Hip Flexor Pain Treatment: Expert Advice and Tips

Hip Flexor Pain Treatment: Expert Advice and Tips

Muscle aching is such an irritation that can hardly be treated without the right method. Hip flexor pain is among the annoying ailments that affects apparently of your posture and body function.

Since this physical suffering has no effective medication treatment, the best method has been proven to have a positive impact is working out.

But knowing the right exercise to attack this muscle layer is a daunting task.

We have the experts here to give the most insightful pieces of advice of how to treat hip flexor pain, the way that really works.

To save your time digging around, don’t walk away and read through to find the best relieve for your sore hips.

Hip flexors and what causes the pain

This muscle layer connects your spine to the pelvis, is also known as the only muscle sinews that joint the two part of the body together. Hip flexors include the iliacus and iliopsoas or psoas.

These hip flexors impact on most movements of your body. The pain is caused by the inflammable sciatic nerves. That is why wrong motions on different parts of muscles can cause this core the ache.

Whether you are a person of action or a couch surfer, tight hips are likely to occur to everyone.

In particular, athletics who perform multiple movements using the core, people who frequently sit like cyclists or office staffs, hikers who put pressure on the hips while walking and many more candidates can catch this core pain.

Generally, if you happen to twist your hips more than usual, the chance is you can catch hip flexor pain.

Symptoms of the tight hip flexors

How to diagnose if you are having hip pain. If you spot out these signs, it is likely the strain is there.

  • The sudden ache in the hip or pelvis after a trauma
  • Cramp feeling in the thigh
  • Soft and sore upper leg
  • Disable kicking, sprinting or jumping
  • Moving with discomfort
  • Swollen hips or thigh
  • Stiff back when resting

How the pain affects daily life

Tight hips cause your movements to be in discomfort and irritates your daily routine. Anytime you need to perform an action of twisting back or folding for house chores, you always feel the ache.

Aside from that, the pain bothers your sleep quality. You will suffer light sleep and wake up in soreness thus will wear you down the whole day.

How to treat hip flexors pain

Some people choose to cope with this issue by using different types of methods. We would like to go in detail of the exercise solution while walking you around the other less effective remedies which are therapy and stretching.

Gentle stretching

It has been said that stretching only helps in reducing the suffering of the tightness in your muscles.

These beginner poses help stretch your hips and legs. To do the exercises, you need to wear comfortable elastic material clothes and a quiet place to perform.

You will need a yoga mat for a stable and cushion surface for the practice.

Though it’s not a permanent cure to the pain, it can comfort you at some stage. Try these simple movement to elongate your tight hips.

Standing Lunge

Start with a comfortable stance and relax all your muscles.

Step forward and make sure you drive your step as far as possible. Your front knee should not past your toes. And stand there on one leg while dropping the hips into your lunge. Kneel without touching the ground forming a correct position.

Try to sink as low as possible; don’t lean too much forward to the front leg.

Note that both of your feet must be flat. No heel up in the back foot. If your front knee goes over the toes, you might get injuries.

Bring it back and switch side to the other leg. Remember not to release the stretch too fast until you feel the spread reaches your max suffer.

This posture should help to lengthen the hip flexors plus tilt your pelvis to extend the stretch. It will attack the hammy and hip core in the right place.

You can get this stretch a bit more challenging by adding weight to it. Hold a big bottle of water or it’s better if you have a dumb-bell around one kilogram.

Kneeling Lunge

It has the same principle as the standing lunge, but it is able to give more intensive stretch.

Keep the kneeling position with one leg out in front of your body. But this time, one of your knees is on the ground, and the entire leg lies flat on the surface. The other knee bends at a 90-degree angle.

From this position, perform a posterior pelvic tilt. This will help ensure the pelvis and trunk remain stable and concentrate the movement at the right hip during the stretch.

Gradually increase the distance from the flat leg by walking one bit further while keeping the bent knee and the trunk the same degree. Maintain the straight back and shoulders to lengthen the flexors.

This posture should create a deeper stretch on the front of the hip and thigh. As the hips and trunk slide forward, be sure you keep the upper body in a tall and upright position.

Keep in mind that you don’t allow the upper body to lean forward or the lower back to arch backward. Either of these two positions will be less effective in stretching the hip flexors and may cause excessive strain to the back.

Pigeon Pose

The pigeon pose is a great way to open your hip flexors and psoas as well.

Bring one leg forward, so your other leg’s ankle comes to the opposite side hand. Slide the brought leg back. Be sure that your hips now are square to the front of the room.

If you can rely on your flexibility, your knee is directly in line with your ankle; and the foot stays flexed, so you don’t overstretch one side of the muscle to your knee more than the other.

Now, you lengthen up and keep pushing back with that back leg. If your hips are not quite open, you might find that you need to bring your heels closer into your body or many even you need to sit on that heel.

Whatever way works for you is the best you want to honor your body. Because it is much better to get the benefit of the pose than to draw the hip back. Roll it forward, inhale and lengthen up.

As you breathe in, lift a bit. When you exhale, press the leg back so that you can feel the opening up through the psoas.


Hip Flexor Pain Treatment

When you have to deal with the situation where you really need to ease your pain down to move to a clinic in the worse scenario, you can apply the therapies.

The method involves reducing inflammation in the muscles by numbing the nerves endings temporarily. Compression bandage can wrap the painful area and comfort the swelling. It also benefits in urging the cold therapy to affect.

Whereas therapeutic heat also has the same function to relief the tight hip. But don’t rely too much on its outcome since it’s not a good idea to apply heat on injuries.

You can combine with the cold therapy to increase circulatory process and avoid more soreness to come.

Don’t sit if you can

Hip flexor pain has contact with the seated position. Sitting for a long time clogs your bloodstream and causes the muscles to tightened. While having the pain in your hips, you should find a way to ignore sitting as much as possible.

If your job doesn’t allow you to stand most of the time, you can look for a standing desk. Or you take a break walking periodically to stretch the muscles.

Rest your muscles when need. You push yourself too hard over the line. Even when you don’t feel stingy in your core, you must take some time to let it loosened.


Since working out the best solution suggested for tight hips, you should keep a consistent routine to make it effective. Try the activity first thing in the morning because tight hips can occur during your rest time, and don’t forget to warm your body up.

According to physicians, attacking the hip flexors by exercising will leave you the result in just a week or two. But to keep the outcome long-lasting, you should maintain your progress more than that.

A tip says you should go slow but controlled. When performing the low rate of movement, you need to increase the squeeze to really affect the core and glute.

This helps form endurance in your muscles and employ more fibers to support the stabilization. At the right time, you should feel more comfortable to accelerate the motions with no hassle as well as activate your glutes and cores.

Glute bridge

As a treatment to tight hip flexors, this exercise is a non-weigh version. It should be responsible for stimulating your glute.

Lie flat on your back, spread out the arm to the side for stability and bring your heels close to your butt. Remember to keep your core tight, then lift up the hips.

Notice that your back now is a line, not arch. It comes from the ground to the point where you feel the spine is aligned straight.

As you push up, you are going to flex your gluteus. Press your button towards the air and squeeze the core. Then, go back to the ground.

Dead Bug

For this exercise, keep the back lying flat. Bring your arms straight above your head, perpendicular to the surface, along with your knees and hips, both at 90-degree angles.

Start by lowering the left arm and extending the right leg. Both stopping before touching the ground. And then return to your starting position.

Throughout the movements, maintain the position of the opposite arm and leg. Keep your core tight during the motion. When returning to the starting position, relax for a moment before repeating.

Forearm Plank

Begin your push-up position, make sure your shoulders are directly onto your elbows. Your hips should be in line with your body through the crown of your head out to your heels so that your entire body can work against gravity.

Focus your sight at your thumbs, not forwards. Maintain this position for 15 to 30 seconds, or more if you can while breathing deeply. Release the core slowly and repeat.

The exercises you should stay away.

Aside from what to do, there are what not to do.

There are exercises you think are healthy, but actually not in your situation.

When most people are not capable of stabilizing their cores while practicing with the back flat. So, you really want not to arch your back as you’re trying to hold the position to keep the muscles stretched.

Or you should push too far expecting it to be more effective. Overuse your hip flexors could make it lose its elasticity over time.

Instead, focus on attacking the core with the right dosage of the stretch. Listen to your body; it will alert when it gets hurt.

Product recommend: Unlock Your Hip Flexors

Our final verdict

Irritated hips don’t need serious medication to work on it. Nevertheless, relying on drugs isn’t a way we want to lead you to.

Since you can make your way to release your tight hips in the most natural way, give it your best.

Exercising your tight hips doesn’t mean you are abandoning the other core muscles. Moreover, it works your whole body out to become healthier while still support fixing the problem.

Hard work pays off. We look forward to hearing your recovering outcome.


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