Hip Flexor Muscle

Where is Your Hip Flexor Muscle?

Your hip flexors' main work is to march your knee toward your chest and assist with the motion of bending at the waist. Several muscles make up the hip flexors or hip flexor muscles.  The largest hip flexor muscle is the iliopsoas.  It attaches to the front of the lower back (lumbar) vertebrae and the inside surface of the pelvis and runs through the pelvis, and attaches to the top of the thigh bone (femur).  When it contracts, it flexes the hip joint into a marching position.  The hip flexor or hip flexor muscles help to bring the leg forward during walking and running.  

Labelled hip flexor muscles.  The flexors of the hip attach in the lumbar spine and pelvis.Hip Flexor Muscle

Other muscles assist with flexing the hip, but the iliopsoas is the primary and major hip flexor or hip flexor muscle. Because of the hip flexor muscles' position, they can become tight with repetitive sitting activity such as working at a computer.  

Image of the hip flexor muscles with labels showing Psoas Major, Psoas Minor, and IliacusHip Flexor muscles labeled

What is a Hip Flexor Muscle Strain?

The quick answer is hip flexor strain usually causes pain in the front of the hip near the groin.  There can be pain along the muscle, but the pain is usually near the thigh's attachment.  Pain is usually worse with stretching the muscle. When the thigh is extended behind the body, the hip flexor muscles are stretched.  This can cause pain if there is a strain in the hip flexors.  

To learn more, Read "Psoas Strain".

What Causes Hip Flexor Muscle Strain?

A hip flexor strain is frequently caused by overuse. Additional causes of hip flexor strains or tears are:

  • Weaknesses of the muscles surrounding the flexor of the hip
  • Sitting extended periods of time - muscles of the hip stay contracted for a long period of time
  • Acute contraction of the muscles

Athletes that participate in sports that involve running, jumping, and performing high knee kicks are at a higher risk for a hip flexor injury.  Sports where flexors of the hip are prone to injury include:

  • Football (kickers)
  • Soccer
  • Cyclists
  • Dancers

What are the Signs and Symptoms of a Hip Flexor Strain?

Symptoms associated with a hip flexor strain can range from mild to severe and can impact your mobility. These muscles and the tendons that connect them to your bones can easily be strained if you overuse them.   

Pain is usually worse with stretching the muscle.  When the thigh is extended behind the body, the hip flexor muscles are stretched.  This can cause pain if there is a strain in the hip flexors.  

If you don’t rest and seek treatment, your hip flexor strain symptoms could get worse. But many at-home activities and remedies can help reduce hip flexor strain symptoms.

Where is Hip Flexor Pain Felt?

A hip flexor strain usually causes pain in the front of the hip near the groin.  There can be pain along the muscle, but the pain is usually near the thigh's attachment.  Hip flexor or hip flexor muscle pain is typically felt deep in the front of the hip region.  It may be worse during or after activity if there is a strain.

How Long is Recovery Time for Hip Flexor Strain?

Mild strains may take a few weeks to heal, while severe strains, on the other hand, can take up to six weeks or more to recover fully. A Grade 1 hip flexor strain, common among runners, usually takes 7 to 14 days to heal.

JOI Hip Flexor Muscle Strain and Hip Flexor PainPain in the Hip Flexor 

Can You Run with a Strained Hip Flexor?

Some runners may not have to stop running completely but merely reduce their training load (distance, intensity, frequency) during the rehabilitation process. You should be able to bend and straighten your hip without pain. If pain is not controlled, you should not run and rest.

How Do you Treat a Strained Hip Flexor?

Most hip flexor injuries can be treated at home and don't require prescription medications or invasive procedures. Your doctor may suggest applying ice to the affected area in 10- to 15-minute increments. They will also recommend you avoid activities that will overuse your hip flexors.  Often, when returning to an activity this area can be protected with a hip flexor wrap. 

How Should I Sleep with Hip Flexor Pain?

If you have hip pain on one side, sleep on the other side. Draw your knees up and place a pillow between them to keep your hips aligned. This will reduce the stress in the flexors of the hip.  Try to avoid sleeping on your stomach. 

Should you Stretch a Hip Flexor Strain?

Since the hip flexors are easy to overuse and strain, it is important to stretch them before exercise or strenuous activity. Because of their relationship to other muscle groups in the legs (like the quadriceps), it is important to stretch the muscle group as a whole, not individually.

JOI Hip Flexor Muscle StretchHip Flexor Muscle Stretch

How to Stretch your Hip Flexors or Hip Flexor Muscles?

Strengthening the hip flexor is helpful to prevent strains with exercise and sport activity.  It is recommended that you see a physical therapist give you an injury-specific strengthening program.  Exercises to strengthen the hip flexor may include:


march exercise for hip flexor muscle strainMarching

-Straight leg raises

straight leg raises for hip flexor muscle strainStraight Leg Raise


lunges are good exercise for hip flexion muscles Lunges

Holding a lunge position with a chair

hip flexion muscles stretch holding a lunge position with a chairChair Assisted Lunge

By: Amelia Son

Hip Doctors in Jacksonville

If you need to see a hip doctor, the Jacksonville Orthopaedic Institute is the place for you. We offer the area’s top orthopedic hip surgeons and doctors in 5 convenient locations in Northeast Florida. JOI also offers 12 convenient physical therapy centers so that you can begin your recovery quickly.

To schedule an appointment with a JOI Orthopedic Hip Specialist, Call 904-JOI-2000, schedule online, or click the link below. To see a JOI Rehab Therapist in 1 of our 12 locations, call (904)858-7045.

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