Disclaimer: This article is for general educational purposes only and does not constitute medical advice. Always consult a qualified health professional for advice specific to your condition. © 2026 Better Physiotherapy Bundoora.
Hip flexor strains are common in kicking sports, sprinting, and running — and they are frequently mismanaged with excessive rest and stretching. Physiotherapy provides targeted rehabilitation that restores full strength and significantly reduces re-injury risk.
Anatomy: What Is the Hip Flexor?
The hip flexors are the muscles responsible for lifting the thigh toward the chest. The two most commonly strained are:
- Iliopsoas — the primary hip flexor, consisting of iliacus and psoas major. Strains at the musculotendinous junction cause deep groin and anterior hip pain.
- Rectus femoris — the central quadriceps muscle that also flexes the hip. Strains typically occur at the proximal attachment just below the hip bone (AIIS), particularly during kicking.
Symptoms
- Sharp pain in the front of the hip or groin at the time of injury
- Aching anterior hip pain that worsens with lifting the knee, walking upstairs, or kicking
- Bruising visible in the groin or thigh (Grade 2–3 tears)
- Stiffness and pain when rising from a chair after prolonged sitting
Physiotherapy Treatment
Hip flexor rehabilitation follows a structured progression:
- Acute phase: Rest from aggravating activity, ice, compression. Avoid aggressive stretching. Begin pain-free hip flexion range exercises.
- Early rehabilitation: Isometric hip flexion strengthening, hip extension and gluteal activation, core stability exercises.
- Progressive loading: Resistance band hip flexion, step-ups, split squats — building eccentric strength through the full range.
- Return to sport: Running reintroduction program, kicking mechanics assessment, plyometric loading, and sport-specific criteria testing.
Hip Flexor Strain at Better Physiotherapy Bundoora
Our physiotherapists in Bundoora assess hip flexor injuries thoroughly — including differentiating from hip joint pathology — and design rehabilitation programs that keep athletes as active as possible during recovery. Call (03) 9467 6900 or book online.
Frequently Asked Questions
Which muscles make up the hip flexors?
The primary hip flexor is iliopsoas — a combination of iliacus (lining the ilium) and psoas major (attaching to the lumbar spine). Rectus femoris (one of the quadriceps muscles) is also a significant hip flexor and is commonly strained at its proximal attachment at the anterior inferior iliac spine (AIIS). Sartorius and tensor fasciae latae are minor hip flexors.
What causes hip flexor strains?
Hip flexor strains occur most commonly during: high-speed kicking (football, soccer), sprinting from a standing start, jumping, sudden hip flexion against resistance, and overuse in runners with high training loads. Sitting for long periods creates iliopsoas tightness that increases strain risk during subsequent explosive activity.
Can I still train with a hip flexor strain?
Depends on severity. Swimming (with fins for leg support) and upper body gym work are typically low-risk. Cycling is often tolerable for mild strains. Running and kicking should be avoided until pain-free at walking, then reintroduced progressively under physiotherapy guidance.
Is hip flexor pain always a muscle strain?
Not always. Anterior hip pain can arise from the hip joint itself (FAI, labral tear), femoral nerve irritation, lumbar spine referral, or a proximal rectus femoris avulsion (bone attachment injury in adolescents during growth). A physiotherapist will assess all of these possibilities during your initial appointment.
Ashley Haleel
Physiotherapist & Owner — Better Physiotherapy Bundoora