Hip pain can be frustrating, especially when it limits your daily activities or athletic performance. If you’ve found yourself searching for information about hip flexor strains, you’ve likely already experienced that telltale sharp pain or pulling sensation in the front of your hip. The good news is that you’re on the right track in identifying your symptoms and seeking the right information to recover effectively.
Hip flexor strains are among the most common hip injuries, affecting everyone from weekend warriors to professional athletes. Understanding how long does a hip flexor strain take to heal—and what you can do to speed up recovery—can help you get back to your normal routine with confidence.
Causes of hip flexor strains
Hip flexor strains don’t discriminate—they can happen to anyone, regardless of fitness level, age, or type of activity that caused the injury.
Athletes and active individuals
Athletes commonly experience hip flexor strains during activities that require sudden acceleration, high kicks, or rapid changes in direction. Soccer players might strain their hip flexors during a powerful kick, while runners often develop strains from increasing their training intensity too quickly. Sprinters are particularly susceptible due to the explosive hip flexion required at the start of a race.
Hip flexor tightness
Sitting for long periods can tighten the hip flexors, making them more vulnerable to injury when you suddenly engage in physical activity. This can also occur if you move too quickly after waking up or starting to exercise without warming up properly.
Trips or falls
Even if you don’t fall and impact your hip, suddenly catching your body weight with the use of your legs can strain hip flexor muscles to the point of damaging or hyperextending them.
Previous hip injuries/surgery
As you age and experience changes to your hip strength through injuries or surgery (or both), the joint may not fully heal and bounce back to its former strength. This can increase the chance of hip flexor strains and other hip-related conditions occurring.
How long does it take to heal a hip flexor strain?
The healing time for a hip flexor strain depends largely on the severity of the injury. Medical professionals classify muscle strains into three grades, each with different recovery timelines.
Mild hip flexor strains
Grade 1 strains are the mildest form of injury, involving minor tearing of muscle fibers. You might experience mild pain and stiffness, but your range of motion remains largely intact. These strains typically heal within 1-2 weeks with proper care and rest.
Moderate hip flexor strains
Grade 2 strains involve more significant muscle fiber damage and are considered moderate injuries. You’ll likely experience noticeable pain, swelling, and some loss of strength and flexibility. Recovery time for grade 2 strains usually ranges from 3-6 weeks, depending on how well you follow treatment recommendations.
Severe strains
Grade 3 strains represent complete muscle tears and are the most severe form of hip flexor injury. These injuries cause significant pain, swelling, bruising, and substantial loss of function. Recovery can take 6-12 weeks or longer, and may require surgical intervention in some cases.
Several factors can influence your healing timeline in addition to the severity of the strain. Your age, overall fitness level, previous injury history, and adherence to prescribed treatment protocols all play important roles. Additionally, continuing to aggravate the injury by attempting to return to activity before you’re fully healed can significantly extend recovery time.
How to help a pulled hip flexor
As with any muscle strain, there’s no magic cure that will instantly allow you to return to full activity and mobility. The body needs time to heal, and although there may not be ways to accelerate this process, there are things you can do to minimize the side affects of the injury while it heals.
At-home care
- Rest and activity reduction are crucial in the first few days after injury. For minor strains, you can usually continue with daily tasks that don’t cause discomfort.
- Ice therapy can help reduce pain and inflammation, especially in the first 48-72 hours after injury. When using an ice pack, make sure to place a thin cloth between the ice and your skin to prevent frostbite.
- Gentle stretching can begin once the acute pain subsides, depending on the instructions your Physical Therapist gives you. Simple stretches like the standing hip flexor stretch or lying hip flexor stretch can help maintain flexibility and prevent stiffness. Hold stretches for 20-30 seconds and avoid pushing through pain.
- Over-the-counter pain medications such as ibuprofen or acetaminophen can help manage pain and reduce inflammation. Ask your primary care doctor about using these medications if you also take other prescriptions.
- Heat therapy may be beneficial for tension you might have after the initial inflammation from the injury dies down (usually after 3-4 days). Applying heat for 15-20 minutes can help relax tight muscles and improve blood flow to promote healing.
Physical therapy
Knowing when to seek professional help is essential for getting the best chance at complete recovery and preventing re-injury. Physical therapy is the first recommended step in treating muscle strains and pain because it’s non-invasive and customizable for many different types of patients.
Physical therapy becomes necessary when you’re unable to perform normal daily activities, when pain interferes with sleep, or when the injury isn’t improving with basic at-home care. Additionally, if you’re an athlete looking to return to sport safely, professional, sport-specific guidance is invaluable to getting your performance back as quickly as possible.
Treatment may include manual therapy techniques to improve tissue mobility, specific strengthening exercises for the hip flexors and surrounding muscles, and functional training to prepare you for return to your desired activities. Physical therapists also provide education on injury prevention and proper warm-up techniques to reduce the risk of future strains.
Professional advice and sport-specific recovery at Border Therapy Services
Don’t let a hip flexor strain keep you sidelined longer than necessary. Our team is ready to assess and treat the hip injury that’s affecting your lifestyle, often with appointments available as soon as the next day. Get the conversation started by calling a clinic near you or by requesting your first appointment online today.