School nurse Tamisha Nicole Jones shares her courageous journey of overcoming multiple brain...
Read MoreA hip flexor strain can make everyday movements, such as walking, running or climbing stairs, painful and stiff. With rest, stretching and therapy, most people regain flexibility and strength, allowing them to move comfortably and return to activity without lingering discomfort.
What Is a Hip Flexor Strain?
A hip flexor strain happens when one or more of the muscles at the front of the hip are overstretched or torn. These muscles, including the iliopsoas, rectus femoris and sartorius, help lift the knee and bend the hip. When they’re injured, pain, tightness and limited movement can make everyday activities, such as walking, running or standing, difficult.
A hip flexor injury can range from mild overstretching to a partial or complete muscle tear. It can be classified into three grades:
- Grade 1 (mild): Minor overstretching or small tears cause mild discomfort but little loss of strength
- Grade 2 (moderate): Partial tearing results in noticeable pain, swelling and weakness
- Grade 3 (severe): A complete muscle tear leads to significant pain, bruising and difficulty moving the leg
A strained hip flexor is often caused by sudden or repetitive motion that stresses the muscle beyond its limits. Common triggers include sprinting, kicking, jumping or abrupt changes in direction during sports. Tight hip flexors, poor warm-up routines or muscle imbalances can also increase the risk of injury.
What Are the Symptoms of a Hip Flexor Strain?
Hip flexor strain symptoms can appear suddenly during activity or develop gradually over time due to repeated overuse. Pain is usually felt in the front of the hip or upper thigh and may worsen with movement. Symptoms may include:
- A sharp or aching pain in the front of the hip or groin
- Tightness, stiffness or a pulling sensation when lifting the knee
- Swelling or bruising in the hip or upper thigh area
- Weakness when walking, running or climbing stairs
- Pain that increases when kicking, sprinting or bending forward
- Difficulty standing upright after prolonged sitting or activity
How Is a Hip Flexor Strain Diagnosed?
Your doctor will ask about your symptoms, physical activity, and how the injury happened. They’ll check for tenderness, swelling, and use a hip flexor strain test to identify pain or weakness. Strength and flexibility tests determine injury severity. Imaging like MRI or ultrasound may be used to confirm the diagnosis and rule out other conditions.
three
Hip Flexor Strain Treatment Options
Rest and Activity Modification
Avoiding activities that strain the hip flexors, such as running, sprinting or kicking, gives the muscles time to heal. Gentle stretching and light movement can help prevent stiffness during the recovery process.
Medications and Supportive Devices
Applying ice several times a day and using anti-inflammatory medications can reduce pain, swelling and inflammation in the affected area. Compression shorts or wraps may help stabilize the area, reduce swelling and enhance comfort during the early stages of recovery.
Stretching and Strengthening Exercises
Physical Therapy often includes targeted stretches and exercises that improve flexibility, balance and muscle endurance. These hip flexor strain exercises help restore function and prevent reinjury.
Manual Therapy
Therapists may use massage, myofascial release or soft-tissue mobilization to reduce tension and promote healing in the hip and surrounding muscles.
Injections
For persistent pain, corticosteroid or platelet-rich plasma (PRP) injections may be used to decrease inflammation and encourage tissue repair.
Our Approach to Hip Flexor Strain Treatment
At Inspira, our rehabilitation specialists understand how a hip flexor strain can impact your mobility, comfort and performance—whether you’re an athlete, a fitness enthusiast or simply staying active day to day. Our care begins with a thorough evaluation to determine the cause and severity of your injury. We then create a personalized treatment plan that focuses on reducing pain, improving flexibility and safely restoring strength and range of motion.
Our physical therapists use evidence-based techniques, including targeted stretching, strengthening exercises and manual therapy, to promote healing. When appropriate, advanced therapies like soft-tissue mobilization or dry needling may be incorporated to enhance recovery. Throughout your care, we emphasize education and prevention, helping you correct movement patterns, improve your posture and build the resilience needed to avoid reinjury.
