Hip Flexor Rehab
Free up your hips and end chronic tightness
4-week
Programme length
£60
Assessment
Not needed
GP referral
Level 5 therapists
Written by
RE:UP ALTRINCHAM
Want a personalised assessment?
This guide is a starting point. For a diagnosis and a programme built specifically around your injury, book a 1:1 with our sports therapists.
Book an Assessment, £60Ask a question20 Huxley Street, Altrincham WA14 5HH
ALSO AT RE:UP
Combine your rehab with contrast therapy. Sauna and ice bath from £20.
View recovery sessionsOVERVIEW
Targets hip flexor strain, chronic tightness and hip impingement. 4-week plan combining strength, mobility and soft tissue work.
Written by our sports therapists at RE:UP · Reviewed May 2026
WHAT IS IT
What is Hip Flexor?
The hip flexors — primarily the iliopsoas and rectus femoris — are the muscles that lift the thigh towards the trunk. Hip flexor strains and chronic tightness are common in runners, cyclists, and people who sit for long periods. Left unaddressed, tight hip flexors contribute to lower back pain, anterior pelvic tilt, and reduced running economy, making them one of the most important muscle groups to address in any lower-body rehabilitation programme.
COMMON CAUSES
What causes Hip Flexor problems?
- 01Sudden strain during sprinting, kicking, or rapid hip flexion
- 02Overuse from repetitive running without adequate recovery
- 03Prolonged sitting shortening the hip flexors and reducing tissue tolerance
- 04Hip flexor weakness relative to the demands placed on them
- 05Poor hip mobility requiring the hip flexors to work harder
- 06Returning to training too quickly after a period of inactivity
- 07Cycling with a seat that is too low, over-recruiting the hip flexors
IMPORTANT
When to seek urgent help
Seek medical attention before starting this guide if you experience any of the following. Call your GP, NHS 111, or go to A&E.
- !Sudden severe pain and inability to walk normally after a specific mechanism
- !Significant immediate swelling or bruising in the groin or hip area
- !A palpable gap or depression in the muscle
- !Pain that radiates into the groin from the lower back — may suggest referred pain from the lumbar spine
SUITABLE FOR
Is this guide right for you?
- Hip flexor strain
- Chronic hip tightness
- FAI (hip impingement)
- Footballers & runners
- Desk workers
WHAT'S INCLUDED
What this guide covers
- 4-week progressive exercise programme (PDF)
- Mobility & flexibility routine
- Strengthening protocol
- Postural correction guide
- Booking link for 1:1 assessment at RE:UP
TRAINING
Can you train during recovery?
Usually yes, with modifications. Running and sprinting are typically reduced in the early phase. Strength work for the upper body and other lower body muscle groups is maintained. Activities that cause significant pain during hip flexion — such as cycling with a low seat — may need to be modified.
TIMELINE
Recovery timeframe
Minor hip flexor strains typically resolve in 2–4 weeks. Moderate strains take 4–8 weeks. Hip flexor tendinopathy and chronic tightness often take 6–10 weeks of consistent rehabilitation. Returning to full sprinting and kicking loads before strength is restored increases re-injury risk.
PROFESSIONAL ASSESSMENT
How RE:UP can help
A sports therapy assessment at RE:UP for hip flexor problems identifies whether the issue is a muscle strain, tendinopathy, or hip joint-related pain (all of which can present similarly). The rehabilitation programme addresses the muscle and tendon through progressive loading, combined with hip mobility work and review of any training or postural factors contributing to the problem.
Book an Assessment, £60FAQ
Frequently asked questions
RE:UP ALTRINCHAM
Want a personalised assessment?
This guide is a starting point. For a diagnosis and a programme built specifically around your injury, book a 1:1 with our sports therapists.
Book an Assessment, £60Ask a questionALSO AT RE:UP
Combine your rehab with contrast therapy. Sauna and ice bath from £20.
View recovery sessions