Hip flexor tendinopathy is a common condition affecting the tendons of the hip flexors, a group of muscles that play a key role in activities such as walking, running, and bending. This condition can lead to pain, stiffness, and reduced mobility, impacting daily life and physical performance.
What is Hip Flexor Tendinopathy?
Tendinopathy refers to the degeneration or irritation of a tendon, often caused by overuse or strain. The hip flexors, particularly the iliopsoas muscle group (psoas major and iliacus), are prone to this condition due to their constant engagement in lower body movements. This strain can result in small tears in the tendon, leading to inflammation, pain, and reduced function.
Common Causes
Hip flexor tendinopathy often develops due to repetitive strain or overuse, commonly seen in athletes or individuals engaging in activities such as:
– Running or sprinting
– Kicking sports (e.g., soccer, martial arts)
– Dancing or gymnastics
– Prolonged sitting, which shortens and tightens the hip flexors
– Poor biomechanics or muscle imbalances
– Additionally, a sudden increase in activity intensity or improper warm-up can contribute to this condition.
Symptoms to Watch For
– Pain or discomfort: Localised pain in the front of the hip or groin area, often worsened by activities like running or lifting the knee.
– Stiffness: Difficulty moving the hip, especially after periods of inactivity.
– Weakness: Feeling of instability or reduced strength in the hip.
– Clicking or snapping: Sensation of the tendon catching or snapping during movement.
Treatment Options for Tendinopathy
- Rest and Activity Modification
Reducing or avoiding activities that aggravate symptoms is the first step toward recovery. Short term rest prevents further strain on the tendon.
- Physical Therapy
A structured rehabilitation program focuses on:
– Strengthening surrounding muscles to improve stability
– Correcting biomechanical imbalances
– Stretching tight muscles, surrounding the hip flexors. NOT stretching the hip flexors in the acute phase of injury.
- Gradual Return to Activity
Once pain subsides, a gradual return to activity with proper warm-up and technique adjustments is crucial.
Prevention Tips
– Warm up properly before physical activity.
– Incorporate stretching and strengthening exercises into your routine.
– Maintain good posture, especially if sitting for prolonged periods.
– Gradually increase activity intensity to avoid overuse.
– Wear appropriate footwear to support proper biomechanics.
Hip flexor tendinopathy can be challenging, but with the right approach, it’s a manageable condition. By understanding its causes, symptoms, and treatment options, you can take proactive steps to protect your hip health and maintain an active, pain-free lifestyle.
(Published Jan 15, 2025)
Written By: Helena Kotronis (Chiropractor)