Hip Flexor Pain and Golf: What Every Golfer Should Know
For many golfers, few things feel better than stepping up to the tee on a beautiful day and taking a smooth, powerful swing. But if you’ve started noticing a nagging ache or tightness at the front of your hip during or after your rounds, you’re not alone. Hip flexor pain is a common complaint among golfers, and if left unaddressed, it can interfere with your swing, your stamina, and your overall enjoyment of the game.
At Motion Orthopaedics, we work with athletes of all levels, including weekend golfers and competitive players, who want to stay healthy and pain-free on the course. Let’s break down why hip flexor pain happens in golf, how to recognize the signs, and what you can do to keep your hips strong, mobile, and ready for 18 holes.
Why Golfers Are Prone to Hip Flexor Pain
Your hip flexors are a group of muscles at the front of the hip that allow you to lift your leg, bend at the waist, and stabilize your pelvis. The main muscles involved include the iliopsoas, rectus femoris, and sartorius. These muscles work hard during a golf swing, especially during your setup, backswing, and follow-through.
Here’s why golfers, in particular, are at risk for hip flexor pain:
Repetitive Motion
Every golf swing places rotational force on your hips. Over time, the repetitive nature of the motion can strain or irritate the hip flexors, especially if flexibility or core strength is lacking.
Posture and Stance
Golfers spend hours in a slightly bent position during play and practice, which keeps the hip flexors in a shortened position. This can lead to tightness, weakness, and eventually pain.
Walking the Course
Even golfers who use carts often walk significant distances during a round. Tight or overworked hip flexors may begin to ache after extended walking or climbing hills.
Muscle Imbalances
If the glutes and core aren’t activating effectively, the hip flexors can become overworked as they try to compensate, leading to overuse injuries.
Recognizing the Signs of Hip Flexor Pain in Golfers
Hip flexor pain can come on gradually or suddenly, depending on whether it’s due to overuse, muscle strain, or tightness. For golfers, common symptoms include:
- A dull ache or sharp pain at the front of the hip or groin
- Pain or stiffness when setting up your stance or rotating through your swing
- Discomfort when walking, especially uphill or over uneven ground
- Difficulty fully extending the hip or rising from a seated position after a round
- Tightness that limits your range of motion during your backswing or follow-through
If your hip flexor pain is making it harder to play or enjoy the game, it’s important to take action before it leads to compensatory injuries in the back, knees, or elsewhere.
How to Prevent and Manage Hip Flexor Pain on the Course
The key to avoiding hip flexor pain as a golfer is maintaining flexibility, strength, and good mechanics. Here are steps you can take to protect your hips:
1. Prioritize a Dynamic Warm-up
Many golfers skip the warm-up and head straight to the first tee, but this can leave the hip flexors tight and unprepared for the demands of a full swing.
Before you play, try:
- Leg swings (forward/backward and side-to-side)
- Walking lunges with a twist
- Hip circles or gentle hip openers
This helps activate the hip muscles and increase blood flow to the area.
2. Incorporate Hip Flexor Stretches
After your round (or on non-golf days), stretch your hip flexors to prevent tightness from building up.
Try the kneeling hip flexor stretch:
- Kneel on one knee, with the other foot flat in front.
- Gently press your hips forward until you feel a stretch at the front of the hip.
- Hold for 20–30 seconds, and repeat on both sides.
3. Strengthen Your Glutes and Core
Weak glutes and core muscles force the hip flexors to work overtime during your swing. Strengthening these areas can help offload stress from the hip flexors.
Exercises to focus on:
- Glute bridges
- Side planks
- Bird dogs
- Clamshells
These moves help build stability and power for a smoother, more efficient swing.
4. Modify Your Swing Mechanics
Sometimes, hip flexor pain is a sign that your swing mechanics need tweaking. Over-rotating or swaying during your swing can place unnecessary strain on the hips.
Consider working with a golf pro or physical therapist who can assess your form and suggest adjustments that protect your hips while maximizing performance.
5. Listen to Your Body
If you feel hip pain during or after your round, don’t ignore it. Rest, apply ice, and modify your activities to prevent further strain. If the pain persists beyond a few days, or if it’s interfering with your swing, it’s time to seek professional help.
When to See a Specialist for Hip Flexor Pain
While mild hip flexor discomfort often improves with rest and stretching, ongoing pain could indicate a more serious issue, such as:
- A muscle strain or tear
- Hip labral tear
- Tendinitis or bursitis
- Early hip impingement
At Motion Orthopaedics, we specialize in diagnosing the root cause of hip flexor pain and developing customized treatment plans to help golfers return to the game safely. Our team offers non-surgical treatments like sports medicine, guided exercise programs, and, in some cases, targeted injections to relieve inflammation and support healing.
Meet Our Hip Specialists
- David J. King, MD, is a board-certified orthopedic surgeon specializing in hip pain as well as knee, shoulder, elbow and ankle injuries. Click here to learn more about Dr. King.
- Scott W. Zehnder, MD, is a board-certified orthopedic surgeon who is fellowship trained in orthopedic sports medicine. Click here to learn more about Dr. Zehnder.
Don’t Let Hip Flexor Pain Take You Off the Course
Golf should be enjoyable, not painful. If you’re struggling with hip flexor pain, addressing it early can keep it from affecting your swing, your stamina, and your love of the game.
Motion Orthopaedics is here to help you stay active and injury-free, with expert care tailored to your needs as a golfer.
Click here to request an appointment and start your journey toward pain-free hips.
