What is a hip flexor strain?

A hip flexor strain occurs when the muscles that help lift your thigh—especially the iliopsoas—are overstretched or torn, often due to overuse or sudden movements.

Hip Flexor Strain Treatment: Relieve Iliopsoas Pain And Move Better

Q: How long does it take for an iliopsoas strain to heal?

Mild cases may recover in 2–3 weeks, while more severe strains can take up to 8 weeks or longer, depending on treatment and activity level.

Q: What does a pulled iliopsoas feel like?

It typically causes sharp or deep pain in the front of the hip or groin, with tightness and difficulty extending the leg.

Q: How to tell if a hip flexor is strained?

Common signs include tenderness, weakness, limited range of motion, and pain when lifting or stretching the leg.

Q: Can pregnancy cause psoas syndrome?

Yes, pregnancy can increase strain on the iliopsoas muscle due to postural changes and hormonal effects, sometimes causing hip or back pain.

Tightness or pain in the front of your hip can make even simple movements—like walking, climbing stairs, or getting out of a chair—feel challenging. A hip flexor strain, often involving the iliopsoas muscle, is a common cause of this discomfort. It can happen suddenly during sports or develop gradually from repetitive strain or prolonged sitting.

At Cole Pain Therapy Group, we help patients across the Memphis area—including Bartlett, Lakeland, and Arlington, TN—find lasting relief through personalized, hands-on chiropractic care and movement-based rehabilitation.

How long does it take for an iliopsoas strain to heal?

Recovery time depends on the strain’s severity:

Mild strains: Typically heal within 2–3 weeks with rest, stretching, and gradual reactivation.
Moderate to severe strains: May take 6–8 weeks or longer, especially if the muscle fibers are torn or the hip capsule is irritated.

Early management focuses on reducing inflammation and maintaining gentle movement.

Manual therapy and myofascial release relieve tightness in the iliopsoas and surrounding muscles.
Progressive strengthening builds hip and pelvic stability.
Dry needling or therapeutic massage can enhance recovery by improving circulation and reducing scar tissue buildup.

These treatments not only promote healing but also help prevent future strain by improving flexibility and alignment.

What does a pulled iliopsoas feel like?

A pulled iliopsoas often causes sharp or tight pain in the front of the hip or groin, sometimes extending into the thigh or lower abdomen. Common signs include:

A deep ache after sitting or standing up
Pain when running, climbing stairs, or kicking
Tightness that limits hip extension
Weakness when lifting your leg

Some patients describe a snapping or pinching sensation in the front of the hip — this occurs when the inflamed iliopsoas tendon rubs over nearby bones, especially after strain or overuse.

How to tell if a hip flexor is strained?

Typical signs of a hip flexor strain include:

Tenderness or soreness at the front of the hip
Limited range of motion, especially when extending your leg backward
Weakness when raising your thigh
Pain when stretching or contracting the hip flexors

A chiropractor or physical therapist can confirm the diagnosis through a physical exam, often using the Modified Thomas Test to assess hip flexor flexibility.

Getting an early diagnosis is important — continuing to train or move through pain can worsen the strain or lead to pelvic imbalance or low back discomfort.

Can pregnancy cause psoas syndrome?

Yes. Pregnancy can sometimes lead to psoas syndrome, a condition where the iliopsoas muscle becomes tight or inflamed, causing low back, hip, or groin pain. Hormonal changes, postural shifts, and increased pelvic load can make this muscle overactive. Gentle stretching, myofascial release, and chiropractic adjustments help relieve tension and restore pelvic balance. Maintaining good posture and ergonomic support—especially while sitting or sleeping—can also reduce discomfort.

If you’re pregnant and experiencing hip or lower back pain, it’s best to work with a provider experienced in prenatal musculoskeletal care to ensure both comfort and safety.

Recovering from a hip flexor strain is about more than pain relief—it’s about restoring strength, flexibility, and confidence in your movement. At Cole Pain Therapy Group, our team uses an evidence-based approach that combines:

Hands-on therapy to release tension in the hip flexors
Corrective exercises to rebuild stability
Education on posture, ergonomics, and prevention

If you’re ready to move freely again and get back to the activities you love, we’re here to help.

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We are the Memphis area’s top-rated chiropractic group, providing you with gentle chiropractic care, dry needle therapy, exercise therapy, and therapeutic massage.

2845 Summer Oaks Dr, Memphis, TN 38134
(901) 377-2340

Life Shouldn't Hurt!

You Deserve To Feel Great. We Can Help!
Your go-to Chiropractor in Memphis, TN

Richard L. Cole, DC, DACNB, DAIPM, FIACN, FICC
Jeffrey D. Luebbe, DC, CCRD, CCSP
W. Steven Vollmer, DC, DAAPM
Bradford J. Cole, DC, MS, CSCS
J. Colby Poston, DC
Daniel H. Smith, DC
2845 Summer Oaks Dr., Memphis, TN 38134
(901) 377-2340

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Saturday :
8:00 AM – 12:00 PM
Walk-ins are Welcome!