Hip Flexor Pain

There are 17 muscles in the hips called hip flexors that connect the lower body to the upper body, providing stability, range of motion, and balance. Tight hip flexors can be quite painful, but are also quite manageable. If you feel discomfort in your hips, chances are that you are experiencing hip flexor pain. Please see our hip flexor pain exercises for more information.

Hip Flexor Pain Causes

There are many causes of tight hip flexors. Familiarizing yourself  with these causes and symptoms will help you to prevent hip flexor injury or to recognize hip flexor pain and seek out the proper hip flexor pain treatment. The following are some of the most common causes:

  • Overuse – Tight hip flexors are often the result of overuse of the hips, such as the movement during jumping, running, and even kicking. When the movement becomes excessive, the muscles in the hips become inflamed or sore. Even overdoing strengthening exercises like crunches or hanging leg raises can cause hip flexor pain.
  • Inconsistent Use - The hip flexors shorten when you're seated at a desk all day long. Combine the prolonged period of time sitting at a desk with sudden activity and limited or improper warm up and the result is often hip flexor pain.
  • Forceful Movements – The forceful movement of your hips required for some activities such as the quick, powerful movements made during basketball or soccer can cause hip flexor pain. This is especially prevalent in sports or other activities where an individual has to start and stop quickly. A blow to the hip can also cause the hip flexor pain. 


Hip Flexor Pain Symptoms

To apply proper hip flexor pain treatment, you will need to know the symptoms. The following are a few of the symptoms that will lead you towards proper hip flexor pain treatment:

  • Lower abdomen and upper leg stiffness can be a symptom of hip flexor pain.  This stiffness can result in difficulty walking, reduced range of motion, or decreased performance.
  • Swelling often occurs with hip flexor injury due to the inflammation from the tear.
  • Tenderness and/or pain surrounding the hip area, typically near the upper thigh and the pelvis can be caused by hip flexor strain.
  • Pain caused by overuse of the hip flexors will begin small and often progress with time. Pain caused by repetitive forceful movements is often the result of an instant tear that reveals itself with intense pain in the area. Anyone suffering from intense pain should seek medical attention.



Hip Flexor Pain Treatment

Often times, knowing how to prevent hip flexor strain is the best tool an individual has for treatment. It is important to maintain hip flexor flexibility as hip flexor strain can often “domino” into tight hamstrings and ultimately lower back pain.

If you are already suffering from hip flexor pain, the following hip flexor pain treatment options can get you started on the path to recovery.


Immediate Relief


    • Knot Bad Massage Cane - It has five massage knobs on the shaft and is the ideal tool for releasing myofascial trigger points for a deep tissue massage.
    • Type A+ Massage Roller- It is the perfect trigger point muscle massage tool to help relieve signs of IT band syndrome, plantar fasciitis, hamstring strains, shin splints, lower back tightness, and glute pain. It’s great to treat your tired and sore muscles.  
    • Nonagon Foam Roller- The textured 9-sided foam roller design with a solid EVA foam core connects with the fascia with precision and allows for a deeper, stable, and secure roll without lifting your entire body weight.


    Long-Term Healing


    • CoreStretch™ – Allows tissues to elongate, stretch, and relax. Originally developed for Physical Therapists to help patients achieve the safest lower abdomen stretch possible, the CoreStretch uses the body’s natural traction to provide a deep, effective stretch of the hips, hamstrings, glutes and quads.
    • StretchRite® – The key to StretchRite’s effectiveness is in the ergonomically designed handgrips that allow you to stretch comfortably, increase your range of motion in stages and visually monitor your progress.


    Preventing Hip Flexor Strain

    Understanding how to prevent hip flexor strain is an important part of your overall health. To prevent strain of the hip flexors, improve your technique while exercising, use the CoreStretch™ before and after workouts, and use the Pro Stretch Massage Rollers to help maintain muscle performance.