Hip Flexor Strain: Rehab Exercises

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Your Care Instructions

Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you start to have pain.

Your doctor or physiotherapist will tell you when you can start these exercises and which ones will work best for you.

How to do the exercises

Pelvic tilt with marching

Picture of how to do pelvic tilt with marching
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slide 1 of 6, Pelvic tilt with marching,
  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Tighten your belly muscles and buttocks, and press your lower back to the floor.
  3. Keeping your knees bent, lift and then lower one leg up off the floor, and then lift and lower your other leg like you are marching. Each time you lift your leg, hold that position for about 6 seconds before lowering your leg.
  4. Repeat 8 to 12 times.

Scissors

Picture of how to do scissors exercise
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slide 2 of 6, Scissors,
  1. Lie on your back with your knees bent at a 90-degree angle and your feet off the floor.
  2. Tighten your belly muscles and buttocks, and press your lower back to the floor.
  3. Slowly straighten one leg, and hold that position for about 6 seconds. Your leg should be about 30 centimetres off the floor. Bring that leg back to the starting position, and then straighten your other leg. Hold that position for about 6 seconds, and then switch legs again.
  4. Repeat 8 to 12 times.

Hamstring stretch (lying down)

Picture of how to do hamstring stretch (lying down)
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slide 3 of 6, Hamstring stretch (lying down),
  1. Lie flat on your back with your legs straight. If you feel discomfort in your back, place a small towel roll under your lower back.
  2. Holding the back of your affected leg for support, lift your leg straight up and toward your body until you feel a stretch at the back of your thigh.
  3. Hold the stretch for at least 30 seconds.
  4. Repeat 2 to 4 times.

Quadricep and hip flexor stretch (lying on side)

Picture of how to do quadricep and hip flexor stretch, lying on side
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slide 4 of 6, Quadricep and hip flexor stretch (lying on side),
  1. Lie on your side with your good leg flat on the floor and your hand supporting your head.
  2. Bend your top leg, and reach behind you to grab the front of that foot or ankle with your other hand.
  3. Stretch your leg back by pulling your foot toward your buttock. You will feel the stretch in the front of your thigh. If this causes stress on your knee, do not do this stretch.
  4. Hold the stretch for at least 15 to 30 seconds.
  5. Repeat 2 to 4 times.

Hip flexor stretch (kneeling)

Picture of how to do hip flexor stretch, kneeling
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slide 5 of 6, Hip flexor stretch (kneeling),
  1. Kneel on your affected leg and bend your good leg out in front of you, with that foot flat on the floor. If you feel discomfort in the front of your knee, place a towel under your knee.
  2. Keeping your back straight, slowly push your hips forward until you feel a stretch in the upper thigh of your back leg and hip.
  3. Hold the stretch for at least 15 to 30 seconds.
  4. Repeat 2 to 4 times.

Hip flexor stretch (edge of table)

Picture of how to do hip flexor stretch on edge of table
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slide 6 of 6, Hip flexor stretch (edge of table),
  1. Lie flat on your back on a table or flat bench, with your knees and lower legs hanging off the edge of the table.
  2. Grab your good leg at the knee, and pull that knee back toward your chest. Relax your affected leg and let it hang down toward the floor until you feel a stretch in the upper thigh of your affected leg and hip.
  3. Hold the stretch for at least 15 to 30 seconds.
  4. Repeat 2 to 4 times.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse call line if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

Where can you learn more?

Go to https://www.healthwise.net/patientEd

Enter Y830 in the search box to learn more about "Hip Flexor Strain: Rehab Exercises".

Current as of: March 21, 2017