Hip Flexor Pain

Hip Flexor Location

Common Causes of Hip Flexor Pain

Hip flexor muscle pain can develop gradually from overuse or appear suddenly after an injury. Some of the most frequent causes include:

1. Hip Flexor Strain

Hip flexor strains are often referred to as a pulled hip flexor or hip flexor tear. They happen when the muscle fibres are overstretched or torn, often during explosive movements like sprinting, kicking, or jumping.

Hip flexor strains can range from mild micro tears to more severe hip flexor tears that cause significant pain and weakness. Find Out More >

2. Hip Flexor Tendonitis

3. Muscle Imbalance

Sitting for long periods keeps the hip flexors in a shortened position. Over time, this can make them tight and weak, increasing the risk of hip flexor pain and stiffness, which may reduce hip range of motion. Weak glutes and core muscles can also force the hip flexors to work harder, adding to the strain.

4. Sports Injuries

Kicking sports, hockey, martial arts, and dancing place high demands on the hip flexors. Sudden acceleration or changes in direction increase the risk of damaging the muscle.

5. Underlying Hip Problems

Sometimes, hip flexor pain is a symptom of a deeper problem such as:

• Hip Impingement (FAI): abnormal contact between the hip bones
• Labral Tears: damage to the cartilage ring around the hip joint.
• Arthritis: inflammation and wear and tear in the hip joint

Symptoms of Hip Flexor Pain

Hip flexor pain can feel slightly different depending on whether it is caused by tightness, overuse, or an acute injury. Common symptoms of a hip flexor muscle injury include:

• Front hip pain or tenderness in the groin
• Sharp pain when lifting the leg, climbing stairs, or running
• Hip stiffness or tightness, especially after sitting
• Weakness in the hip, making it harder to lift or swing the leg
• Clicking or snapping sensations (snapping hip syndrome)
• Swelling, bruising, or difficulty walking with more severe hip flexor tears

Diagnosing Hip Flexor Problems

A proper diagnosis helps distinguish between a simple muscle strain and other hip conditions so it is important to see your doctor if you have hip flexor pain. They will usually carry out a:

• History: Your doctor or physiotherapist will ask about when the pain started, your activity levels, and any recent injuries
  
  
• Physical Exam: They’ll check your hip range of motion, flexibility, and strength. Specific tests (like a resisted straight-leg raise) can highlight hip flexor weakness or pain
  
  
• Imaging: X-rays can be used rule out bony problems. MRI or ultrasound may detect a muscle, tendon or joint damage 

Differential Diagnosis

Not all pain at the front of the hip comes from the hip flexor muscles. It’s important to consider other possible causes to ensure proper treatment:

• Labral Tears: Damage to the cartilage ring around the hip joint can cause deep groin pain, clicking, or stiffness
  
• Femoroacetabular Impingement (FAI): Abnormal contact between the hip bones may limit hip flexion range and mimic hip flexor pain
• Hip Joint Arthritis: Degeneration of the joint can refer pain to the anterior hip
• Groin Injuries: Adductor strains can produce similar discomfort
• Neural Problems: Herniated lumbar discs or nerve compression can refer pain to the hip and thigh
• Hip Bursitis: Inflammation of the iliopsoas or trochanteric bursae can feel like hip flexor tendonitis
• Stress Fractures: Especially of the femoral neck in athletes or older adults.

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Treatment for Hip Flexor Pain

Hip flexor treatment will depend on the cause of the pain but the good news is that most cases of hip flexor pain improve with simple, non-surgical treatment.

Immediate Care (First 48–72 Hours)

If you have recently strained your hip flexor or developed sudden pain:

• Rest: Avoid running, kicking, or heavy lifting that makes the pain worse. Walking short distances is usually fine
• Ice: Apply a cold pack for 15–20 minutes every 2–3 hours to reduce swelling and pain
• Compression: A supportive wrap or compression shorts can help reduce swelling
• Elevation: Lying down with your leg raised can ease inflammation
• Medication: Over-the-counter NSAIDs like ibuprofen or naproxen may help in the short term

NB If you have significant bruising, can’t lift your leg, or the pain is severe, seek medical advice quickly.

Ongoing Treatment

Longer term treatment for hip flexor pain typically involves:

• Heat Therapy: After the initial phase, applying a heat pack helps relax tight muscles and improve blood flow
  
  
• Hip Strengthening Exercises: Rehab for hip flexor pain often includes core, glute, and hip strengthening e.g. bridges, clamshells, resisted hip flexion. Building balance between the hip flexors and extensors is key. Find Out More
  
  
• Gentle Mobility & Stretching: Once the sharp pain starts to ease, the goal is to restore movement without overloading the muscle. A combination of hip flexor stretches, quads stretches, hamstring stretches and glute stretches tends to be most effective
  
  
• Physical Therapy: A tailored program of manual therapy, rehab exercises and ultrasound treatment can help speed up recovery, restore mobility, and reduce the risk of recurrence
  
  
• Injections: Cortisone or PRP injections may be considered in stubborn cases of hip flexor pain
  
  
• Surgery: Rare and only considered for severe hip flexor tears or structural hip problems.

NB If you have a pulled hip muscle (strain), it is important not to start stretching too quickly else you may delay healing. Wait until resisted hip flexion is pain-free before starting to stretch. And stretch gently — a “pull” is fine, but avoid pain.

Hip Flexor Recovery Time

Hip flexor pain recovery depends on the severity of the problem, but a typical guide is:

• Mild Strain/Tightness: 1–2 weeks
• Moderate Strain: 4–6 weeks
• Severe Tear Or Hip Condition: Several months, often requiring structured rehab.

Preventing Hip Flexor Muscle Pain

Prevention is always better than cure. To keep your hip flexors healthy or to stop hip flexor pain from coming back, focus on long-term prevention strategies:

• Warm Up Before Exercise: Light cardio and dynamic stretches prepare the muscles
• Improve Flexibility: Regular hip flexor and hamstring stretches prevent tightness
• Strengthen Glutes & Core: Strong supporting muscles reduce hip flexor overload so glutes strengthening exercises are important
• Avoid Prolonged Sitting: Stand up, walk, and stretch regularly during the day.
• Progress Training Gradually: Sudden increases in intensity or mileage often trigger injuries.

Hip Flexor Pain FAQs

Hip Flexor Pain Summary

Hip flexor pain is a common cause of front hip pain that can affect athletes and non-athletes alike. It can be caused by a pulled hip flexor, hip flexor tendonitis, or tightness from prolonged sitting. More severe cases may involve a hip flexor tear or underlying problem in the joint such as hip impingement or labral tears.

Most people recover well with rest, stretching, strengthening, and physiotherapy, but persistent pain should always be checked by a healthcare professional. Rarely, hip flexor surgery may be needed. By improving flexibility, strength, and training habits, you can prevent hip flexor muscle pain and keep moving comfortably.

You may also be interested in the following articles:

• Front Hip Pain
• Inner Hip/Groin Pain
• Upper Thigh Pain
• Outer Hip Pain
• Glute Strengthening Exercises
• Hip Range Of Motion
• Hip Muscle Anatomy

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Last Updated: September 30th, 2025
Next Review Due: September 30th, 2027