Hip Flexor Injuries 101

Hip Flexor Injuries 101

The hip flexors play an important role in everyday mobility and exercise. Involved in pulling the knee toward the hip, most movements either directly or indirectly use the hip flexors. That’s why even the slightest injury can cause great discomfort. Learn how you can recover from a hip flexor injury, and what precautions can be taken to avoid them.

What Is a Hip Flexor Injury?

Because the hip flexors are the muscles that bend at the hip and move the knee up toward the chest, they can become overstressed due to excessive repetition. When this occurs, the muscle fibers can become irritated, leading to strains and causing great discomfort when moving or exercising.

How to Recover from a Hip Flexor Injury

Recovering from a hip flexor injury can take time, but proper supervision and guidance from a musculoskeletal professional can minimize downtime and pain. Additionally, there are a few stretches you can do at home to recover from a hip flexor injury. The following stretch increases hip flexor dexterity, while helping alleviate pain in and around the hip and upper thigh.

Half Kneeling Hip Flexor Stretch with Pelvic Tuck

  • Begin in a half kneeling position.
    • Down on one knee.
  • Engage the glutes to tilt your pelvis backward, flattening your lower back and stretching the front of the hip.
  • If you need a greater glute stretch, lightly press your hips forward keeping your back flat and body upright.

You can find more stretches that assist in reducing hip flexor pain here.

How to Avoid a Hip Flexor Injury

Since the hip flexors are so easy to overuse and strain, it is important to stretch them before exercise or strenuous activity. Because of their connectedness to other muscle groups in the legs (like the quadriceps), it is important to stretch the muscle group as a whole, not individually. This ensures that the entire area is warmed up and ready for the strain of exercise or activity, not just one or two individual muscles.
The following stretches work the hip flexors as well as other upper leg muscles, like those that make up the quadriceps.

Figure Four Stretch

  • Begin in a seated position.
  • Take your right leg and cross it over your left so that your right ankle is resting on top of your bent left knee.
  • Use your right hand to lightly press down on your right knee as you bend forward from the hips.
    • Keep your back straight throughout this movement.
  • Hold this position for roughly 30 seconds and repeat on the other side.

Quadriceps Stretch  

  • Stand in front of a chair and hold it with one hand.
  • Grab the top of one ankle with one hand and pull your foot toward your buttock until you feel a gentle stretch in the front of the thigh.
  • Hold the stretch for a count of ten, then release.
  • Repeat three times with each leg.

Stop Hip Flexor Pain, Fast

While hip flexor strains are typically not serious, they can be quite painful and severely limit your activity and mobility. Airrosti rapidly resolves most hip flexor injuries in as few as 3 visits — without the need for injections, medications, or long periods of rest.
We take the time to understand the root cause of your injury and develop a personalized treatment plan. At the first sign of pain, contact your nearest Airrosti location. We’ll fix your pain fast, so you can get back to doing what you love.


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