Tips to Prevent Hip Flexor Pain

Sometimes, due to the nature of work, habit or hobby, just like when doing crunches with your legs lifted or hanging leg lifts, many people aren’t aware that their hip flexors are being overworked to which, of course, results to pain. You could be overusing the hip flexors without even realizing it. Hip flexor overuse can result in injury, back pain, and muscle imbalances. To stop hip flexor pain, we listed down these tips you can follow to save yourself or have remedy from hip flexor pain. Visit for more info on curing hip pain.

The hip flexors are a group of muscles that enable you to bend at the waist and raise your knees. They are some of the toughest muscles in the body, and they are found deep inside the abdominal cavity. You should pay more attention to these muscles to prevent hip flexor pain.

  • Stretch Properly Before Any Exercise

Stretching before exercising helps muscles to relax down and become more resistant to the impact they may be exposed to, lowering the risk of injury. Make it a habit to stretch carefully when doing some form of exercise, including cycling, to reduce pressure on the muscles around the hip and relieve hip flexor pain. Stretching muscles steadily and holding the posture is preferable than rushing into them too fast. Here are two simple stretching exercises that are suitable for people of all ages and can help you relieve hip flexor pain.

Sit up straight in a chair and extend out your leg parallel to the floor, holding on to the sides for balance (the other leg firmly planted on the floor). Lift your extended leg to the height of your waist. Then return to the starting point by lowering your knee. Perform this exercise 15 times before switching to the other knee.

You can also lift one of your knees to your chest or as high as you can when standing, as if marching in line. Return to the starting point by slowly lowering your knee. Do this five times before switching to the other leg.

  • Hip-strengthening Exercise

Hip flexor pain can be avoided by doing simple hip-strengthening exercises on a daily basis. Many abdominal strengthening exercises can also help relax hip flexor muscles, allowing you to prevent tight hip flexors. Here are some hip-strengthening exercises you can try.

Knee Lift – Lie on your back with both legs extending flat along the floor. Keep your left leg straight and pull your right knee up toward your chest with the help of your both hands placed on top of the knee. Hold the stretch for 10 seconds then let go and slowly lower the leg back to starting position. Repeating this exercise 5 to 10 times on each knee will do.

Double Hip Rotation – Start by lying flat on your back. Bend your knees and bring them toward your body. Make sure your feet are flat on the floor. Once in starting position, gently rotate your knees to the left and lower them towards the floor. At the same time, rotate your head to the right. Keep your shoulders against the floor while doing so. Hold the position for 20 to 30 seconds then slowly return to the starting position. Don’t forget to repeat on the opposite side.