Common Hip Flexor Injuries and Treatments

Q: What causes pain in the front of the hip when lifting the leg?

Pain in the front of the hip when lifting the leg is often due to a hip flexor strain or tendonitis, caused by overuse, sudden movements, or weak muscles. Rest and stretching can help mild cases.

June 13, 2025

Updated: June 25, 2025 | By Dr. Steve Hamilton, Board-Certified Orthopedic Specialist

Hip flexor injuries can make everyday movements like walking or lifting your leg painful. Whether you’re an athlete or simply active, understanding these injuries and their treatments can help you recover faster. This guide explains where hip flexor pain is felt, common injuries like strains and tendonitis, and effective at-home treatments. For personalized care, schedule a consultation with Beacon Orthopaedics.

What Are Hip Flexors and Where Is Pain Felt?

Hip flexor muscles (e.g., iliopsoas, rectus femoris) connect your hip joint to your thigh, enabling you to lift your knee or bend at the waist. When injured, pain is typically felt in:

Front of the hip or groin (e.g., during walking or climbing stairs)
Upper thigh or pelvis
Lower back (common with iliopsoas syndrome)

Pain when lifting your leg or climbing stairs? This could indicate a hip flexor strain or tendonitis. Keep reading to learn causes and treatments.

Visual Placeholder: [Diagram of hip flexor anatomy, showing iliopsoas and rectus femoris muscles]

Common Hip Flexor Injuries

1. Hip Flexor Strains

A hip flexor strain happens when these muscles are stretched or torn, often from overuse or sudden movements. Strains are graded by severity:

Grade I: Mild stretching with minor pain; hip functions normally.
Grade II: Moderate tears causing pain; hip may give out during walking.
Grade III: Complete tear; hip cannot bear weight, often requiring medical attention.

Symptoms:

Pain in the front of the hip or groin
Pain or weakness when lifting the knee or climbing stairs
Swelling, bruising, or a limp
Muscle spasms or visible deformity (severe cases)

Causes:

Overuse (e.g., running, cycling, swimming)
Direct trauma (e.g., a fall or impact)
Osteoarthritis or poor posture

Tip: Grade I and II strains often heal with rest and stretches. For Grade III or if you can’t bear weight, contact a hip specialist.

2. Hip Flexor Tendonitis

Tendonitis is inflammation of the tendons connecting hip flexor muscles to bones, often caused by repetitive stress.

Symptoms:

Gradual pain in the hip, back, or leg
Stiffness or swelling
Redness or warmth around the tendon

Causes:

Overuse (e.g., HIIT workouts, kicking, squatting)
Bad posture or walking habits
Arthritis (rheumatoid, osteoarthritis, or gout)

Tip: Rest and gentle stretching can help. Persistent pain? Book an evaluation.

3. Iliopsoas Syndrome (Psoas Syndrome)

Iliopsoas syndrome affects the iliopsoas muscles (psoas and iliacus), key hip flexors that support posture and movement. Injury or inflammation here can also affect the nearby iliopsoas bursa.

Symptoms:

Pain in the lower back, groin, or thigh
Pain when lifting legs or standing from sitting
Radiating leg pain or difficulty climbing stairs

Causes:

Sudden contraction (e.g., sprinting)
Overuse (e.g., running, plyometrics)
Rheumatoid arthritis

Tip: Athletes are at higher risk. Early treatment can prevent worsening symptoms.

At-Home Treatments for Hip Flexor Pain

For mild to moderate injuries (Grade I-II strains or tendonitis), try these conservative treatments:

1. RICE Method

Rest: Avoid activities that stress the hip. Use crutches if needed.
Ice: Apply a cold pack (wrapped in a towel) for 15-20 minutes, 3-4 times daily.
Compression: Use an elastic bandage to reduce swelling (not too tight).
Elevation: Prop your hip above heart level when lying down.

2. Stretching and Strengthening

Stretching improves flexibility, while strengthening prevents future injuries. Try these exercises (consult a doctor first if pain persists):

Seated Butterfly Stretch:
- Sit with feet together, knees bent outward, back straight.
- Lean forward until you feel tension; hold for 30 seconds.
Lunge Stretch:
- Step forward, lower hips until knees are at 90 degrees.
- Squeeze rear glute; hold for 20-30 seconds per side.
Forearm Plank:
- Rest on forearms, keep body straight, hold for 15-30 seconds.

Video Placeholder: Watch our 2-minute video on hip flexor stretches

3. Work with a Physical Therapist

Weak hip flexors increase injury risk. A physical therapist at Beacon Orthopaedics can design a sport-specific program for runners, golfers, or swimmers to strengthen your hips and improve performance. Learn about our physical therapy services.

Download: Free Hip Flexor Pain Relief Guide (PDF)

When to See a Hip Specialist

Seek professional care if you experience:

Inability to bear weight on the hip
Severe swelling or pain that doesn’t improve
Decreased range of motion
Direct trauma (e.g., a fall or impact)

Patient Testimonial: “Dr. Hamilton diagnosed my hip flexor strain and got me back to running in weeks!” – Sarah, Cincinnati

Schedule an appointment with Dr. Steve Hamilton, board-certified hip specialist, at Beacon East, West, Summit Woods, or Northern Kentucky.

Frequently Asked Questions (FAQs)

Where is hip flexor pain felt?
Hip flexor pain is typically felt in the front of the hip, groin, or upper thigh. It may radiate to the lower back or leg, especially with iliopsoas syndrome.

What causes pain in the front of the hip when lifting the leg?
This is often due to a hip flexor strain or tendonitis, caused by overuse, sudden movements, or weak muscles. Rest and stretching can help mild cases.

Why does my hip hurt when walking up stairs?
Pain during stair climbing may indicate a hip flexor strain or iliopsoas syndrome, triggered by repetitive stress or poor posture.

How long does a hip flexor strain take to heal?
Grade I strains heal in 1-3 weeks with rest; Grade II may take 4-8 weeks. Grade III strains require medical evaluation.

Contact Beacon Orthopaedics

Contact Dr. Hamilton for an Evaluation

While a sharp pain in the hip, groin, pelvis, or thigh is an obvious sign of a hip flexor injury, pain in the lower back and leg are easy to misdiagnose. After all, it’s natural to assume that radiating pain in the leg or lower back originate from these areas. Unfortunately, diagnosing the source of a patient’s pain is not always straightforward. In fact, it’s possible for patients to go years with a misdiagnosed injury.

Only a professional orthopaedist can accurately diagnose hip pain and recommend the appropriate treatment. Dr. Steve Hamilton is a board-certified hip specialist at Beacon Orthopaedics and Sports Medicine who can conduct a comprehensive evaluation of your condition and provide an accurate diagnosis.

Knowing the exact source of your hip pain can provide you with peace of mind—but receiving the right treatment is even better. Let Dr. Hamilton provide you with both peace of mind and relief from your symptoms. Schedule an appointment with Dr. Hamilton today. For your convenience, he is available at Beacon East, Beacon West, or Summit Woods in Ohio as well as Beacon’s Northern Kentucky location.

Patients can schedule an appointment with any of our 60+ expert physicians at our 20+ locations across the Greater Cincinnati area online or by calling 513-354-3700 to speak with a live representative who’s available 24/7/365.