Hip Flexor Pain When Walking (Fix it!)

hip flexor pain when walking

Everyone has to walk or get around somehow and if your hip flexors are not working properly you may be in bad shape.  The reason is because they allow us to lift our knees and also enable us to bend easily.  Muscles can be strained when we do strenuous activity or when we’re not prepared for the activity we are engaging in.

For example, a basketball player goes to his third practice out of the week, stretches and scrimmages for two hours.  When he gets home, his hip flexor feels funny and it turns out the hip is strained.

Another example can be a football player who goes to his first practice of the week and does not stretch before strenuous activity.  The football player hears a ‘pop’ sound and has to limp to the sideline.  The ‘pop’ sound came from the front of his leg and now he has a strained hip flexor.

What to do for Hip Flexor Pain?

Initially, you may think you have to go to a doctor for hip flexor pain when walking or running, but we will try to stir you away from that option.  Sometimes your hips are irritated from a joint or from cartilage that is loose, and usually those areas will let you know with a ‘click’ noise so don’t be worried.  One of the best things you can do before walking is to stretch.

standing knee to chest

hip flexor pain when walking

This is one of the safest stretches for your hip flexor.  If you need to balance yourself or lay down, it can be just as effective.  Be sure to hold your knee to the chest as high as you can, and keep doing repetitions 3 to 10 times over.

sitting leg lift

hip flexor pain when walking

While sitting on a chair, put one leg parallel to the ground and lift up as high as you can while keeping it straight.  You do not have to lift as high as the person’s leg in the picture.  Also, make sure you hold on to the sides of the chair if you have to in order to maintain balance.  Slowly, bring your foot back to the ground and repeat the process a few times.  Then, switch legs and repeat the same process.

If you would like to learn more stretches that will help rehab and strengthen your hip flexors,

view a few of the top stretches for hip and lower back pain here.

Our muscles go through so much wear and tear over the years that it is imperative that you not sit for long periods of time.  This is probably the number one reason why so many people have tight hip flexors.  Normal, everyday people have tight hips and a sore back from sitting so the first thing you should do is:

  • Sit up straight
  • Have good posture
  • Take breaks w/ stretching every hour or two

If you have a sit down job where you are stuck at your desk or sitting with clients, the best thing you can do is get up and stretch, and if you feel a crack from slight tightness, it is usually cartilage and is not a serious issue unless it is constantly occurring.  Use the free time after work or during the day for stretching and light exercise to strengthen you hips and back.  If you haven’t done so already, please take a look at our guide for strengthening and rehabbing your hip flexors.

For more information on the guide, ‘Unlock Your Hip Flexors,’ please read our review on the homepage.  The review will go into detail about the program, content, benefits, and much more!