What is Hip Flexor Tendonitis & How To Fix It?

Hip Flexor Tendonitis is it bothering you?

The hip flexor is the largest hip muscle responsible for leg movements such as lifting the thigh. Tendonitis also commonly known as a repetitive motion condition is the inflammation of the tendons, the soft tissues which connect muscle to the bone which commonly occur due to minor injuries and the hip flexor muscles are pulled or torn leaving the patient with a very sharp pain especially when the hip is bent bringing it near the chest.

Tendons are those tough cords attach the muscles to the bones.

Tendonitis affects cyclists, dancers, soccer players, and martial artists more than others though it was discovered that it also affects almost 16% of adults ranging from 60-years and above. The hip or the groin area feels sore and painful when you touch and a snap when the tendon rubs the hip bone when walking.

These hip flexor muscles include;

  • The iliacus also known as iliopsoas; these muscles are the ones which help a person to lift the leg and knee.
  • the rectus femoris

Symptoms for the hip flexor tendonitis pain include;

  • The abrupt pain; the affected part of the body constantly hurts when touched
  • Dull ache with a mildly uncomfortable feeling
  • Increased pain whenever you are lifting the thigh toward the chest
  • Immense pain when trying to stretch the hip muscles
  • Noticeable muscle spasms at the hip/thigh
  • A tender feeling when you the press and bother the affected hip
  • Hip aches and stiffness near the joints; there are cramps, loss of motion, and general discomfort making it hard to move the affected joint. The stiffness of the muscles might eventually go away after 2 to 3 days.
  • The tendonitis swellings, due to the collection of bone fluids collected as a result of the white blood cells moving to the affected area.

Hip flexor tendon is caused by;

  • Rheumatoid arthritis; the symptoms include joint pains and stiffness and this inflammation occurs in the joints affecting one or more than one joint this illness is commonly diagnosed among the adults between the ages of 60 and above.
  • Heavy lifting
  • acute trauma
  • Starting new exercise that the person isn’t used to such as running, Squatting, Jumping, swimming and other sporty activities.
  • Labral Tear
  • Femoroacetabular impingement
  • Compressed nerves
  • Repetitive stressing and overuse
  • Injuries from falls


When the pain is too much in the hip or groin, the patient should visit the doctor’s office for various examinations including x rays to rule out hip flexor tendinitis. The doctor might have to use the pain scale to be able to discover how severe the pain is.


Hip flexor tendonitis can be treated with;

  • Give your muscles enough rest. Taking breaks from your usual activities are necessary so that your muscles and tendons can rest. Overworking may worsen this ailment. Resting your hip muscles after the injury. Do not run, overwork the thigh by lifting it up high or kicking. Stop performing any activities that cause pain in the leg. Keep your feet elevated the whole off the first week to relieve the pain
  • Use home remedies such as rubbing ice wrapped in a cloth on the affected area for ten or fifteen minutes 2 or 3 times a day to reduce the swelling and get some relief on the pain.
  • The doctor may prescribe painkillers such as ibuprofen, Tylenol and aspirin to help with the pain and the swellings.
  • Use heat patches and moist heating pads on the affected area
  • Exercise gently by stretching to help reduce the tension on the hip flexor muscle. Kneeling on one knee, put the leg in front and keep the foot straight on the floor, the knee should be at an angle of 90-degrees.
  • In rare circumstances, if the injury is serious or is graded as a 3rd-degree sprain, visit a physical therapist or go for a simple surgery to repair the damaged muscles.
  • Wrap the affected joint in a compression bandage to help with swelling

How Long Does It Take To Heal Hip Flexor Tendonitis?

The healing process for hip flexor tendonitis depends on the seriousness of the injury. It may days if it is a mild ailment whereas severe tendonitis can take months. With getting enough rest, the chances of healing faster are high but failing to get rest, the healing process may delay and the injury may become worse resulting from overstraining the muscles.

Which Areas Are Commonly Affected By The Hip Flexor Tendonitis Ailment?

The pain is usually affecting the muscles on the upper groin region, the part where the thigh meets with the pelvis.

Prevention of Hip Flexor Tendonitis

  • Warming up and stretching before exercise
  • Working out regularly, instead of just on the weekends or only once in a while
  • Train before a new sport by increasing the workout intensity.
  • Stop any activity that might cause severe pain
  • Do not push yourself so hard while exercising

Be sure to implement the preventative measures detailed in this post to avoid or help alleviate any further hip pain.