How to Get Rid of Hip Flexor Pain

If you exercise regularly, you might notice that your hips can sometimes get tight and sore. Oftentimes, the tight hip flexors are to blame for this pain. Thankfully, it’s easy to figure out how to get rid of hip flexor pain. We have created a short guide to give you some of the best stretches for hip flexors and some other hip flexor therapy that can help you manage the pain and get back to the exercise you love.

Best Stretches for Hip Flexors

As with any sore muscle, stretching is usually the best remedy for tight and painful hip flexors. There are a few great stretches that target your hip flexors to reduce pain and bring back your flexibility and mobility. Always perform stretches on soft surface like yoga mat.

1. Kneeling Hip Flexor Stretch: To perform this stretch, put one knee on the ground and place the foot of the opposite leg flat on the floor. Raise your arms and slowly drive your hip forward. This stretches the hip flexor slowly until it starts to lose its tightness. Hold the stretch for 10 seconds, then switch to the other leg.

Unlock Hip Flexors

Hip Flexor Stretch2. Pigeon Stretch: This stretch requires slightly more flexibility but is a great way to thoroughly stretch your hip flexor. Place the heel of one leg under the hip of the opposite leg, slowly bend forward toward your leg and you will feel the stretch in the hip flexor of the bent leg. Hold for 10 seconds, then switch to other leg.

3. Spider-Man Stretch: This is a variation on the Kneeling Hip Flexor Stretch. To perform this stretch, get into a very wide lunge stance and raise the arm on the same side of the body as the bent leg. Slowly rotate until you are looking over the bent leg and lean backward. Hold for 10 seconds, repeat on the opposite leg.

Exercises to Get Rid of Hip Flexor Pain

Stretching your hip flexors is good, making them stronger is even better. When you focus on strengthening your hip flexors, they get stronger over time and you will feel less and less chronic hip flexor pain. There are a few exercises for tight hip flexors that can really make a difference.

1. Run in place focusing on high knees: As basic as it sounds, running in place with high knees is a great hip flexor exercise. This movement develops and strengthens the hip flexors. Just start with one leg on the ground and lift the other leg up high so the knee is level with the hip. Now jump from one leg to the other quickly. Continue for 30 to 45 seconds then rest.

2. Hanging Knee Raises: Not only will hanging knee raises to strengthen your hip flexors, it will also develop your abdominal muscles. You perform this exercise by hanging from a pull-up bar. Slowly pull up your knees until they make a 90-degree angle. Hold for 5 seconds and then lower your legs. Try to perform 3 sets of 10 to 15 knee raises.

Hip flexor pain of any kind can make daily tasks difficult. Whether you feel tightness in the front of your hip or have rear hip pain, with the right hip flexor physical therapy, you can start to decrease pain and increase flexibility. With things as simple as exercise and stretching, you can get rid of hip flexor pain quickly and efficiently.

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