Hip Flexor Strain: Rehab Exercises (2024)

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Introduction

Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.

You will be told when to start these exercises and which ones will work best for you.

How to do the exercises

Pelvic tilt with marching

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slide 1 of 6, Pelvic tilt with marching,

Lie on your back on the floor, with your knees bent and your feet flat on the floor. (Or you can lie on any flat surface, such as a bed.)
Tighten your belly muscles by pulling your belly button in toward your spine. Press your lower back to the floor. You should feel your hips and pelvis rock back. Try to keep the belly muscles tight while you do the exercise.
Slowly lift and lower one foot at a time, like you are marching.
Continue until you have done this 8 to 12 times with each foot.

Scissors

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slide 2 of 6, Scissors,

Lie on your back with your knees bent at a 90-degree angle and your feet off the floor.
Tighten your belly muscles and buttocks, and press your lower back to the floor. Keep breathing normally and don't hold your breath.
Slowly straighten one leg, and hold that position for about 6 seconds. Your leg should be about 12 inches off the floor. Bring that leg back to the starting position, and then straighten your other leg. Hold that position for about 6 seconds, and then switch legs again.
Repeat 8 to 12 times with each leg.

Hamstring stretch (lying down)

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Quad stretch (lying on side)

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slide 4 of 6, Quad stretch (lying on side),

Lie on your side with your affected leg on top. You can use your hand or a pillow to support your head.
Bend your top leg, and reach behind you to grab the front of that foot or ankle with your other hand.
Stretch your leg back by pulling your foot toward your buttock. You will feel the stretch in the front of your thigh.
Hold the stretch for at least 15 to 30 seconds.
Repeat 2 to 4 times.
It's a good idea to repeat these steps with your other leg.

Hip flexor stretch (kneeling)

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slide 5 of 6, Hip flexor stretch (kneeling),

Kneel on your affected leg and bend your other leg out in front of you, with that foot flat on the floor. If you feel discomfort in the front of your knee, place a towel under your knee.
Keeping your back straight, slowly push your hips forward. You should feel a stretch in the upper thigh of your back leg and hip.
Hold the stretch for at least 15 to 30 seconds.
Repeat 2 to 4 times.
It's a good idea to repeat these steps with your other leg.

Hip flexor stretch (edge of table)

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slide 6 of 6, Hip flexor stretch (edge of table),

Lie on your back on a table or flat bench, with your knees and lower legs hanging off the edge of the table.
Grab your good leg at the knee, and pull that knee back toward your chest. Relax your affected leg and let it hang down toward the floor until you feel a stretch in the upper thigh of your affected leg and hip.
Hold the stretch for at least 15 to 30 seconds.
Repeat 2 to 4 times.
It's a good idea to repeat these steps with your other leg.

FAQs

How long does it take to rehab a hip flexor? ›

It typically requires one to three weeks of rest and treatment to recover from mild conditions fully. On the other hand, more severe cases can take around four to six weeks or longer. In addition, injuries that did not receive immediate treatment may take months to recover fully and may also cause chronic pain.

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How long does it take to strengthen a weak hip flexor? ›

Developing greater strength and endurance of the hip stability muscles tends to occur between three and six weeks.

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Why is my hip flexor strain not getting better? ›

For hip flexor pain that does not improve in a few days to a week at the most, patients should seek help from a qualified medical professional. A correct diagnosis and treatment plan can give you the best chance of a positive outcome and good long-term quality of life.

What is the fastest way to heal a hip flexor strain? ›

Follow these steps for the first few days or weeks after your injury:

Rest. Stop any activity that causes pain.
Gentle stretching to extend your hip can help with recovery.
Ice the area for 20 minutes every 3 to 4 hours for 2 to 3 days. Do not apply ice directly to your skin. Wrap the ice in a clean cloth first.

Is it OK to walk with a strained hip flexor? ›

Some hip flexor pain can temporarily affect your daily activities. “A minimal strain might limit how long you can walk, while a moderate strain can limit walking, doing the stairs, and getting out of a chair,” says Maureen Lu, PT, DPT, a physical therapist at Hinge Health.

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Will my hip flexor ever heal? ›

Usually, a hip flexor injury will get better with time and rest. However, if you have symptoms that persist beyond one to two weeks, see a doctor to rule out other injuries and ensure you get the proper treatment.

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Why does hip flexor take so long to heal? ›

Since grade III strains involve a complete muscle tear, recovery will be slower. Players will need to adhere to a strict rehabilitation regimen, often including physical therapy, to restore the muscles' strength and flexibility. Rehabilitation can take 8-12 weeks, depending on the severity of the injury.

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What aggravates a hip flexor strain? ›

Football, hockey, running, and martial arts are more likely to create this type of injury. However, there are also aggravating factors that can lead to hip flexor strain include, such as: Weak muscles surrounding the hip flexors. Not warming up/ poorly conditioned muscles.

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What exercises to avoid with hip flexor strain? ›

Avoid exercises involving repetitive hip flexion, the motion involving bringing your hip or leg up toward your chest. If doing squats, keep them shallow and hold off on lunges entirely, until you receive a diagnosis from your doctor. Do not work through pain. When walking or running, pay attention to pain.

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How often should I do hip flexor strengthening exercises? ›

These exercises should be done three to five times per week. Start with one or two sets and gradually increase to three or four. A rest day is important as it not only allows the muscles to recover but helps build muscle by filling in microtears that occur during routine exercise.

Why is my hip flexor pain not going away? ›

Chronic Hip Flexor Pain

Tendinopathy can develop and will remain if not treated and managed appropriately. Unlike a muscle injury, tendinopathy will often not resolve with rest and a gradual increase in activity. It may need more active and specific rehabilitation.

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What are two facts about recovering from a hip flexor strain? ›

You should regain all your strength and ability to move after it heals. Make sure to warm up before exercising or playing sports, and give your body time to rest and recover after intense activity. Some people with severe hip flexor strains have long-term symptoms like weakness in their torn muscle, but this is rare.

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Should I keep walking with hip pain? ›

Things like going on a daily walk or going swimming will help to improve your general health and take the strain off your hip, by strengthening other muscles in the body. Sometimes people stop exercising once their pain clears up, but when they do it's common for them to start having problems again quite quickly.

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Why has my hip flexor been hurting for months? ›

Overuse. Hip flexor pain can appear with no obvious underlying conditions or injuries. In these cases, the underlying cause may be overuse. People who frequently play sports that involve running, kicking, or turning, such as soccer or football, may experience pain from overuse.

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Should you massage a strained hip flexor? ›

Increased Circulation: Massage enhances blood flow to the affected area, promoting the delivery of oxygen and nutrients to the hip flexor muscles. This increased circulation aids in the healing process, reduces inflammation, and accelerates recovery.

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How do you know if you pulled your hip flexor? ›

Mild pain and pulling in the front of the hip. Cramping and sharp pain. It may be hard to walk without limping. Difficulty getting out of a chair or coming up from a squat.