Hip and Groin Pain That Limits Movement and How We Help You Recover Safely
Deep pain at the front of the hip or groin can quietly take control of daily life. Simple tasks like lifting your leg, walking uphill, standing from a chair, or stepping into a car may suddenly feel awkward or painful. Many people describe a pulling, tight, or catching sensation that feels difficult to locate and even harder to ignore.
This pattern of pain is commonly linked to an iliopsoas strain. It is also one of the most frequently misunderstood causes of hip and groin discomfort. Symptoms are often mistaken for a hip joint problem, a groin strain, or even a lower back issue. When the true cause is missed, pain tends to linger or return as soon as activity increases.
Early assessment makes a real difference when hip or groin pain begins to limit movement or confidence. Book an assessment at Perfect Balance Clinic to gain clear answers early and reduce the risk of ongoing flare-ups.
What Is an Iliopsoas Strain
The iliopsoas is central to controlling leg lift. It is made up of two muscles that work together. The psoas major runs from the lower spine. The iliacus sits inside the pelvis.
These muscles link and attach to the upper thigh bone. The attachment allows the iliopsoas to affect hip motion and spinal position.
Daily tasks place regular demand on the iliopsoas. This constant demand makes it vulnerable when load increases too quickly or movement control is reduced.
Overuse of the muscle fibres or tendon can trigger an iliopsoas strain. A sprint or kick can trigger it, or it can develop through repeated loading.
What Does a Pulled Iliopsoas Feel Like
Unlike surface strains, the pain is often hard to describe clearly. Many people struggle to describe it clearly, which adds to uncertainty and frustration. Common sensations include:
- Deep pain at the front of the hip or groin
- Discomfort when lifting the knee
- Pain that increases during stair climbing or walking uphill
- A pulling or tight feeling deep inside the pelvis
- Lower back discomfort linked to hip movement
- Pain when standing after sitting for long periods
Pain commonly worsens when hip extension is combined with standing tall.
Why Iliopsoas Strains Are Commonly Missed
A single structure rarely explains hip and groin pain. Many conditions feel similar, which limits reliable self-diagnosis. Iliopsoas strain is frequently confused with:
- Hip joint irritation
- Labral problems inside the hip
- Groin muscle injury
- Lower back referral
- Other hip flexor strains
Scan results by themselves often lack context. Movement assessment provides critical insight into the source of pain.
Common Causes of Iliopsoas Strain
This injury rarely appears without reason. Most symptoms develop after a shift in load or daily habits. Frequent contributors include:
- Sprinting or sudden acceleration
- Repetitive kicking actions
- Running with increased distance or intensity
- Cycling with sustained hip flexion
- Long hours of sitting followed by activity
- Poor trunk or pelvic control during lifting or sport
- Rapid return to training after rest or injury
Both active individuals and sedentary workers can experience this issue. This issue occurs outside of sporting activity.
How to Test for Iliopsoas Strain
No single assessment can diagnose an iliopsoas strain by itself. Diagnosis relies on combining findings from history and physical assessment. Assessment commonly includes:
- Active hip flexion against resistance
- Passive hip extension testing
- Functional movements such as step-ups or lunges
- Observation of walking and posture
- Review of trunk and pelvic control
Pain reproduction during controlled hip flexion or leg lifting often points toward iliopsoas involvement.
Muscle Strain or Tendon Involvement
Why Some Iliopsoas Injuries Behave Differently
Not all iliopsoas pain behaves the same way. Some cases settle quickly with short-term care. Others linger, fluctuate, or return as soon as activity resumes. Such symptom behaviour is typical of tendon involvement.
The iliopsoas tendon sits deep at the front of the hip where the muscle attaches to the thigh bone. Ongoing loading without recovery increases tendon irritation.
The difference is significant as tendon-related pain behaves differently during treatment.
How Tendon-Related Iliopsoas Pain Often Feels
People with tendon involvement frequently report
- Gradual onset rather than sudden pain
- Discomfort during repeated hip flexion
- Pain that eases during warm-up but returns later
- Reduced tolerance to sitting followed by activity
- Ongoing irritation rather than sharp pain
Short-term symptom relief from rest does not restore load tolerance. This often results in repeated flare-ups.
Why Stretching Alone Often Makes Things Worse
Hip flexor stretching is a typical instinct. Stiffness may ease with gentle movement, while repeated stretching can increase irritation.
Controlled loading is better tolerated by tendons than lengthening. Symptoms commonly persist when strength and movement control are missing.
How Long Does It Take for an Iliopsoas Injury to Heal
How soon care begins can affect recovery time. General recovery ranges include:
- Mild strain may settle within two to three weeks
- Moderate strain often needs six to eight weeks
- Long-standing or tendon-related cases may take several months
Pain reduction alone does not mean recovery is complete. The muscle and tendon must handle load again before activity increases.
Why Iliopsoas Pain Often Persists
Many people rest until pain eases, then return to normal activity without rebuilding capacity. Common reasons symptoms linger include:
- Avoiding movement rather than restoring tolerance
- Stretching without strength work
- Ignoring trunk and pelvic control
- Returning to sport without graded progression
- Ongoing sitting habits that stress the hip
Without guided loading, the iliopsoas remains vulnerable.
How Iliopsoas Strain Can Affect the Lower Back
The psoas links directly with the lower spine. When irritated, it can influence spinal movement and muscle tone. This often leads to:
- Lower back stiffness
- Difficulty standing upright after sitting
- A sense of imbalance during walking
Treating the hip alone without addressing spinal control often leaves symptoms unresolved.
How Iliopsoas Strain Is Treated
Restoring hip function while allowing tissue recovery is the focus of treatment. Early care often includes:
- Temporary reduction of aggravating activity
- Gentle movement to maintain range
- Hands-on treatment to surrounding structures
- Advice on sitting, standing, and daily habits
As symptoms settle, care progresses toward:
- Controlled hip flexion loading
- Trunk and pelvic stability work
- Gradual return to walking, running, or sport
- Movement retraining for daily tasks
When tendon involvement is present, activity is adjusted rather than removed, with gradual exposure to load.
Exercises Used During Recovery
The stage of recovery and daily demands guide exercise choice. Early-stage movements may include:
- Supine heel slides
- Bent-knee marching
- Isometric hip flexion holds
Later stages often involve:
- Standing resisted hip flexion
- Split-stance control drills
- Step-through patterns
- Task-specific or sport-specific loading
Progression is based on response, not timelines.
How We Help at Perfect Balance Clinic Moorgate
At Perfect Balance Clinic Moorgate, iliopsoas care begins with a detailed movement assessment rather than isolated symptom management. Your assessment focuses on:
- Hip strength and coordination
- Trunk and pelvic control
- Walking and task mechanics
- Work, sport, or training demands
- Barriers to recovery
Our Moorgate clinic offers physiotherapy, osteopathy, sports therapy, rehabilitation, laser therapy, shockwave therapy, gait analysis, and acupuncture. Care can progress without being split across referrals.
What Happens During Your First Appointment
Your first visit includes:
- A detailed discussion of symptoms and triggers
- Physical assessment of hip and spine movement
- Clear explanation of findings
- A structured plan forward
You leave knowing what is driving your pain and what needs to change.
Our Clinic Environment
Seeing where care takes place helps build trust and confidence before attending.
What Patients Say
Choosing care for ongoing pain often feels easier after hearing from others who have been through similar experiences. Feedback commonly highlights clear explanations, feeling listened to, steady progress, and confidence returning to movement.
Book Your Appointment
Let’s help you recover properly and return to the activity you enjoy. Fill in the form below and one of our team members will reach out shortly to arrange your assessment and discuss the next steps for your care.
Moving Forward With Confidence
Ongoing hip or groin pain often becomes something people work around rather than resolve. When movement feels uncertain, confidence gradually fades and activity narrows.
An iliopsoas strain responds best when the cause is clearly identified and movement is rebuilt in a steady, structured way. With the right assessment and guidance, most people regain comfort, strength, and trust in their movement again.
If hip or groin pain is holding you back, an assessment at Perfect Balance Clinic Moorgate can provide clarity and direction from the first visit.
Finding Us in Moorgate
Perfect Balance Clinic – Moorgate
Centrally located near Moorgate and Liverpool Street stations, our clinic is easy to reach by Underground, bus, or train.
Please note: There is no on-site parking at the Moorgate clinic. We recommend nearby public car parks, including:
- Finsbury Square Car Park
- London Wall Car Park
We also offer early morning and evening appointments to suit your schedule, making it easier to fit your recovery around work, training, or daily commitments.
Book a Consultation Today
Perfect Balance Clinic at Moorgate
