3 hip flexor conditions and physical therapy exercises that may help

You have muscle groups throughout your leg that work together to ensure that you can safely sit, stand, walk and move throughout the day. One of those groups is the hip flexors that are located in your upper thigh. They help you to carry out movements such as bending at the waist, moving your knee up toward your body and flexing your hip. 

A variety of conditions can affect the function of your hip flexors. By learning about potential hip flexor conditions that can impact your overall quality of life, you can determine when it’s time to seek further insight and treatment, such as physical therapy.

We’ll talk about conditions that can affect your hip flexors as well as exercises that are used in physical therapy to help.

3 conditions that can impact your hip flexors

The five muscles that make up your hip flexors are the psoas, iliacus, rectus femoris, pectineus, and sartorius. They connect your thighs, pelvis, groin, hips and lower back. If there are issues that affect these muscles, it can be difficult and painful to move your lower extremities. 

If you feel persistent, worsening or recurring pain in the front of your upper thigh, you may have a condition that should be discussed with your physician. They can evaluate your symptoms as well as assess your gait, balance and mobility. It’s possible that they will diagnose you with one of these hip flexor issues:

1. Strain — If the tendons or muscles at the front of your thigh are torn or overstretched, it’s known as a hip flexor strain. This hip flexor injury can develop from sudden movements or quick changes in direction while in motion. The most common symptom is pain as you walk, though you may also experience cramping, bruising or muscle spasms.

2. Femoroacetabular impingement — It’s possible for your hip bones to be irregularly shaped, resulting in them rubbing together during movements. Femoroacetabular impingement (FI) is often caused by the development of bone spurs on the abnormal bones. It can lead not only to hip flexor pain, but also stiffness or trouble walking.

3. Tendinitis — When the tendons in your hip become irritated or inflamed due to repetitive stress, it’s known as hip flexor tendinitis. The symptoms can include tenderness and swelling. Hip pain from tendinitis can gradually worsen over time but often decreases while moving.

3 physical therapy exercises for hip flexor issues

Now that we’ve discussed the potential issues that can develop in your hip flexors, it’s time to explore how to alleviate the symptoms. If you’re experiencing pain and reduced range of motion from a hip flexor condition, physical therapy should be one of the first courses of action for treatment. 

Exercises are one of the essential aspects of treatment plans for hip flexor conditions. A physical therapist can guide you through targeted stretching and strengthening exercises to make sure you perform them safely and properly. The goal of these exercises is to reduce your pain while increasing the strength, flexibility and range of motion of the affected joints and muscles.

Here are three exercises that your physical therapist may recommend for your hip flexor issues:

1. Knee-to-chest stretch — Lie flat on your back with your arms by your side. Lift your left knee up and bend it toward your chest. Wrap your hands around your knee to pull it as close to your chest as possible. Once you feel a stretch, return to the starting position. Repeat with the right leg. Be sure to keep your back flat against the floor while stretching out your extended leg during the exercise to engage your glute muscles. 

2. Half-kneeling hip flexor stretch — Kneel on the floor so that one leg is bent at a 90-degree angle in front of you with your foot planted. The other leg is extended behind you. Place your hands on your hips, tuck your pelvis, and gently shift your weight forward until you feel a stretch in your groin and thigh. Return to the starting position before switching to the other side.

3. Bridge — Lie flat on your back with your knees bent so that they’re facing the ceiling. Your feet should be on the floor at approximately hip distance apart. Squeeze your glutes and engage your core as you lift your hips into the air. Once your hips are aligned with your knees and shoulders, hold it for a few seconds before returning to the starting position. Repeat as directed by your physical therapist.

At KC Rehab, we understand the importance of proper hip flexor function in your everyday activities, and we know how frustrating it can be when hip pain and stiffness interfere with your overall quality of life. We can design a personalized physical therapy plan to alleviate your hip flexor issues, including targeted exercises. We’ll consider the cause and severity of your symptoms as well as your medical history, physical capabilities and physical therapy goals.

Contact our team today for more information or to schedule an initial appointment.