Sitting too long or all day can shorten and tighten these muscles, leading to discomfort or injury. If the muscles are shortened for extended periods they might resist load or not work as they should during certain movements.
If you have a job that requires you to sit for long hours there are some stretches recommended below that can help to lengthen and strengthen this muscle group. You might also take regular walk or stretch breaks to help prevent hip flexors shortening over time.
While sitting is not good for the hip flexors, you can also injure them while being physically active. A hip flexor injury can occur because of over stretching and overuse, which may eventually limit your movement.
You can also strain or get a tear in these muscles during activity such as sports or dancing.
The symptoms of a strain include:
- A sharp pain in the hip or pelvic area
- Cramping in upper leg muscles
- Stiffness or tightness after sitting
- A tugging sensation in the upper groin
- Difficulty jumping, sprinting, or kicking
- Tenderness or pain when walking up the stairs
Poor posture, walking habits, general overuse, and sometimes arthritis can also cause pain in the hip flexors. Symptoms associated with a hip flexor strain can range from mild to severe and can impact your mobility.
If you suspect a hip flexor injury or strain then the best solution is to rest and seek treatment with a qualified physiotherapist or osteopath.