Hip & Thigh

Hip Flexor Strain

Also called: Iliopsoas strain

Overstretch or overload of the muscles lifting the thigh — sprinting, kicking, slipping into extension, or a sudden load on a hip tightened by chronic sitting. Ranges from a mild pull to a significant tear; graded by loss of strength and function.

Common signs

Sharp front-of-hip/groin pain at the moment of injury
Pain lifting the knee, climbing stairs, or long striding
Tenderness deep in the front of the hip
Bruising in larger strains

Seek help now if

A pop with immediate inability to lift the leg (significant tear)
In adolescents: sudden pain at a bony point with kicking/sprinting — growth-plate avulsion needs imaging
Numbness or vascular signs

If any of these is sudden or severe, call 911 or go to an emergency room. For the others, get examined before you start self-care.

What to do first

Relative rest, gentle pain-free range early — total rest stiffens it
Ice initially, then heat as acute pain settles
Begin gentle isometrics as soon as tolerable; early loading speeds tendon-muscle repair

The longer road

A graded program: isometric → shortened-range → full-range → speed/sport-specific — skipping stages is the classic re-injury path
Chronic tightness/recurrence usually reflects weak deep core and glutes making the hip flexors overwork
Address the sitting hours that shorten the front of the hip

Natural healing options we use

Manual therapy and instrument-assisted work as healing allows
Chiropractic care for lumbopelvic mechanics
Progressive loading program
Attended e-stim; protein and collagen support for repair

About imaging

Clinical for most; MRI/ultrasound for suspected high-grade tears; X-ray in adolescents to check the growth plate.

Daily self-care

Daily pain-free mobility work
Break up sitting religiously
Return to sprinting/kicking only through a graded progression

Book a visit Call 469-620-6245 All conditions

How we can help

Keep working on it at home

Once you have been examined and cleared to load it, these free home programs cover this part of the body.

Hips & pelvis Bulletproofing Thighs Bulletproofing The Body Audit: test your own range

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Please read: this page is education, not a diagnosis. A proper examination is how a condition gets confirmed and a plan gets built. See our medical disclaimer.