99) Hip Flexor Strain: How Physio Helps with Pain and Restoring Mobility

  • Hip Flexor Strain
  • January 21, 2026
HomeUncategorized99) Hip Flexor Strain: How Physio Helps with Pain and Restoring Mobility

A hip flexor strain can cause sharp groin or hip pain, stiffness and difficulty walking, running or standing upright. Hip flexor strain physiotherapy helps reduce pain, restore mobility and rebuild strength — while addressing the underlying causes so the injury doesn’t keep coming back. Keep reading for expert physio tips and real recovery stories.

Got a sore hip that just won’t loosen up?

You’re not alone.

Hip flexor strains are one of those injuries that sneak up on you — especially if you’re a runner, sit most of the day, or are getting a little stiffer with age. One day you’re fine, the next you’re struggling to lift your leg, stand up straight, or get through your usual walk or jog without pain.

The good news?
With the right hip flexor strain physiotherapy, most people recover well — without scans, injections or long-term issues.

Let’s break down what’s really going on, how physio helps, and what recovery actually looks like in the real world.

What is a hip flexor strain?

Your hip flexors are a group of muscles at the front of your hip that help lift your knee and bend your hip. The main ones include:

A hip flexor strain occurs when one or more of these muscles is overstretched or overloaded, leading to small muscle tears and inflammation.

Common signs and symptoms

Hip flexor strains don’t always feel dramatic at first. Common symptoms include:

In more severe cases, you may notice bruising, swelling or a sharp pain during activity.

Who is most at risk?

Hip flexor strains are particularly common in:

🏃 Runners

🪑 People who sit a lot

Long periods of sitting shorten the hip flexors, making them vulnerable when you suddenly ask them to work.

👵 Seniors

Age-related muscle weakness and balance changes increase strain on the hip flexors during everyday movements.

What actually causes a hip flexor strain?

While it often feels like it “came out of nowhere”, there’s usually more going on under the surface.

Common contributors include:

This is why rest alone rarely fixes the problem long-term.

Why rest and stretching alone often isn’t enough

Many people try to self-manage a hip flexor strain by:

While these can help symptoms temporarily, they don’t address why the strain happened in the first place.

Without proper rehabilitation:

This is where hip flexor strain physiotherapy makes a big difference.

How physiotherapy helps a hip flexor strain

Physiotherapy isn’t just about easing pain — it’s about restoring confident movement and preventing recurrence.

1. Accurate diagnosis

Not all front-of-hip pain is a hip flexor strain.

Your physiotherapist will rule out:

Getting the diagnosis right is critical for recovery.

2. Pain relief and early management

In the early phase, physio helps calm symptoms using:

This reduces pain without completely shutting you down.

3. Restoring hip mobility

Stiff hips place extra strain on the hip flexors.

Physiotherapy focuses on improving:

This helps you move more freely and efficiently again.

4. Strengthening the right muscles

One of the biggest mistakes is only stretching the hip flexors.

Your rehab will also target:

This allows the muscle to heal stronger, not just looser.

5. Movement retraining

Whether you’re running, walking or standing up from a chair, your physio will look at how you move.

This may include:

A real patient story from our clinic

Recently, we saw Mark, a 47-year-old recreational runner who travelled to our clinic from Belrose, just a few minutes from Frenchs Forest NSW.

Mark developed a nagging front-of-hip pain that worsened during his morning runs and made sitting at work uncomfortable. Rest helped temporarily, but every attempt to return to running brought the pain straight back.

What we found

His physiotherapy program included

The outcome

Within 6 weeks, Mark:

Most importantly, he avoided repeated flare-ups.

How long does recovery take?

Recovery depends on severity and consistency with rehab:

Early physiotherapy almost always shortens recovery time.

Can you keep exercising with a hip flexor strain?

In most cases — yes, but with guidance.

Your physio will help you:

Complete rest is rarely necessary and often slows recovery.

V

Why early physio matters

Delaying treatment increases the risk of:

Early hip flexor strain physiotherapy means faster recovery and better long-term results.

When should you see a physio?

Book in if you:

Hip flexor pain doesn’t have to slow you down or become “one of those things you live with”.

With the right physiotherapy plan, you can move freely again — and stay that way.

FAQs – Hip Flexor Strain Physiotherapy

What is the fastest way to heal a hip flexor strain?

Early physiotherapy, load management, targeted strengthening and gradual return to activity are the most effective ways to heal a hip flexor strain quickly and safely.

Should I stretch a hip flexor strain?

Gentle stretching may help, but aggressive stretching too early can delay healing. A physiotherapist will guide the right timing and intensity.

Can a hip flexor strain cause lower back pain?

Yes. Tight or weak hip flexors can alter pelvic position and increase load on the lower back.

Is walking good for a hip flexor strain?

Usually yes, provided it doesn’t increase pain. Walking is often encouraged with modifications early on.

How do I know if my hip pain is a strain or something else?

Hip pain can come from the joint, spine or surrounding structures. A physiotherapist can assess and diagnose the cause accurately.

References

Ready to move without hip pain?

Give us a call today on 9806 3077, or book online, just CLICK HERE:
👉 https://x-physio.au4.cliniko.com/bookings#service

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