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Hip Flexor Strain – Signs, Recovery, and Prevention

A hip flexor strain is a common issue primarily affecting those leading an active lifestyle or engaging in strenuous physical activities. This condition results from overstretching or overloading one or more of the hip flexor muscles, leading to a strain, or tear, in the muscle. This can cause pain and hinder regular movements. In this post, we’ll highlight symptoms, causes, treatment options, and preventive measures for a hip flexor strain. 

Causes and Symptoms of Hip Flexor Strain

The causes of a hip flexor strain are multifaceted, largely stemming from strenuous physical activities that place undue stress on these muscles. Activities such as sprinting, playing soccer, or performing martial arts often involve abrupt movements or overuse, making individuals engaged in these pursuits more susceptible to a hip flexor strain. Moreover, limited mobility, weak muscles, inadequate warm-ups, and  previous injuries can predispose an individual to this condition.

The symptoms of hip flexor strain are primarily centered around pain and discomfort in the hip area. This can manifest as a sharp, sudden pain in the front of the hip or groin, particularly during activities that require hip flexion. Accompanying symptoms may include swelling, tenderness, difficulty in walking, hip weakness, and limited hip range of motion. These symptoms combined can severely affect an individual’s quality of life and ability to engage in their usual activities, emphasizing the need for prompt attention and treatment.

Who is Most at Risk? 

Certain individuals are at a heightened risk of developing hip flexor strain, predominantly those involved in regular strenuous physical activity. Active individuals frequently engage in movements that place significant strain on the hip flexors, increasing the likelihood of injury. Aging also plays a role, as muscle elasticity naturally decreases over time, increasing the likelihood of injury. However, sedentary individuals are not immune and may develop a hip flexor strain as well. Therefore, taking preventative measures is crucial across all demographics to mitigate the risk of this common yet debilitating condition.


Recovery from hip flexor strain largely depends on the severity of the injury, but the primary goal is to restore mobility and strength while minimizing pain. Activities will likely have to be modified in the early phases to avoid overloading the injured muscles. Gradually, as the pain subsides, physical therapy becomes a crucial part of the recovery process. This usually involves targeted exercises to improve flexibility, strength, and range of motion. Recovery timelines vary from weeks to months, but it is essential to avoid rushing back to regular activities as this can risk re-injury.

Can Hip Flexor Strain be Prevented?

Maintaining good hip mobility and strength can help reduce the risk of sustaining a hip flexor strain. Individuals who sit frequently throughout their day should implement a stretching routine to counter the static positioning they experience during their day. A regular exercise routine is beneficial to build hip strength and challenge hip mobility. It is crucial to warm up adequately before engaging in strenuous physical activity to prepare the muscles for the demands of exercise. Gradually increasing the intensity of physical activities rather than jumping into high-intensity routines can protect against overstraining the muscles.

You can reduce the chance of developing a hip flexor strain, but even with preventative measures, a hip flexor strain may occur. Fortunately, physical therapy can provide relief and help with a faster recovery. If you are experiencing a hip flexor strain, give us a call to schedule a consultation with one of our physical therapists today to become a stronger, healthier you!

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