Hip Pain / Hip Flexor Strain Explained:

Common Conditions We Treat (and Why They Happen)

The hip is one of the most powerful and load-bearing joints in the body. A complex system of muscles, tendons, ligaments, and bursa work together to allow you to walk, run, climb stairs, and sit comfortably. The hip flexors—a group of muscles at the front of the hip—are especially vulnerable to strain because they’re active in nearly every movement we make. When these structures become overloaded or imbalanced, pain and dysfunction can follow quickly.

Hip Flexor Muscle Strain

The hip flexors (primarily the iliopsoas and rectus femoris) can become strained from sudden acceleration, kicking motions, or prolonged periods of sitting that leave the muscles shortened and tight. A strain can range from mild discomfort to a significant tear, typically causing pain in the front of the hip or groin that worsens with lifting the knee or walking uphill.

Iliopsoas Tendonitis

Repetitive hip flexion—common in runners, cyclists, and people who sit for long hours—can irritate the iliopsoas tendon where it attaches near the hip joint. This often presents as a deep, aching pain in the front of the hip or groin, sometimes with a snapping or clicking sensation during movement (often called “snapping hip syndrome”).

Hip Bursitis

Bursae are small fluid-filled sacs that cushion the hip joint. Overuse or poor movement mechanics can cause these sacs to become inflamed, leading to pain on the outer or front of the hip that may worsen with prolonged walking or after sitting for extended periods.

Muscle Imbalances and Poor Hip Mobility

Tight hip flexors combined with weak glutes and core muscles create a classic recipe for hip pain. When the front of the hip is chronically shortened (from sitting), the pelvis tilts forward, placing excess stress on surrounding tissues and altering gait mechanics. This pattern is extremely common and often goes unaddressed until it becomes painful.

Referred Pain from the Lumbar Spine

Not all hip pain originates in the hip itself. The lumbar spine and sacroiliac joint can refer pain into the hip and groin region, mimicking a local hip injury. Identifying the true source of pain is an important first step in any effective treatment plan.

The Bottom Line

Hip flexor pain is rarely caused by one single event—it typically develops from cumulative stress, poor posture habits, and muscle imbalances that build over time. The encouraging news is that most hip flexor conditions respond very well to a targeted combination of soft tissue therapy and chiropractic care, restoring proper movement, releasing tension in overworked muscles, and correcting the root cause rather than simply masking the pain.