, switch legs and repeat for a total of three sets.

Standing Hip Flexor Stretch 

Standing Hip Flexor Stretch

Start with your feet shoulder-width apart, then pull one knee up to your chest while keeping the other leg straight. Put your hands above your head and lean back slightly as you keep stretching to feel the stretch in your hip flexors. Hold for fifteen seconds, switch legs and repeat for a total of three sets.

Lying Glute Stretch 

Lying Glute Stretch 

Lie on your back with your feet flat on the floor. Bend your knees and bring one leg up to rest across the other thigh as far as possible without causing pain. Keep your back straight and hold for fifteen seconds, switch legs and repeat for a total of three sets.

Seated Hip Flexor Stretch 

Seated Hip Flexor Stretch 

Sit on the ground with your feet together in front of you. Slowly slide one leg back as far as possible while keeping the other leg straight and pressing into your toes. Hold for fifteen seconds, switch legs and repeat for a total of three sets.

These stretches are great for reducing hip pain and improving flexibility, but it’s also important to address any underlying causes as well. If your hip flexor pain is caused by an injury or weak muscles, you may need to rest the injured area and strengthen the muscles with physical therapy or exercises. Additionally, if your hip pain is caused by overuse, you should focus on giving the area adequate rest and avoiding activities that could make the pain worse.

Overall, hip flexor pain can be a debilitating condition but with proper treatment, it doesn’t have to last forever. By stretching regularly and addressing underlying causes, you can get back to your daily activities in no time.


In conclusion, hip flexor pain is a common complaint among those who are physically active. It can be caused by overuse, muscle imbalances, and tight muscles. Understanding the causes of hip pain can help to prevent future injury and ensure that you’re able to continue being active for many years to come. Treatment options include rest and stretching exercises, as well as massage, physical therapy and anti-inflammatory medications.

Physical therapy is the key to successful treatment, as it focuses on restoring normal balance and function of the hip muscles. Although medications may provide some temporary relief, they can have side effects and should only be used in very serious cases. With proper management, most people with hip flexor pain can find relief and return to their active lifestyle.

Physical Therapy help patients recover from pain. If you’re experiencing Back painShoulder painKnee painNeck painElbow painHip pain, or Arthritis pain, a physical therapist at MantraCare can help: Book a physiotherapy session.

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