How to Fix Sore Hip Flexors

Updated: Feb 12, 2021

Sore hip flexors can be a major problem for athletes of any sport. The hip flexor is the muscle than goes from your mid-low spine and runs down the front of the hip. The hip flexors are one of the main muscles that makes the leg lift up and rotating the hips. This is most used in movements such as walking, running, kicking and even skating, surfing or swimming. It is normal for teens and young adults to overuse the hip flexors.

There are a couple of methods that are generally recommended; these are stretching and rest. One method that not a whole lot of people think of and recommend when to comes to fixing hip flexor soreness. This is working the gluten, in specific the inner-mid glute. This is because when lifting the leg, if the glutes aren't strong enough, the hip flexors will have to do all of the work, causing them to become very sore.

There is one specific exercise that I did every morning that stopped hip flexor soreness within a week. It is the lying hip extension. Below is an image of what it should look like.

  1. Lay down on the ground on you side.

  2. Bend knees so that they are at a 45˚ angle.

  3. Lift top leg up from the hip.

  4. Repeat this for 12-18 reps then do the same on your other side.

  5. Do 3-4 sets of this.

Aim to use a stretchy resistance band around the knees. You should feel it in a spit right in the middle of the glute you're working. I would recommend Kbands, they sell good quality bands that I. used to fix my hip flexors, at a surprisingly cheap price. Use the link below to go straight to their website.

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