Question 1

What are the hip flexor muscles and what do they do?

Accepted Answer

The main hip flexor muscles are the iliopsoas (deep in your groin) and rectus femoris (front of thigh). They lift your knee toward your chest and are crucial for running, kicking, and climbing stairs. These muscles work hard during sprinting, kicking sports, and athletic activities, making them vulnerable to strain injuries.

Question 2

How do I know if my hip flexor strain is serious?

Accepted Answer

Hip flexor strains are graded 1-3. Grade 1 (mild): discomfort but can continue activity, minimal strength loss, recovery 1-3 weeks. Grade 2 (moderate): immediate pain that stops activity, significant pain with movement, moderate strength loss, recovery 4-8 weeks. Grade 3 (severe): severe immediate pain, may hear/feel a 'pop', marked weakness, significant bruising, recovery 3-4 months. If you have sudden severe pain, significant bruising, or can't bear weight, seek medical assessment.

Question 3

When can I return to running or sport?

Accepted Answer

Don't return to sport until you meet these criteria: no pain with daily activities, full pain-free hip movement, hip flexor strength equal to the other side (tested by your physio), can hop 10 times on the affected leg without pain. Then start a graduated return to running protocol over 2-4 weeks. Typically: grade 1 strain 2-3 weeks, grade 2 strain 4-8 weeks, grade 3 strain 3-4 months. Returning too early greatly increases re-injury risk.

Question 4

Why do hip flexor strains keep coming back?

Accepted Answer

Recurrent hip flexor strains usually indicate incomplete rehabilitation from the previous injury, insufficient hip flexor flexibility, muscle imbalance between hip flexors and other hip muscles, inadequate warm-up routine, or returning to sport too quickly before full recovery. A physiotherapist can identify and address these underlying issues. Strengthening exercises and a proper warm-up routine are crucial for prevention.

Question 5

Do I need an MRI scan for a hip flexor strain?

Accepted Answer

Most hip flexor strains don't need imaging - diagnosis is made by clinical examination. MRI or ultrasound may be recommended if: there's concern about a complete muscle tear, symptoms don't improve with treatment, you're an elite athlete needing precise injury grading, or to exclude other hip conditions. For the vast majority of people, imaging doesn't change management and isn't necessary.

Medical Disclaimer

Hip Flexor Strain

📖What is Hip Flexor Strain?

🔬What Causes It?

⚠️Risk Factors

You may be at higher risk if:

🛡️Prevention