A hip flexor strain is an injury where the muscles connecting your thigh to your hip get stretched or torn due to your muscle being pulled beyond its limit.
Pain in the front of your hip
A pulling or tight feeling in your hip
Trouble walking normally
Weakness in your hip or lower stomach area
Bruising
Swelling
Muscle spasms
Sudden, sharp pain during activity like sprinting or kicking
A dull ache when resting
Tightness that makes it hard to move your leg freely
Not warming up before practice or games
Repeating the same motion too much, like running or kicking
Poor hip flexibility
A sudden fall or sharp movement to the area
Do you have pain lifting your knee toward your chest?
Is it hard to walk without a limp?
Do you feel tightness in the front of your hip when you stand up?
Educational only — not a medical diagnosis.
1Rest and stop the activity that caused the pain
2Ice the area for 10-15 minutes, wrapping the ice pack in a towel
3Wear a compression bandage or compression shorts
4Elevate your hip, using pillows to prop your leg up
You can’t move your leg at all
Swelling that keeps getting worse
Bleeding around the injured muscle
Intense pain that doesn’t improve
Wait until you are pain-free before returning to sports
Gradually increase activity to avoid re-injury
Warm up and stretch properly before activity
Work on improving your overall flexibility
For educational purposes only. Not a substitute for medical advice.