Your hip flexors are a group of muscles located at the front of the hip and upper thigh that allow you to lift your leg, bend at the waist, and perform movements like running, climbing, or sitting. When these muscles are overstretched or torn, the injury is called a hip flexor strain.
Hip flexor strains are common among athletes and active individuals, but they can happen to anyone — even from everyday movements like getting out of a car or standing quickly. They can cause pain in the front of the upper leg, tightness near the hip crease, and difficulty walking or lifting the leg.
At Dr. Burke Orthopedics, we specialize in diagnosing and treating hip flexor strains, helping patients across Pearland, Houston, Friendswood, and Southeast Texas recover safely and return to an active, pain-free lifestyle.
The hip flexors include several key muscles that work together to move your leg toward your torso, including:
- Iliopsoas (psoas major and iliacus) – the primary hip flexor
- Rectus femoris – part of the quadriceps, assisting in hip flexion and knee extension
- Sartorius – the longest muscle in the body, aiding in flexion and rotation
When one or more of these muscles or their connecting tendons are overstretched or torn, a strain occurs. Depending on the severity, muscle fibers may suffer small microtears (mild) or more significant damage (moderate to severe).
Strains are classified as:
- Grade 1: Mild overstretching or small microtears; minimal strength loss.
- Grade 2: Partial tear with moderate pain and weakness.
- Grade 3: Severe or complete rupture, often requiring surgical repair.
Causes and Risk Factors
Hip flexor strains often result from sudden forceful movements or overuse that exceeds the muscles’ natural range of motion.
Common causes include:
- Sudden acceleration or deceleration: Sprinting, kicking, or jumping movements.
- Overuse or fatigue: Repetitive hip movements without proper rest.
- Poor posture: Sitting for extended periods causes hip flexor tightness, increasing injury risk when moving suddenly.
- Improper warm-up or stretching: Tight muscles are more prone to injury.
- Imbalance: Weak glutes or core muscles increase strain on the hip flexors.
- Trauma: A sudden fall or direct blow to the front of the hip.
Risk factors include:
- Participation in sports like soccer, running, cycling, or dance
- Sedentary lifestyle with frequent sitting
- Previous hip or thigh injuries
- Muscle weakness or poor flexibility
- Age-related muscle stiffness
A hip flexor strain can range from mild discomfort to sharp, debilitating pain that limits movement.
Common symptoms include:
- Sharp pain in the front of the hip or upper thigh
- Tightness or pulling sensation when lifting the leg
- Pain when walking, climbing stairs, or getting up from a seated position
- Swelling, tenderness, or bruising near the hip crease
- Pain that worsens with activity or sudden movement
Severe cases may cause a visible bulge or indentation if the muscle fibers have torn significantly.
At Dr. Burke Orthopedics, Dr. Robert L. Burke, a board-certified orthopedic surgeon, provides an expert evaluation to determine the location and severity of the strain.
Diagnostic process includes:
- Medical history: Review of recent activities, exercise routines, or incidents leading up to the injury.
- Physical examination: Assessing tenderness, swelling, flexibility, and range of motion.
- Muscle strength testing: Identifying weakness during hip flexion.
Imaging:
- Ultrasound: Detects soft-tissue inflammation or small tears.
- MRI: Evaluates the extent of damage and confirms the specific muscle involved.
- X-rays: Rules out bone fractures or hip joint involvement.
This detailed approach allows Dr. Burke to provide an accurate diagnosis and create a customized treatment plan.
The primary goal of treatment is to reduce inflammation, restore flexibility, and strengthen the hip flexors for safe return to movement.
Non-Surgical Treatments
- Rest and activity modification: Avoid running, jumping, or deep bending until pain subsides.
- Cold therapy: Ice the area for 15–20 minutes several times a day to reduce swelling.
- Anti-inflammatory medications: Relieve pain and control inflammation.
- Gradual stretching and strengthening: Gentle yoga, dynamic stretches, and progressive loading once pain decreases.
- Targeted exercises to stretch and strengthen the hip flexors, glutes, and core while improving posture and movement mechanics.
- Platelet-rich plasma injections stimulate natural healing in moderate or persistent strains.
Surgical Treatments
Surgery is rarely necessary but may be required for severe or complete tears.
Dr. Burke may recommend:
- Tendon Repair or Reattachment: Restores function when the tendon has detached.
- Arthroscopic Evaluation: Minimally invasive procedure to assess and treat associated damage.
Recovery and Rehabilitation
Recovery time depends on the severity of the strain and the individual’s response to treatment.
- Grade 1: 2–3 weeks
- Grade 2: 4–8 weeks
- Grade 3: 3–6 months (including surgical recovery)
Rehabilitation goals:
- Relieve pain and restore full flexibility
- Strengthen hip flexors, glutes, and core for better stability
- Improve posture and gait alignment
- Prevent future strains through education and proper conditioning
- Gradually return to normal movement and sport
At Dr. Burke Orthopedics, physical therapy plays a central role in recovery. Each rehabilitation plan is personalized to help patients heal fully and avoid future strain.
Long-Term Outlook and Prevention
With early intervention and consistent therapy, most patients recover completely from hip flexor strains. However, improper recovery or premature return to activity can lead to chronic tightness or recurring pain.
Prevention tips:
- Warm up and stretch before physical activity
- Strengthen supporting muscles — glutes, quads, and core
- Maintain flexibility with regular stretching and mobility exercises
- Avoid prolonged sitting; stand and stretch frequently throughout the day
- Allow adequate rest and recovery between workouts
Taking proactive steps to strengthen and stretch the hip flexors can prevent re-injury and improve long-term joint health.
You should seek orthopedic evaluation if:
- Pain persists for more than a few days despite rest
- You experience difficulty walking or lifting your leg
- You heard a “pop” during injury
- You suspect a severe tear or complete loss of strength
Prompt evaluation ensures proper healing and helps prevent chronic hip or upper leg issues.
Take the First Step Toward Recovery
If pain or tightness at the front of your upper leg is limiting your movement, early treatment can help you recover quickly and safely.
At Dr. Burke Orthopedics, we specialize in diagnosing and treating hip and thigh muscle injuries using advanced orthopedic care and personalized rehabilitation.
We proudly serve Pearland, Houston, Friendswood, and Southeast Texas, helping our patients restore strength, flexibility, and confidence.
Call (713) 436-3488 or Request an Appointment Online to schedule your consultation with Dr. Robert L. Burke, board-certified orthopedic surgeon specializing in sports injuries and muscle strains.
