Region: lowerback-glutes
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.
What is a Hip Flexor Strain?
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.
Symptoms
- Pain in the front of the hip
- Pain when lifting the leg
- Muscle tightness
- Swelling
- Weakness
What does a Hip Flexor Strain feel like?
- 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
What are common causes for a Hip Flexor Strain?
- Sprinting or sudden acceleration
- Kicking motions
- Sudden direction changes
- Poor warm-up before activity
Self check
- 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.
What to do now
- Rest from activity
- Ice 10–15 minutes
- Avoid running, kicking, or sprinting
- Avoid stretching too aggressively early
- Stay lightly active as tolerated
- Seek evaluation if pain is severe
Red flags
- Severe or worsening pain
- Large swelling or bruising
- Inability to lift the leg
- Difficulty walking
- Pain that does not improve
Recovery tips
- Gradually return to activity
- Do light stretching as pain improves
- Strengthen hip muscles
- Warm up properly before activity
- Avoid overtraining
Educational only. Not a medical diagnosis.