Is It Over Now? Hip Flexor Injury Recovery Timeline

This blog was originally written on January 27, 2020, and has been updated as of April 2025.

Whether you're a professional athlete or just someone who enjoys a good workout, hip flexor injuries are something that can happen to anyone. But for those who move a lot—like dancers, martial artists, and runners—these injuries are all too familiar. The hip flexors are a group of muscles located in the front of your hips and lower abdomen. They play a key role in movements like bending your knee, lifting your leg, and even sitting down. So, whether you're doing a high-energy dance routine or just going for a run, these muscles are constantly at work.

When overused or pushed beyond their limits, they can become strained or even torn. This can lead to pain, limited movement, and discomfort. But don’t worry—there are ways to recover and get back to what you love. In this post, we’ll walk through what a hip flexor injury is, what causes it, how long it takes to heal, and some effective recovery strategies to speed up the process.

Call It What You Want—It’s a Hip Flexor Injury

Ever tried to lift your knee toward your chest? That movement involves the psoas major and iliacus, two muscles that make up the iliopsoas. These are the primary muscles involved in hip flexion and are often the ones affected during a hip flexor injury. Depending on the severity, the injury could be a minor strain or a more serious tear. Either way, it can be painful and disruptive to your daily life.

If just a few fibers are torn, the injury may not completely stop you from moving, but it will likely cause discomfort. However, if the muscle is fully torn, it can significantly impact your mobility and require more intensive treatment.

Tell Me Why This Happened: What Causes Hip Flexor Injuries?

So why do these injuries happen? Here are some common causes:

• Overuse: Repetitive motions like kicking, running, or jumping can lead to overtraining and strain on the hip flexors.
• Not warming up: Skipping warm-ups and stretches might seem quick, but it can increase your risk of injury by not properly preparing your muscles.
• Lack of flexibility: Tight muscles are more prone to tearing, especially during sudden or forceful movements.
• Trauma: Falls, car accidents, or other impacts can also cause hip flexor injuries, especially if you tense up before hitting the ground.

Hip Flexor Injury Symptoms

Along with pain, you might notice other signs such as:

• Swelling or bruising around the hip area
• Muscle spasms or cramping
• A pulling or tight sensation in the hip
• Difficulty walking or climbing stairs
• Challenges standing up from a seated position

Soon You’ll Get Better: How Long It Takes to Recover

The recovery time varies depending on the severity of the injury. Here's a general timeline:

• Minor injuries: 1–3 weeks with rest and proper care
• Severe injuries: 4–6 weeks with rest and physical therapy
• Untreated severe injuries: Can take months and may lead to chronic pain

It’s always best to consult with a healthcare professional to determine the best course of action for your specific case.

Shake It Off with These Recovery Tips

Here are some effective methods to help speed up your recovery:

Rest

Give your body time to heal by avoiding activities that caused the injury. Use this time to relax, read, or binge-watch your favorite shows.

Ice

Apply ice packs to the affected area for 10–15 minutes every hour for the first few days. Make sure to wrap the ice in a towel to avoid direct contact with your skin.

Compression

Using a compression bandage can help reduce swelling and support the injured area. Some people also find cold and compression therapy systems helpful for faster healing.

Medication

Pain relievers like ibuprofen can help manage discomfort and reduce inflammation. Always check with your doctor before taking any medication to ensure it's safe for you.

Are You (Game) Ready for It?

Cold and compression therapy can be a great tool in your recovery journey. Products like GAME READY are designed to help reduce pain and swelling after an injury. Talk to your doctor about whether this type of therapy might be right for you so you can get back to your active lifestyle sooner.

References

1. Hip Flexor Strain. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/23978-hip-flexor-strain. Last reviewed August 3, 2022.
2. Nall, R. Understanding Hip Flexor Strain. Healthline. https://www.healthline.com/health/hip-flexor-strain. Updated March 8, 2019.
3. Overtraining Syndrome. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/overtraining-syndrome. Last reviewed February 28, 2024.
4. Hip Flexor Strain—Aftercare. Medline Plus. https://medlineplus.gov/ency/patientinstructions/000682.htm. Last reviewed April 24, 2023.
5. Waterman B, Walker JJ, Swaims C et al. The Efficacy of Combined Cryotherapy and Compression Compared with Cryotherapy Alone Following Anterior Cruciate Ligament Reconstruction. J Knee Surg 2012, 25(2):155-160.