Injury Guide · Hip
Hip Flexor Strain: Symptoms, Causes and Best Stretches
Hip flexor strain guide with gentle stretches, load progressions, and return-to-sport cues.
What is it?
General background on hip flexor strain: symptoms, causes and best stretches. The examples below are shared across this body area and have not been individually reviewed for this condition. Ask a qualified physiotherapist or GP about suitable care.
Common symptoms
- Front or side hip ache with walking or stairs
- Tightness after sitting or running
- Occasional clicking without instability
Common causes
- Load spikes in running or gym work
- Weakness in hip stabilisers
- Limited hip or thoracic mobility
Example movements
Hip Flexor Stretch (Half-Kneel)
Opens the front of the hip with control.
Example routine: 30s/side x 2, daily
Cues: Tuck the pelvis gently; keep ribs stacked.
Side Plank with Clam
Targets glute medius for pelvic control.
Example routine: 8–10 reps/side x 2–3, 3x/week
Cues: Hips forward, small range, steady tempo.
Tempo Romanian Deadlift
Builds posterior chain strength safely.
Example routine: 10 reps x 3, 2x/week
Cues: Hinge at hips, soft knees, slow lowering.
Red flag symptoms
- Severe or worsening pain that does not ease with rest
- Numbness, tingling, or weakness spreading into the limb
- Loss of bladder or bowel control, or saddle numbness
- Night pain that disrupts sleep or unexplained weight loss
- History of significant trauma, fever, or feeling very unwell
When to see a physio
If pain is worsening, limiting daily activities, or not improving after 1–2 weeks of sensible self-care, book a physiotherapist or speak with your GP. Seek urgent help for red flag symptoms.
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