Tight Hip Flexors? What To Do About It

Written by Noleen Arendse

Tight hip flexors can cause several issues such as lower back pain, postural issues, knee pain and more. But, there are ways to fix tight hip flexors and prevent hip tightness.

In this article, we cover the causes, the long-term effects of tip hips, plus how to fix tight hip flexors. 

Tight hip flexors

Table Contents

What are tight hip flexors?

The hip flexors are the the group of muscles that connect the thigh to the pelvis. When these muscles become overly contracted or shortened, the result is tight hip flexors. 

The hip flexors play a crucial role in flexing the hip joint that allows the thigh to move towards the chest. When they become tight, they can limit the range of motion of the hip. This can lead to discomfort and even pain.

The hip flexors are an essential part of the body’s movement mechanics and help us perform essential functions like walking, bending, and lifting the legs.

When these muscles are tight for extended periods — such as from prolonged sitting or lack of stretching — they can negatively impact posture and potentially trigger lower back pain.

Athletes or individuals who engage in activities that repetitively strain the hip flexors may be susceptible to developing tightness in these muscles. Regular stretching and exercises targeting the hip flexors are important to maintain flexibility, alleviate discomfort, and prevent potential injuries.

The hip flexors are the group of muscles that connect the thigh to the pelvis. When these muscles are contracted or shortened, the result is tight hip flexors.

Symptoms of tight hip flexors

There are several symptoms that can indicate that you have tight hip flexors. When in doubt, we recommend a check-in with your health care practitioner just to be sure. 

Here are some of the symptoms of tight hip flexors:

  • Pain in the front of the hip near the groin area or in the front of the pelvis
  • Difficulty squatting or bending down
  • Numbness or tingling in the leg
  • Reduced range of motion in the hip
  • Lower back pain
  • Discomfort while walking or running
  • Poor posture

Symptoms can vary between individuals. Some may experience mild tightness and discomfort, others might experience more severe symptoms that can even impact their activities of daily life. If your symptoms persist or start to get worse, it’s best to consult a healthcare professional. 

How to tell if you have tight hip flexors

The most common way to test if you have tight hip flexors is to use the Thomas test. 

Preparation | Find a flat surface or exercise mat to lie down on. 

Positioning | Lie on your back with your knees bent, and your feet flat on the floor. Your head and shoulders should be relaxed on the surface.

Performing the test | Bring both knees toward your chest. Hold your left knee close to your chest with your hands, and then extend your right leg fully while keeping the left knee bent.

Observation | Observe the position of the right hip. If your right hip starts to lift off the floor, it indicates that your right hip flexors are tight.

Repeat for the other side | Perform the test on the other side by bringing your right knee close to your chest while extending your left leg fully.

During the test, take note of any discomfort or tightness you feel in the front of the hip or upper thigh area. This can also indicate tightness in the hip flexors.

Symptoms of tight hip flexors include pain in the front of the hip, difficulty squatting or bending down, numbness or tingling in the leg, reduced range of motion, lower back pain or discomfort while walking or running. You can test your hip flexors by doing the Thomas test.

Why are my hips tight? Cause of tight hip flexors

Tight hip flexors can be caused by several factors and it’s usually a combination of a few things.

Here are the main causes of tight hips

Sitting for long periods of time

One of the main factors that cause tight hips is sitting. When seated, the hips remain in a shortened position for extended periods. This causes them to adapt and tighten, resulting in tight hip flexors. 

Weak core muscles

The core muscles (such as the abdominals and lower back muscles), play a critical role in stabilizing the pelvis and supporting the spine. If these muscles are weak, the hip flexors might compensate by becoming overactive and tight. 

Overtraining

Activities such as running, cycling and certain exercises can tax the hip flexors. If you don’t adequately rest them, it can lead to overtraining. The muscles will become fatigued and may become tight. 

Improper footwear

Shoes that don’t provide sufficient support or have an improper fit can adjust the biomechanics of the lower body, including the hip flexors. This can lead to imbalances, muscle strain, and tightness in the hip area.

Injury

Previous injuries or trauma to the hip or surrounding areas can lead to tightness in the hip flexors.

After an injury, the body will naturally protect the affected area by tensing up the muscles, which can result in prolonged tightness and reduced mobility.

Muscle imbalances

Imbalances between the hip flexors and other muscles groups, such as the glutes and hamstrings, can lead to tightness. For example, weak glute muscles may cause the hip flexors to compensate, resulting in overuse and tightness in those muscles.

Lack of stretching and mobility exercises

Stretching and mobility exercises help to keep the hip muscles lengthened. Failing to regularly stretch or do mobility can contribute to tight hips. 

Causes of hip tightness include: sitting for long periods, weak core muscles, overtraining, improper footwear, injury, muscle imbalances and lack of stretching or mobility exercises.

How tight hip flexors affect other parts of the body

As all the joints and muscles are connected in the body, tight hip flexors can also affect other parts of the body. 

Here are some of the ways that the rest of the body can be affected by tight hip muscles:

Hip and joint pain

Tight hip flexors can also cause pain and discomfort in the hip joint itself. The increased tension in these muscles can influence the stability and mobility of the hip. This can lead to issues like hip impingement and labral tears.

Lower back pain

Tight hip flexors can lead to lower back pain. When the hip flexors are tight, they can pull on the pelvis, causing the pelvis to tilt forward and the back to arch. This misalignment can lead to increased stress on the lower back muscles, resulting in pain and discomfort in the lumbar region.

Posture problems

Tight hip flexors can affect the natural alignment of the pelvis and spine, leading to poor posture. This could be a hunched or rounded back, forward head posture, or an exaggerated arch in the lower back.

Poor posture can further exacerbate muscular imbalances and lead to pain in the neck, shoulders, and upper back.

Knee pain

Tight hip flexors can affect the way the lower limbs move during walking or running. The altered walking pattern can place additional strain on the knee joint which can lead to knee pain and an increased risk of injury.

Limited range of motion

Tight hips restrict the movement of the hip joint, which can lead to reduced flexibility and range of motion. This limitation can affect daily activities and may hinder exercises or sports that require extensive hip mobility.

Digestive issues

Tight hip flexors can restrict the abdominal organs which can potentially affect digestion. This compression may lead to discomfort, bloating, and even lead to issues like acid reflux.

Tight hip flexors can affect the hip joints, cause lower back pain, postural problems, knee pain and limited range of motion. It can also potentially lead to digestive issues.

Long term effects of tight hip flexors

Having tight hips can also have long term affects on your health. Here are some of the reasons why tight hip muscles need to be released.

Chronic pain

Tightness in the hip flexors over a long period can cause chronic discomfort in the lower back, hips, and pelvis. The continuous strain on the muscles and surrounding structures can lead to ongoing pain that may worsen over time.

Muscle imbalances and poor posture

Tight hip flexors can create an imbalance between the front and back of the body. As the hip flexors become tight and short, the the hamstrings and glutes can become weakened and elongated.

This imbalance affects your posture and causes a rounded lower back and forward head posture, this places extra strain on the spine and surrounding muscles. 

Reduced mobility and flexibility

Long-term tightness in the hip flexors can cause decreased hip joint mobility and flexibility in the lower body. This can make everyday movements more challenging and may affect athletic performance.

Increased risk of injury and nerve compression

As tight hip flexors affect posture and overall movement, they can increase the risk of injuries. In particular, the lower back, hips, and knees.

The imbalances and limited range of motion can also make the body more susceptible to strains, sprains, and overuse injuries.

A tight flexor can also compress the nearby nerves which can lead to symptoms like tingling, numbness, or radiating pain down the leg. This compression can lead to conditions like sciatica, where the sciatic nerve becomes irritated or pinched.

Tight hip muscles over a long period can cause ongoing pain, muscle imbalances, and postural issues. A tight hip flexor can also increase your risk of injury and nerve compression which can lead to conditions like sciatica.

How to fix tight hip flexors

Fixing tight hip flexors usually involves a combination of stretching, exercises, massage and physical therapy. 

Stretches

Regular stretching helps improve the flexibility of the hip flexor muscles which improves your performance.

Hold each stretch for 20 – 30 seconds and repeat it several times to help lengthen and relax tight muscles. 

  • Lunges
  • Kneeling
  • Hip flexor stretches
  • Butterfly stretch

Exercises

Strengthening the muscles that surround the hip can help support and stabilize the joint, reducing strain on the hip flexors. They will also help maintain balance and prevent hip tightness.

Aim for exercises that target the glutes and core. For example, bridges, clamshells, and planks.

Postural awareness

Be aware of your posture, especially during periods of prolonged sitting or standing. Keeping a good posture will help prevent unnecessary stress on the hip flexors. 

Massage therapy

Massage therapy can help relieve tension and tightness in the hip flexor muscles. A skilled massage therapist can use techniques like deep tissue massage or myofascial release to target and loosen the tight areas, promoting relaxation and improved mobility.

You can help fix tight hips by stretching, doing exercises, being aware of your posture and potentially having massage therapy

How to prevent tight hip flexors

Prevention is always better than the cure. Here are a few ways to prevent your hips from getting tight.

  • Avoid sitting for long periods. Aim to stand up at least every hour to move around. Better yet, invest in a sit/standing desk.
  • Strengthen your core muscles
  • Stretch regularly
  • Wear proper footwear
  • Don’t overtrain
  • Maintain proper posture
  • Exercise regularly
  • Warm up and cool down before and after exercise
  • Add hip-strengthening exercises into your routine

By following the above tips, you can help keep your hips healthy and reduce the chances of developing tight hip flexors. 

You can prevent tight hip flexors by avoiding sitting for long periods, strengthening your core muscles, stretching regularly, wearing proper footwear, avoiding overtraining, working on your posture and exercising regularly.

FAQs

Pain in the front of your hip, difficulty squatting or bending down, numbness or tingling in your legs, reduce range of motion in the hip, an anterior pelvic tilt (arched back) and lower back pain. 

Your hip flexors might be tight due to sitting for long periods of time, weak core muscles, overtraining, improper footwear, injury, pregnancy and age.

You can fix tight hip flexors by stretching your hips, doing hip-strengthening exercises, working on your posture, doing mobility and massage therapy.

You can prevent tight hip flexors by avoiding sitting for long periods, strengthening your core muscles, stretching regularly, wearing proper footwear and avoiding overtraining.

In most cases, tight hip flexors are temporary and can be fixed by stretching, exercises and working on your posture.

Overall Summary

  • Tight hip flexors occur when the hip muscles shorten and become tight
  • They are caused by prolonged sitting, muscle imbalances, postural issues and overtraining
  • Tight hips can also affect the rest of your body and cause pain and discomfort
  • You can fix tight hips by stretching and doing exercises specifically designed to help with this condition

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