Hip Flexors: Pain, Stretching, and Strengthening

Imagine waking up to start your day, but as you swing your legs off the bed, a sharp pain shoots through the front of your hip. This is what life can be like with tight or strained hip flexors. Everyday activities like walking, climbing stairs, or even sitting for long periods can become uncomfortable or challenging.

However, many people don’t realize how important these muscles are until they experience hip flexor pain. In this blog, we’ll take you through what it feels like to deal with hip flexor pain, how to stretch and strengthen these crucial muscles, and the signs of a pulled hip flexor—all to help you regain your mobility and live your life without discomfort.

What Are the Hip Flexors?

Your hip flexors are a group of muscles that are located near the front of your hips that help you flex (bend) your hip. These muscles are essential in everyday activities like walking, running, and even sitting. When you lift your knee toward your chest or bend at the waist, your hip flexors are hard at work. The main muscles in this group include:

• Iliopsoas: This is a combination of two muscles, the iliacus and the psoas major. They connect your lower back to your hip.
• Rectus Femoris: This is part of your quadriceps and helps bend your hip and straighten your knee.
• Sartorius: This muscle runs from the outside of your hip down to the inside of your knee and assists in flexing and rotating the hip.

These muscles allow you to perform actions like lifting your leg, walking, climbing stairs, and squatting.

Where is Hip Flexor Pain Felt?

Hip flexor pain is usually felt at the front of your hip, where your thigh meets the pelvis. The discomfort you experience can range from a mild ache to sharp, stabbing pain, depending on the cause. Sometimes, people mistake hip flexor pain for groin pain because the muscles in this area are so close together. You might also feel tightness or weakness in your hips, especially after sitting for long periods.

Hip flexor pain can occur during activities that involve sudden movements, such as running or kicking, or from repetitive strain, like cycling or climbing stairs.

When to See an Orthopaedic Hip Specialist for Hip Flexor Pain

Dealing with persistent joint or muscle pain can be frustrating, and knowing when to seek professional help isn’t always easy. When it comes to orthopedic issues like hip, knee, or shoulder pain, catching the problem early can make all the difference in your recovery. If your pain isn’t improving with rest or at-home treatments, or if it’s getting worse, it may be time to see an orthopedic specialist. Understanding the signs that point to a more serious issue will help you get the expert care you need to prevent further damage and restore your mobility.

You should consider consulting an orthopedic surgeon for hip flexor pain if:

1. Pain persists for over a few weeks: If your hip flexor pain doesn't improve with rest, stretching, or over-the-counter treatments after 2-3 weeks, it's time to see a specialist.
2. Pain is severe or worsening: Intense pain that limits your ability to walk, stand, or perform daily activities needs professional attention.
3. Swelling or bruising: If you notice significant swelling, bruising, or visible deformity in the hip or thigh area, these may be signs of a serious injury, like a muscle tear, requiring surgical evaluation.
4. Hip flexor weakness: Difficulty lifting your leg, walking, or moving your hip suggests possible tendon or muscle damage that may require surgery.
5. Recurrent or chronic pain: If you’ve had repeated hip flexor injuries or long-term pain, an orthopedic surgeon can evaluate any underlying issues and recommend advanced treatments.
6. Pain after trauma: If your hip flexor pain follows a fall, car accident, or other trauma, there could be more extensive damage that needs surgical intervention.
7. Loss of range of motion: Difficulty bending or straightening your hip, or pain when doing so, could signal structural problems that may require surgical correction.

If any of these apply, it's important to get a proper diagnosis from an orthopedic surgeon to avoid further injury or chronic pain.

How to: Hip Flexor Stretch

Stretching your hip flexors can help relieve tightness and prevent injury. Here are a few simple stretches:

Lunge Stretch:

• Step one foot forward and move into a lunge position with the back knee on the floor.
• Press your hips forward gently until you feel a stretch in the front of your hip.
• Hold for 20-30 seconds, then switch sides.

Seated Butterfly Stretch:

• Sit on the floor with your feet together and knees bent out to the sides.
• Hold your feet and gently press your knees toward the floor.
• Hold for 20-30 seconds.

Pigeon Pose (from yoga):

• Start in a tabletop position (on your hands and knees).
• Bring one knee forward and place it behind your wrist, stretching the other leg straight back.
• Lower your body down, feeling a deep stretch in your hip.
• Hold for 20-30 seconds, then switch sides.

These stretches can be done regularly, especially after workouts or long periods of sitting, to keep your hip flexors flexible and healthy.

How to Strengthen Hip Flexors

Strengthening your hip flexors helps prevent injury and improves overall hip stability. Here are some exercises that target the hip flexors:

1. Straight Leg Raises:
   • Lie on your back with one leg bent and the other leg straight.
   • Lift the straight leg to the height of the bent knee, keeping your core engaged.
   • Lower the leg back down slowly. Repeat 10-15 times on each leg.
2. High Knees:
   • Stand tall with your feet shoulder-width apart.
   • Lift one knee toward your chest, then quickly switch legs as if you’re running in place.
   • Keep your core tight and move at a controlled pace.
3. Mountain Climbers:
   • Start in a plank position with your hands under your shoulders.
   • Drive one knee toward your chest, then quickly switch legs.
   • Continue alternating legs for 30 seconds to a minute.
4. Hip Flexor Marches:
   • Sit on the edge of a chair with both feet flat on the ground.
   • Slowly lift one knee toward your chest, keeping your back straight.
   • Lower the leg and repeat with the other knee. Do 10-15 repetitions on each side.

Strengthening these muscles regularly can reduce your risk of injury and improve mobility.

At OIBO, we have a team of specialists dedicated to helping you with your pain. Contact us to schedule an appointment; we can't wait to help you.

Contact Us

Your hip flexors play a crucial role in your daily movement, from walking and running to simply standing up. By understanding where your hip flexors are, why they might hurt, and how to stretch and strengthen them, you can keep these muscles in good shape.

If you experience ongoing hip flexor pain, especially if it's severe or doesn’t improve with rest and stretching, contact us to schedule with one of our hip specialists. With the right care, you can get back to moving pain-free.

Disclaimer: This blog is intended for information purposes only and is not medical advice or diagnosis. Please contact us with questions or to schedule with one of our orthopaedic specialists.