Your Hip Flexors Are NOT Tight: Here's the REAL Problem
If you’re dealing with hip flexor pain or front of hip pain, stretching your hip flexors might be your first instinct. But what if tight hip flexors aren’t the real problem? In this article, we’ll uncover why your hip discomfort may actually stem from hip impingement and show you three effective exercises to create more space in the hip joint and relieve hip pain.
If you prefer videos, watch the video version below!
Why Stretching Your Hip Flexors May Not Work
The assumption that tight hip flexors cause all front of hip pain is common, yet it’s often incorrect. Stretching the hip flexor muscles without relief may indicate that the root cause lies elsewhere. Many people experience hip flexor pain not because of tightness in the muscle but due to hip impingement—meaning there’s restricted movement within the joint itself. This limitation can feel like tight hip flexors, but the true issue is often mechanical.
Step 1: Test for Tight Hip Flexors
To check for actual tight hip flexors, try the Thomas Test:
- Lie on your back on a bench or bed.
- Hug one knee to your chest, letting the other leg hang off the side.
- Observe the leg that hangs down. If it remains parallel to the floor, your hip flexors are likely not tight. If it doesn’t, they may be contributing to your discomfort.
Most people pass this test, which suggests the hip pain isn’t from tight hip flexors. In that case, let’s move to a more likely culprit: hip impingement.
Step 2: Test for Hip Impingement
To identify hip impingement, try the FADIR Test (Flexion, Adduction, Internal Rotation):
- Lie on your back and bring your knee toward your chest (flexion).
- Pull the knee across the body toward the opposite shoulder (adduction).
- Internally rotate the hip by moving your foot outward with the knee bent.
If you feel pinching or front of hip pain during this test, hip impingement could be your issue. Hip impingement occurs when the ball of the hip joint lacks enough space for smooth movement, causing jamming or pinching that can mimic tight hip flexors.
