Featured Articles:

Anatomy

The Hip Flexor is an amazing group of muscles and tendons.  Learn about the anatomy and function of your Hip Flexors

Hip Flexor Injury?

Identify the injury type and what this means for you, click the following for the full article about your injury.

Hip Flexor Pain

It’s important to identify why you are feeling pain. Use this resource if you want to learn more about why you are experiencing pain.

Injury Treatment

Don’t suffer through a Hip Flexor Strain, learn an easy  treatment strategy to help you heal faster.


Background Hip Flexor Information

The Hip Flexor is not a single muscle in your body, but rather a combination of several muscles and tendons that are located in the hip region. All the muscles that are considered part of the Hip Flexor aid in hip flexion in one way or another. Hip flexion is the movement where your hip becomes contracted, most noticeably when you lift up your leg.

When you think about it you may not think that the Hip Flexor is that important, but in reality it is considered one of the most important muscle groups in the human body. You activate your Hip Flexors every time you take a step, climb a stair, or bend over, which happens thousands of times every day.

The main muscle is the psoas, which is the primary muscle that is attached to your pelvic bone in the hip region.  First and foremost when you lift your leg in any way your psoas drives the movement and then the other surrounding muscles assist where necessary.

Common Hip Flexor Problems and Questions

Since the Hip Flexor is a central point in the body during movement and contains so many different muscles, it is often the source of injury and it can be hard to diagnose the problem. The article about Hip Flexor Injury should be able to help you if that is what you are looking to find.

Q: Is there anything I can do to speed up my injury recovery?
A: One of the things that we are taught to believe is that once you’re injured you will be out for a prescribed amount of time.  In reality your recovery time will depend on many things, mainly sleep, nutrition, and other less important factors.  One of the main nutrition factors is getting enough protein.  I don’t care if you need to get it from protein powder or protein bars, but you need to be aiming for at least 1 gram/pound of body weight to maximize the speed at which your body can rebuild.  Almost all body structures are repaired using amino acids, which are the result of breaking down protein.  Secondly, to a lesser extent you can improve your strength training results once in the rehab phase of recovery by using a good creatine supplement.  Creatine is a natural substance found in food and made by the body that is used by muscles for energy in high intensity situations.  It will allow you to spend more time in the gym and lift with higher quality technique for longer, which can make a difference.

Q: I have injured my Hip Flexor, will a general recovery plan help heal my injury?
A: Yes and no, while it will help you heal, it will only help a little bit, sometimes it will be insignificant. You need to diagnose your Hip Flexor Pain and treat the injury correctly. There are several different injuries that can occur in the Hip Flexors and they all have to be treated uniquely if you want to be healed effectively.  Regardless, you should also look at ways to speed up your hip flexor injury recovery.

Q: I often strain my Hip Flexor, is there anything I can do to stop this from happening or do I just have to suffer with it?
A: No you do not need to suffer with it! If you keep pulling your Hip Flexor all that means is that it is weak. Refer to our Strengthening guide to learn how to assemble a good workout routine to make your muscles bulletproof!

Injury and Pain Prevention

There’s no way I’d leave you with just information about pain and injury, there must be some way of preventing it beforehand!  In fact there is if you take care of your body on an on-going basis.  There are 3 pillars of prevention I recommend:

  • Foam Rolling/Massage: If you can afford massages great, if not foam rolling on the hip flexor is very effective as well at breaking up any old scar tissue you have and aligning your muscles.
  • Strengthening: You can prevent pulls and other injuries by incorporating strengthening into whatever training routine you have.  It doesn’t have to be that much, you just need to work the muscles and tissues a bit.
  • Stretching: In order to retain and improve mobility and flexibility you should be stretching the muscles at least a few times a week, ideally on a daily basis.

Hip Pain and More

Over time as I wrote about topics surrounding the Hip Flexor it became more and more apparent how intertwined it was with the Hip joint. This is the reason why you’ll see several articles about the Hip on the site, ranging from anatomy to pain to treatment of injuries and conditions.

Let’s take a minute and picture the whole hip region of the body.  Your thigh bone (called the femur) inserts into your pelvis, and this connection (joint) is called the Hip joint. There are many muscles that run from the hip joint up a bit, and many more that run across and down the pelvis and femur, and all of these muscles together make up the Hip Flexor as discussed.

As you can imagine it can be hard distinguishing pain to the muscles, tendons, or joint from each other, which is why I have provided the extra articles to shed some light on the situation.  The hip joint itself is fairly complicated and crucial for painless movement.  The bones are padded with cartilage at the end to prevent them from rubbing against one another, but occasionally this cartilage can get worn down and cause serious problems.

As a general rule of thumb it is better to have muscle pain than joint pain, because joint pain is often indicative of a condition that can become much worse in a hurry and have permanent long term consequences.  You likely already know a little bit about a lot of these conditions like arthritis and degenerative hip, which plague people as they get older.  It’s important to take care of your non-regenerative tissue like cartilage that protects joints.

To start off, you can learn about hip pain and causes, and then move on to treatment articles in order to gain a full spectrum of knowledge about Hip Pain.

About This Site

Welcome to hipflexor.org, a one-stop source of information for everything about the hip flexor. I created this site to help people learn more about the muscles and tendons involved and the importance they can have on your health.

I myself have played soccer for over 20 years and have had my fair share of injuries, hip flexor injuries included. When I first had these injuries I spent a lot of time researching healing methodology and trying different techniques (from massage therapy to acupuncture to active release techniques); I have written the articles on this site using both my experience and research in order to save you some time and pain. You can use the links on the homepage or you can hover over the menu bar at the top to find what you’re looking for.

If you have any questions at all while you are on the site please either leave a comment on the article you are reading or use the ‘contact’ at the very bottom of this page on the right side and I will get back to you as soon as possible.

Thanks for visiting my site!

Posted by: Doug Cahill