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Hip flexors are a group of muscles that allow you to bend your hips and lift your legs, such as when walking, running, or sitting. The primary hip flexors are the iliopsoas (iliacus and psoas muscles), which are the strongest and most important hip flexors. Other hip flexors include the rectus femoris, pectineus, sartorius, and gracilis. Sitting for long periods can cause tight and weak hip flexors, which can lead to functional problems and increase the risk of injury. Hip flexor injuries are common in high-risk sport-specific groups and can be caused by sudden movements such as sprinting, kicking, and changing direction.
| Characteristics | Values |
|---|---|
| Definition | Muscles that allow you to bend your hips, such as when walking. |
| Group of Muscles | Iliacus, Psoas Major, Iliocapsularis, Rectus Femoris, Sartorius, Tensor Fascia Latae (TFL), Pectineus, Adductors, Gracilis, Anterior Aspects of the Gluteus Medius and the Gluteus Minimus |
| Hip Flexor Strain | Occurs when one or more of the hip flexor muscles become stretched or torn. |
| Causes of Hip Flexor Strain | Partial tears, overuse, sudden movements such as sprinting, kicking, and changing direction while running or moving. |
| Treatment of Hip Flexor Strain | Rest, ice, pain relief medicines, physical therapy, and exercises that don't strain the hip flexors, such as swimming. |
| Prevention of Hip Flexor Strain | Warm-up before working out, easing into new workouts, and doing exercises to strengthen hip flexors. |
| Hip Flexor Stretch | Couch stretch, glute bridges, lunges, straight leg raises, mountain climbers, and psoas march. |
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What You'll Learn
Hip flexor strain
The hip flexors are a group of muscles responsible for flexing the hip, or bringing the leg upward toward the body. The primary hip flexors are the psoas major and the iliacus, which, collectively, are often called the iliopsoas. The psoas is the only muscle that joins your spine to your leg, and it is one of the four quadriceps muscles but is the only one of the four that attaches to the hip. The iliopsoas works to stabilize the trunk during activities such as lifting, pushing, and pulling. The iliopsoas also draws the knees toward the chest.
The chief symptom of hip flexor strain is pain at the front of the hip. Other symptoms include:
- Mild pain and pulling in the front of the hip
- Pain, tenderness, and swelling over the front of the hip and thigh, often worse with moving the hip or with activity such as running or kicking
- Bruising in the front of the hip and thigh, typically shows up within 48 hours following the injury
If you have a hip flexor strain, it is important to rest the affected muscles. You can change your normal activities to avoid overstretching the muscle. For example, you could try swimming instead of riding a bicycle. Your provider may recommend exercises that don't strain the hip flexors, such as swimming. For a severe strain, you may be referred to a physical therapist.
To reduce the risk of hip flexor strain, you can apply moist heat and warm up your muscles with a gentle walk before stretching.
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Hip flexor stretches
Sitting for long periods can cause hip flexor muscles to tighten and shorten, leading to stiffness and discomfort. These muscles are responsible for flexing the hip or bringing the leg upward toward the body. The primary hip flexors are the psoas major and the iliacus, which, collectively, are often called the iliopsoas. The psoas originates from the lower vertebrae of your spine, and the iliacus originates from the inside bowl of your pelvis. They meet and insert at the top of the femur or upper leg bone. The iliopsoas works to stabilise the trunk during activities such as lifting, pushing, and pulling.
To keep your hip flexors supple, it is recommended to get up and move more throughout the day. You can also try some simple hip flexor stretches to your day to keep them supple and functional. Here are some stretches you can try:
- Kneel with your hands at your sides. Put your right leg in front of you with the knee bent at a 90-degree angle and foot flat on the floor. Place your hands on your right thigh for support. Lean forward, pressing your left hip forward while keeping your right foot on the floor. Feel the stretch in the front of your left thigh and hip. Hold for 30 seconds. Return to the starting position. Repeat one or more times to reach a total of 60 seconds in the "hold" position. Then repeat with your left leg forward.
- Lie down flat on your back on the floor, with your hands resting at your sides. Bend your right leg, placing your hands behind your knee and gently pulling your leg toward your chest. The closer your leg is to your chest, the greater the stretch. Hold the stretch for 10 to 30 seconds. While holding the stretch with your right leg, flex your left foot and gently press your left calf and thigh into the floor to stretch your left hip flexor. Repeat on the other side.
- From a standing position, bend your right knee and lift your upper leg up. Balance on your left foot while keeping your right knee and thigh at hip level for about 30 seconds. Lower your right leg slowly, then repeat with your left leg. Remember to keep your trunk tall during the entire movement.
- Lie on your back with your arms at your sides, knees bent, and feet on the floor, hip-distance apart. Try to position your feet so your fingers can touch your heels. While squeezing your glutes, press into your heels and lift your hips off the floor toward the ceiling. You should feel this in your glutes and hamstrings, not your lower back. Hold the position for a few seconds before returning to the starting position, then repeat several times.
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Hip flexor exercises
Spending a lot of time sitting down, whether at a desk, in a car, or on a couch, can cause your hip flexor muscles to shorten and tighten up. This can lead to hip or back pain, anterior pelvic tilt, and reduced performance. Hip flexor exercises can help strengthen and relieve tension in the muscles that support the hips.
Couch Stretch
The couch stretch is especially useful when combined with glute bridges. To perform the couch stretch, stand on your left foot and bend your right knee, lifting your upper leg up towards the sky. Keep your right knee and thigh at hip level and balance in this position for about 30 seconds. Slowly lower your right leg and repeat with the left leg. Remember to keep your trunk tall during the movement.
Glute Bridges
Lie on your back with your arms at your sides, knees bent, and feet on the floor, hip-distance apart. Position your feet so that your fingers can touch your heels. While squeezing your glutes, press into your heels and lift your hips off the floor towards the ceiling. Hold this position for a few seconds before returning to the starting position, then repeat several times.
Lunges
Lunges work the lead glute and quad muscles, including the rectus femoris, which is also a hip flexor. They also stretch the hip flexors on the rear leg. From a standing position, look straight ahead and take a generous step forward with your right foot.
Kneeling Hip Flexor Stretch
Kneel on the floor with your left foot flat in front of you and your right knee on the floor behind you. Keep your trunk tall and place your hands on your left knee for balance. Gently slide your right knee back until you feel a stretch in the front of your hip. Squeeze your right glute and tuck your hips slightly, creating a pelvic tilt. Hold this pose for 10-30 seconds.
Lying Down Hip Flexor Stretch
Lie down flat on your back with your legs extended on the floor. Slowly bend one knee towards your chest, keeping your back flat and pulling your knee as close to your chest as possible without discomfort.
Yoga Poses
Yoga poses can also help strengthen and relieve tension in the hip flexors. Poses such as glute bridges, planks, crunches, and clamshells can help keep your glutes, core, and piriformis strong, improving strength and mobility in the hips.
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Iliopsoas
The iliopsoas is a group of muscles that act as hip flexors. The primary hip flexors are the psoas major and the iliacus, which, collectively, are often called the iliopsoas. The psoas originates from the lower six vertebrae of the spine and the iliacus originates from the inside bowl of the pelvis. They meet and insert on the top of the femur, or upper leg bone. The psoas minor also contributes to the iliopsoas muscle, although it is only present in 60-65% of individuals.
The iliopsoas is the strongest of the hip flexors and is the prime mover of hip flexion. It is also important for standing, walking, and running. The iliopsoas muscle is a composite muscle formed from the psoas major muscle and the iliacus muscle. The two muscles are separate in the abdomen but usually merge in the thigh. They are usually given the common name iliopsoas. The iliopsoas muscle joins to the femur at the lesser trochanter.
The iliopsoas muscle is a common site of bleeding in patients who are undergoing blood anticoagulation. It can also develop a tendinopathy, which can lead to pain and reduced function. Iliopsoas bursitis involves the expansion of the bursa due to synovial fluid and/or hypertrophic synovium. It is often associated with internal coxa saltans or hip joint disease but can also be isolated.
Tight hip flexors are a common issue, especially for people who sit for long periods. This can lead to hip or back pain, anterior pelvic tilt, and reduced performance. To counter this, there are stretches and exercises that can help, such as the couch stretch and glute bridges.
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Hip flexor injuries
Hip flexors are a group of muscles that flex (or bend) the hip. They are responsible for bringing the leg upward toward the body. The primary hip flexors are the psoas major and the iliacus, which, collectively, are often called the iliopsoas. The psoas is the only muscle that joins the spine to the leg. The iliopsoas is the body's most important hip flexor.
Hip flexor strains occur when the hip flexor muscles are stretched or torn. A hip flexor strain occurs when the muscle and tendon attached to the pelvic bone are injured. It may be a partial or a full tear of any, or all, of the hip flexor muscles. A strain is graded from 1 to 3: Grade 1 is a mild strain with a slight pull and tiny tearing. There is no loss of strength, and the muscle and tendon are the correct length. Grade 2 is a moderate strain with tearing of fibres within the body of the tendon, where the bone and tendon meet, or where the muscle and tendon meet.
To treat a hip flexor injury, it is important to rest and stop any activity that causes pain. Icing the area and taking pain relief medicines can also help. Gentle stretching to extend the hip can aid in recovery. Swimming is an example of an exercise that does not strain the hip flexors. Stretching and strengthening the hip flexor muscles and other muscles that surround and support that area can help prevent future injury.
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Frequently asked questions
Hip flexors are a group of muscles that allow you to bend your hips and lift your legs. They are responsible for flexing the hip, or bringing the leg upward toward the body.
The primary hip flexors are the psoas major and the iliacus, which, collectively, are often called the iliopsoas. The psoas is the only muscle that joins your spine to your leg. The iliopsoas is the body's most important hip flexor.
Tight hip flexors are a common issue, and they can lead to hip or back pain, anterior pelvic tilt, and general lowered performance. Sitting for long periods can cause hip flexors to tighten and shorten over time, reducing their power output.
