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admin | Hips And Lower Back Pain | 10.02.2015
Hip flexor strain is also called as psoas strain, hip flexor tear, hip flexor injury, iliopsoas strain, pulled hip flexor, torn iliopsoas muscle, strained iliopsoas muscle.
A hip flexor strain is characterized by tearing of single or multiple hip flexor muscles resulting in pain often in the front side of the groin or hip. The hip flexors help in bending the hip while performing activities and are specifically active while kicking and sprinting.
Tearing of the hip flexors may range from a small partial tear which leads to minimal loss of function and minimal pain to a total rupture which involves a major disability and unexpected episode of severe pain.
The hip flexor strain can broadly be classified into three types depending upon the condition of the injury. Grade 1 Tear: Grade 1 Hip Flexor Strain occurs only in small number of fibers which is associated with mild pain, but this does not affect the functional ability. Grade 2 Tear: Grade 2 Hip Flexor Strain occurs in major number of fibers which is also associated with moderate loss of function.
Grade 3 Tear: Grade 3 Hip Flexor Strain results in complete rupturing of all muscle fibers which is associated with major loss of function. Hip flexor strain is caused due to a sudden contraction of the hip flexor muscles, especially in stretched position. In some cases hip flexor strain or hip flexor tear may develop gradually due to prolonged or repetitive strain on the hip flexor muscles which may result from excessive sprinting and repetitive kicking.
Application of ice to the hip flexor muscles for about 30 minutes every 3 to 4 hours until pain-free. Physical Therapy: Physical therapy for hip flexor strain is important in speeding up the healing process. Progressive exercises for improvement of flexibility and strength, specifically of the hip flexors. Quadriceps Stretch Exercise is performed by standing with the hands on a wall or counter for support. A complete subjective and objective examination is performed to diagnose hip flexor strain or hip flexor tear. Sport Injury Expert, QiVantage CoFounder , Traditional Martial Arts Practitioner, and Coach. Generally, at the time of the injury you will feel a sharp and sudden pulling sensation from the front of the hip.
The best and sure way to test if your hip flexor is injured is to lift your knee towards the chest.


The hip flexor is a group of muscles that originate near the hip downward to the femur, or thighbone. Flexion occurs when you bring your thigh upward toward your abdomen, reducing the angle of your hip joint. A hip flexor strain is tearing of one or more of the hip flexor muscles, typically with pain in the front of the hip or groin.
Initial treatment and throughout rehabilitation the RICE technique helps swelling and inflammation.
Contraction or stretching of the hip flexors results in putting stress through the hip flexor muscle fibers. Hip flexor strain is often caused while performing activities such as sprinting and kicking. Hip flexor strain is frequently seen in kicking and running sports like soccer and football.
Returning back to normal activities too quickly before appropriate recovery from Hip Flexor Strain or Hip Flexor Tear may result in chronic problem.
Physical therapy also decreases the likelihood of recurrence of Hip Flexor Strain in future. Now gradually bring the knee towards the chest as far as possible until a mild to moderate pain free stretch is felt and return back to the initial position. Now by keeping the buttocks at the very edge of the bed or bench bring the healthy knee towards the chest as far as possible in order to drop the affected leg towards the floor. For a major tear of the hip flexor muscles to heal, it can take anywhere between 4 to 6 weeks or maybe a little longer in some cases. In grade one sprains this may be minimal and you will be able to continue your activity without noticing any issues until afterwards. Your fascia is a big issue with hip flexor tightness and by holding a object above your head it stretches your fascia out.
By stepping backwards your hip flexors are forced to relax, as you recruit your gluteus muscles.
It also helps activate muscles and improve the balance and sensory ability of the body to help stabilize joints. A grade one strain is characterized by a small number of muscle fibers being torn with minor pain, and regular muscle function. Specially ice and compression anytime to counter immediate inflammation and to help circulation.


Excessive stress resulting from high force and too much repetition may force the hip flexor muscle fibers to tear resulting in hip flexor strain. This particularly results from a sudden explosive movement such as performing a long kick in football, without adequate warm up.
Hold the position for about for about two to five seconds until a mild to moderate pain free stretch is felt. Now pull the foot in the upward direction in order to approach the buttock until a pain free stretch is felt on the front side of the thigh.
The usual suspect of a hip flexor strain is the iliopsoas, which originates from the lower back and pelvis and inserts into the thighbone (ie. For example, in football, if a receiver, does not properly warm up, and than runs a full speed post route, the possibility of a strain is increased.
In more severe cases it has been noted to have muscle spasms, weakness and the inability to continue your activity. Upon stepping backwards into a lunge your hip flexor muscles will be placed into a stretch. This will activate your gluteus, when your gluteus are weak your hip flexor tends to compromise and become tight. Several preliminary studies have also indicated that by activating and supporting certain muscle groups, kinesiology taping may increase muscle activity, muscle strength, ground reaction force, and peak muscle torque.  Watch the video below to understand exactly how to tape your hip flexor. Grade two strains are larger number of fibers tear, and impairment of range-of-motion (ROM) and flexibility. Hip flexor strains are commonly seen in running and kicking sports (soccer, football, baseball, cross country, track, lacrosse, hockey).
Grade three is a complete hip-flexor tear usually with extreme pain and loss of muscle function. When there is no pain immediately start rehabilitation exercises to restore strength and  flexibility (range-of-motion, ROM).
The result of  contracting the hip flexors, tension is placed through the hip flexor muscle fibres.



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