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Hip Flexor Pain

The hip flexors allow us to bring the knees toward the chest. Muscle knots in the hip flexor muscle can cause pain in the lower back, upper thigh area, and groin area. Muscle knots in other muscles can contribute to pain in the hip flexor area.
A male runner in his 30s stands on a track, grimacing. He clutches his left hip flexor area with his left hand, just below his hip bone, where a sharp pain has stopped him mid-stride. His right hand is on his right hip. Dressed in standard running gear—a breathable tech t-shirt and short running shorts—he leans over, trying to stretch the tight muscle. The pain is intense enough that it has completely halted his workout. The setting is an outdoor running track.
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Causes

Sitting for extended periods of time: When you sit for hours on end, your hip flexor muscles are stuck in a shortened position. Over time, this can lead to them becoming tight and stiff, often causing that familiar ache in the front of your hip when you finally stand up or try to extend your leg.

Leaning forward for an extended period: Whether you’re hunching over a desk, driving for a long stretch, or working in a forward-bent position, leaning forward keeps your hip flexors in a constantly engaged and shortened state. Muscles in a shortened position can cause fatigue and tension, leading to pain and discomfort in the hip flexor region.

Hip Flexor Pain 4-1 Adductor Brevis Adductor Longus
4-1 Adductor Brevis Adductor Longus

I Feel

Pain in the Groin Area During Activity

Pain in the groin during activity can be a sign of several different conditions. It might feel like a pulled muscle or a tweaked ligament. Muscle knots in the inner thigh muscles can cause pain. Pain intensity and location can worsen with movement.

 
Hip Flexor Pain 4-2 Vastus Intermedius
4-2 Vastus Intermedius

I Feel

Pain in the Upper Thigh Area
Muscle knots in the deep quadriceps muscle, the vastus intermedius, can refer pain to the hip flexor region due to its anatomical proximity and fascial connections. These trigger points create tension that can pull on surrounding tissues, including those involved in hip flexion, mimicking hip flexor pain.
Hip Flexor Pain 4-3 Iliopsoas
4-3 Iliopsoas

I Feel

Pain in the Lower Back That Runs up and Down

Pain in the lower back that runs up and down often feels like a deep ache or stiffness along the spine. It can sometimes be more localized to a specific area or extend up and down a segment of your lower back. You may notice it more when you’re standing or sitting for a prolonged period, and it may feel better when you change positions or move around. Sometimes, it can be accompanied by muscle tightness or tenderness along the sides of your spine in that area.

Hip Flexor Pain 4-4 Abdominus Obliqui
4-4 Abdominus Obliqui

I Feel

Pain in the Upper Thigh Area

Muscle knots in the lower abdominal area and oblique muscles can refer pain to the hip flexor and upper thigh area, described as a deep, aching sensation. A sense of tightness or restricted movement can accompany this.