A hip flexor strain happens when muscles at the front of your hip are stretched or torn during sports or sudden movement. This can make it painful to lift your leg or move your hip.
Pain in the front of the hip
Pain when lifting the leg
Muscle tightness
Swelling
Weakness
Sharp or pulling pain in the front of the hip
Pain when lifting your knee
Tight or sore feeling
Pain when running, kicking, or climbing stairs
Sprinting or sudden acceleration
Kicking motions
Sudden direction changes
Poor warm-up before activity
Does the pain feel like it’s in the front of your hip?
Does it hurt when you lift your knee?
Does it hurt when running or kicking?
Did it start during a sprint or sudden movement?
Does the pain stay in the front of your hip?
Educational only — not a medical diagnosis.
1Rest from activity
2Ice 10–15 minutes
3Avoid running, kicking, or sprinting
4Avoid stretching too aggressively early
5Stay lightly active as tolerated
6Seek evaluation if pain is severe
Severe or worsening pain
Large swelling or bruising
Inability to lift the leg
Difficulty walking
Pain that does not improve
Gradually return to activity
Do light stretching as pain improves
Strengthen hip muscles
Warm up properly before activity
Avoid overtraining
For educational purposes only. Not a substitute for medical advice.