Why is there pain at the front of my hip?

Pain at the front of the hip is very common. Often pain at the front of the hip is due to hip flexor muscles. This hip condition strikes regardless of age (or how much sport you play!), and the main cause is something we all do a lot of every single day.

Why is there pain at the front of my hip?

One of the most common reasons for pain at the front of the hip is sitting!

We sit on the way to school or work, we sit at school or work, many of us sit to eat lunch, and then we’re so tired by the end of the day, we relax by sitting on the couch to watch our favourite reality tv shows (bring back Masterchef please!)

What causes hip flexor pain?

Our bodies adapt to whatever we do often. When you sit a lot, your hip flexors spend a lot of time in a shortened position, and they gradually become shorter as a result of this. When you stand up, your hip flexors get stretched out, and if they are very tight, this position will feel uncomfortable, or even painful. As time goes on, this process continues until you are so tight that normal day to day movements feel painful. They can even cause a strain or small tear in your hip flexors.

What else can go wrong when my hip flexors are tight?

You might also develop low back pain from your pelvis being tilted forwards, plus be at increased risk of hamstring strains and other muscular tightness.

What is the best way to relieve hip pain?

There are several ways to relieve hip pain, although it’s important to understand WHY your hip flexors are tight to start with. We begin with a thorough Physiotherapy assessment, to understand all the elements contributing to the hip pain. The primary issue may be in the hip joint, hip flexors, daily habits or surrounding muscles.

For many people, stretching can provide short term relief for hip flexor pain. This often plays a part in the recovery process, but will not be enough for full recovery.

For longer term relief, we often include a hip strength program into our treatment planning. Depending on the person, the hip strength program may need exercises to address hip flexor strength, gluteal strength, core strength, hip mobility as well as hip control. Each hip is unique, so it’s important to have a thorough assessment of your hip pain before starting exercises.

Can Physiotherapy help hip pain?

Yes Physiotherapy can help hip pain. Through a range of hands on treatments, massage, joint mobilisation, education and exercises, Physiotherapy can provide a wide range of treatments for hip pain.

If you’ve had hip pain for more than 4 weeks, you may have adjusted your posture and habits to accomodate this. As part of recovery from hip pain, it’s important to also correct any change in your posture that’s developed while you’ve been tight or sore.

Once of the most powerful things you can do is reduce the amount you’re sitting in the day, and incorporate small amounts of regular movement throughout your day.

hip flexor pain

Some suggestions to ease hip pain could be:

  • Regular breaks every 30 minutes to stand up, stretch and walk around – see the hip flexor stretch above
  • Kneel on the ground instead of sitting, so your hip flexors are not as ‘shortened’
  • Stand up if possible instead of sitting when working/studying
  • Spend 5 minutes stretching every day, to maintain flexibility in your calves, hamstrings, hip flexors and back
  • Seek treatment and advice from the friendly physios at Aspire, so we can explain exactly what is happening

If you have hip pain, book in to see a Physiotherapist at Aspire Physio in Glenelg.