Pain in the front of the hip can be frustrating and limiting, especially for individuals who engage in activities such as running, weightlifting, or sitting for long hours. Whether the discomfort appears gradually or suddenly, understanding the underlying cause is crucial to finding relief.
At Unity Chiropractic Wellness, a leading chiropractic clinic in New York City, we help patients identify the source of hip pain, improve mobility, and restore function through targeted chiropractic care and movement-based treatments.
This guide explores the common causes of anterior hip pain, effective treatments, and prevention strategies to keep your hips strong and pain-free.
Common Causes of Pain in the Front of the Hip
1. Hip Flexor Strain or Tightness
The hip flexors, including the iliopsoas, rectus femoris, and sartorius muscles, play a key role in lifting the leg and stabilizing the pelvis. Overuse, excessive sitting, or repetitive activities like running and squatting can lead to:
• Muscle tightness that restricts movement
• Strains or microtears from sudden or excessive force
• Pain when lifting the knee, running, or stretching the hip
How to Identify It:
• Pain or tightness at the front of the hip
• Discomfort when walking upstairs or lifting the knee
• Tenderness or tightness when stretching the hip flexors
2. Hip Impingement (FAI – Femoroacetabular Impingement)
Hip impingement occurs when extra bone growth (bone spurs) around the hip joint creates friction between the femur and the hip socket. This condition is common in athletes and individuals with repetitive hip flexion movements.
How to Identify It:
• Pain deep in the front of the hip or groin area
• Increased discomfort when sitting for long periods
• A pinching sensation when bending or squatting deeply
3. Hip Labral Tear
The labrum is a ring of cartilage that lines the hip socket, providing stability and cushioning. Repetitive stress, trauma, or impingement can cause the labrum to tear, leading to persistent hip pain and instability.
How to Identify It:
• Pain deep in the hip, often felt in the groin or front of the hip
• Clicking, locking, or catching sensation in the hip joint
• Pain that worsens with rotation or prolonged sitting
4. Iliopsoas Bursitis
The iliopsoas bursa is a fluid-filled sac located between the hip flexor tendon and the pelvis. When inflamed, it can cause pain and discomfort in the front of the hip. This condition often results from overuse, poor posture, or muscle imbalances.
How to Identify It:
• Pain or tenderness near the groin or deep in the front of the hip
• Discomfort when extending the leg behind you
• A snapping sensation when moving the hip
5. Hip Arthritis
Osteoarthritis or inflammatory arthritis in the hip joint can cause pain in the front of the hip due to the breakdown of cartilage and inflammation of the joint.
How to Identify It:
• Stiffness and pain in the hip joint, especially in the morning
• Decreased range of motion
• Pain with weight-bearing activities like walking and standing
6. Referred Pain from the Lower Back or Pelvis
Sometimes, hip pain is not caused by a hip injury but rather from lower back issues, sacroiliac joint dysfunction, or pelvic misalignment.
How to Identify It:
• Pain that starts in the lower back and radiates to the hip
• Numbness, tingling, or weakness in the hip or leg
• No direct injury to the hip joint
Chiropractic Treatment for Front Hip Pain
At Unity Chiropractic Wellness, our chiropractic treatments focus on addressing the root cause of hip pain rather than just managing symptoms.
1. Spinal and Pelvic Adjustments
Misalignment in the lower back, pelvis, or sacroiliac joint can contribute to hip pain and dysfunction. Chiropractic adjustments help:
• Restore proper pelvic alignment
• Reduce pressure on nerves affecting the hip
• Improve overall hip mobility and stability
2. Myofascial Release and Soft Tissue Therapy
Tight muscles and trigger points in the hip flexors, quadriceps, or glutes can contribute to anterior hip pain. Soft tissue therapy helps:
• Reduce muscle tightness and adhesions
• Improve circulation and healing
• Enhance range of motion
3. Hip Mobility and Strengthening Exercises
Weak or imbalanced muscles around the hip can lead to excessive joint strain. We focus on strengthening the glutes, core, and hip stabilizers to:
• Improve hip function and alignment
• Reduce stress on the front of the hip
• Prevent future injuries
Common exercises include:
• Hip flexor stretches
• Glute activation drills
• Core strengthening exercises
• Controlled hip mobility drills
4. Postural Corrections and Movement Retraining
Poor posture and repetitive movement patterns contribute to hip dysfunction. We assess gait, standing posture, and movement mechanics to:
• Identify compensations or imbalances
• Correct muscle activation patterns
• Reduce strain on the hip joint
At-Home Remedies for Front Hip Pain
1. Apply Heat or Ice
• Ice: Helps reduce acute inflammation (apply for 15-20 minutes).
• Heat: Improves blood flow and relaxes tight muscles.
2. Gentle Stretching and Mobility Work
• Hip flexor stretch: Helps lengthen tight hip flexors.
• Foam rolling: Targets tight quads, hip flexors, and glutes.
• Seated or lying figure-four stretch: Opens up the hips and reduces tension.
3. Modify Activity Levels
• Avoid overtraining or excessive high-impact movements.
• Gradually reintroduce movements to avoid aggravation.
• Change sitting positions frequently if prolonged sitting worsens symptoms.
When to See a Chiropractor for Hip Pain
Seek professional care if you experience:
• Persistent or worsening pain despite rest and home remedies
• Hip pain that limits daily activities (walking, squatting, or standing)
• Clicking, locking, or instability in the hip joint
• Pain radiating down the leg or into the lower back
At Unity Chiropractic Wellness, we offer comprehensive chiropractic care in Manhattan, helping patients restore function, reduce pain, and prevent future injuries.
Conclusion: Keep Your Hips Strong and Pain-Free
Pain in the front of the hip can stem from a variety of causes, including muscle strain, hip impingement, arthritis, and referred pain from the lower back. Addressing muscle imbalances, improving mobility, and ensuring proper alignment can prevent chronic pain and enhance performance in daily activities and workouts.
If you’re experiencing persistent hip pain, schedule an appointment at Unity Chiropractic Wellness today for a comprehensive assessment and customized treatment plan to get back to pain-free movement!