Hip & Thigh

What It Is

The large bones making up the hip joint serve as anchors for many of the muscles in the area. Some of the muscles move down the thigh and into the knee. Other muscles move across the abdomen or the buttocks. When they are overused or an injury stretches or tears the fibres, the injury is referred to as a strain.

A hip strain is an injury to a muscle or tendon (the tough cord that attaches a muscle to bone), while a hip sprain is an injury to a ligament (the tissue that connects bones at a joint) (American Academy of Orthopaedic Surgeons, n.d.). There are plenty of ligaments around the hip, but hip strains often affect the hip flexors, the group of muscles at the front of the hip that lift the leg. These are the iliopsoas, the rectus femoris (part of the quadriceps) and the sartorius (Nationwide Children's Hospital, n.d.). Other muscles around the hip can be strained too.

Muscle strains commonly occur in the hip area when the stretched muscle is forced to contract suddenly. Direct blows or falls to the muscle, overuse and overstretching can tear the fibres and result in a strain. The risk of strain increases if you have had a previous injury to the area, if you have poor conditioning or muscle weakness, if you attempt to do too much too quickly, or if you don't warm up before exercising (NHS, 2024; Nationwide Children's Hospital, n.d.; American Academy of Orthopaedic Surgeons, n.d.). Sports with repeated stopping and starting or quick starts, such as soccer, football, martial arts, ice hockey and track, carry a higher risk (Nationwide Children's Hospital, n.d.). Strains can be mild, moderate or severe, depending upon how much the muscle is damaged.

Hip Strain Anatomy

The hip is a ball and socket joint connecting the thigh bone (femur) to the pelvis socket. It allows the leg to move. The main muscles in the hip are the hip flexors (the iliopsoas, rectus femoris and sartorius) and hip extensors (buttock muscles, and a little bit of the hamstrings). The hip flexors move your knee towards your chest, while the hip extensors move your leg behind you. Both are very important for running, walking, jumping and movement in general. Strains can affect the hip flexors, and also other muscles around the hip. These strains can be known as a groin strain, gluteal strain, hamstring strain etc.

Strains are usually graded 1, 2 and 3. A grade 1 strain is mild, with a slight pull and tiny tears and no loss of strength. A grade 2 strain is moderate, with more torn fibres and usually some loss of strength. A grade 3 strain is a full tear, which is rare (Nationwide Children's Hospital, n.d.). Most strains feel better after about 2 weeks, but severe strains can take months to get back to normal (NHS, 2024).

Not a diagnosis — for more information, contact me or another trusted healthcare provider.

Treatment

Self-Care & Treatment

How to Treat a Hip Strain

Early treatment of the area, with stretching and strengthening exercises to rehabilitate the hip and guide your return to activity, is part of recovery (Nationwide Children's Hospital, n.d.). I can do this directly for a mild or moderate strain; a severe strain or complete tear needs checking by a doctor first. See the My Approach tab for how I work.

1. Rest and Recover

For the first 2 to 3 days, stop the activity that caused the injury and try not to put weight on the injured area (NHS, 2024). If the strain is severe, crutches may be used for the first 24 to 72 hours (Nationwide Children's Hospital, n.d.). Once you can move the hip without pain stopping you, keep it moving gently so the muscle doesn't become stiff (NHS, 2024). Avoid strenuous exercise such as running for up to 8 weeks, as there's a risk of further damage (NHS, 2024). I'll advise which exercises to do and when you can return to sport.

2. Ice

Apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the injured area for up to 20 minutes every 2 to 3 hours (NHS, 2024). Gently massaging the area with ice is another way of applying cold (Nationwide Children's Hospital, n.d.).

3. Compression

Wearing a wrap bandage or compression shorts can help to support the area and reduce pain (NHS, 2024; Nationwide Children's Hospital, n.d.).

4. Heat

Avoid heat, such as hot baths and heat packs, for the first couple of days, as it can increase swelling (NHS, 2024). After that, heat can be used for 10 to 15 minutes before doing the stretching and strengthening exercises I've given you (Nationwide Children's Hospital, n.d.).

Treatments you may want to discuss with your family doctor or nurse practitioner

Options outside my scope

Medical review of a severe strain: a doctor can check a severe strain or complete tear, and occasionally surgery is needed to repair a badly torn muscle or tendon (American Academy of Orthopaedic Surgeons, n.d.).

How I can help (see the My Approach tab)

Hands-on care for the muscles around the hip
Stretching and strengthening exercises
A graded return to sport
Supportive care after a severe tear, within your doctor's advice

Tips

Before stretching, warm your muscles up. In doing so, it will help you to stretch more effectively. This can be done by gently jogging or cycling, running on the spot, or going for a brisk walk (American Academy of Orthopaedic Surgeons, n.d.).
Make sure to use proper equipment and sports technique when participating in sporting activities (American Academy of Orthopaedic Surgeons, n.d.; Nationwide Children's Hospital, n.d.).
Participating in a conditioning program will help improve flexibility, muscle strength and fitness (American Academy of Orthopaedic Surgeons, n.d.).
Avoid rapid or bouncing stretches. Stretch slowly to the point of muscle tension, never to the point of pain (American Academy of Orthopaedic Surgeons, n.d.).
Finish your course of rehab before going back to training or competition (Nationwide Children's Hospital, n.d.).
Depending on the severity of the strain, you might notice swelling or bruising in the affected area.

Treatment

My Approach

A hip strain means some fibres in a muscle or tendon around your hip have been stretched or torn. My aim is to help them heal, keep the hip moving, and build the strength you need to get back to sport without straining it again.

If it's a mild or moderate strain (grade 1 or 2) and you can walk and move the leg, I treat it directly. If it's a severe strain or a complete tear (grade 3), you have a lot of weakness, can't put weight on the leg, or can feel a gap in the muscle, see a doctor first. Once you've been checked, I provide supportive care alongside your medical team's advice.

I start by assessing how your hip, pelvis and low back move, the strength and flexibility of the muscles around the hip, and how you walk, so we know which muscle is involved and what has been overloading it.

Early On

I leave the injured spot alone, work above it to help swelling drain, and ease the guarding in your low back, other hip and leg
Very gentle, pain-free tightening of the muscle without moving the joint
I'll show you how to use ice and compression safely at home

As It Settles

Lighter work closer to the injury, trigger point work nearby, and warm then cool applications
Gentle stretching, never to the point of pain
Strength building from holds to lifting and lowering, for the hip, buttock and trunk

Back to Full Strength

Cross-fibre and stripping work on stuck-down areas, followed by a gentle stretch
Gym-based strength work, then running, cutting and sport-specific drills
Taping for support as you return, and I'll show you how to tape it yourself

If It's a Severe Strain or Tear

Easing the back, hips and other leg while the muscle is protected
Rebuilding movement and strength step by step, within your doctor's advice

Work around the groin, inner thigh, hip or buttock is only with your informed consent and a written consent form, and you can say no at any time.

What to Expect

Typical Course

Typical course: Early on, visits are usually shorter and once or twice a week, then weekly, then spaced out as you manage more on your own, with a reassessment at about 4 to 6 weeks. Most strains feel better after about 2 weeks, though running and other strenuous exercise may need to wait up to 8 weeks; severe strains can take months and follow your doctor's advice.

What I Focus On

Severity Check

Protect Early

Soft Tissue Release

Hip & Trunk Strength

Graded Return to Sport

Please read

When to See a Doctor First

When to get urgent help

Call 911 or go to the emergency room at your nearest hospital if you heard a crack when you were injured, the leg has changed shape or is at an odd angle, the injured area is numb, tingling or has pins and needles, or the skin around the injury has changed colour (for example blue or grey) or is cold to touch. You may have broken a bone (NHS, 2024).

Sources

References

NHS (2024) Sprains and strains. Available at: https://www.nhs.uk/conditions/sprains-and-strains/ (Accessed: 7 October 2026).
Nationwide Children's Hospital (n.d.) Sports medicine: hip flexor strain. Available at: https://www.nationwidechildrens.org/conditions/sports-medicine-hip-flexor-strain (Accessed: 7 October 2026).
American Academy of Orthopaedic Surgeons (n.d.) Sprains, strains and other soft-tissue injuries. OrthoInfo. Available at: https://www.orthoinfo.org/en/diseases--conditions/sprains-strains-and-other-soft-tissue-injuries/ (Accessed: 7 October 2026).

Massage therapy · Kitchener–WaterlooHip Strain

What It Is

Hip Strain Anatomy

Self-Care & Treatment

How to Treat a Hip Strain

1. Rest and Recover

2. Ice

3. Compression

4. Heat

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

Early On

As It Settles

Back to Full Strength

If It's a Severe Strain or Tear

Typical Course

When to See a Doctor First

When to get urgent help

References

Related Conditions

Book a session

Massage therapy · Kitchener–WaterlooHip Strain

What It Is

Hip Strain Anatomy

Self-Care & Treatment

How to Treat a Hip Strain

1. Rest and Recover

2. Ice

3. Compression

4. Heat

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

Early On

As It Settles

Back to Full Strength

If It's a Severe Strain or Tear

Typical Course

When to See a Doctor First

When to get urgent help

References

Related Conditions

Adductor Tear

Adductor Tendinopathy

Biceps Femoris Tendinopathy

Femoroacetabular Impingement (FAI)

Book a session