Hip Flexor Foam Roller

hip flexor
Image Source: Mikael Häggström

I pulled my hip flexor muscle several years ago and until recently, I’ve battled it every time I was sprinting or running. If you’ve ever had a nagging injury whether it be knee, hip, hamstring, shoulder etc. you know how frustrating it can be to constantly be re-aggravating it every time you’re active.

I actually stopped running altogether because of it.  That changed once I started using the Rumble Roller to self massage it. More so than my IT band, foam rolling my hip flexor area really sold me on foam rollers in general. I recently began doing interval training, consisting of mostly sprints and I’ve had zero issues with my hip, which has been a revelation for me.

Here’s how to do it:

  • Lie face down with the foam roller resting at the top of your right hip flexor.
  • Place your forearms on the ground in front of you.
  • Extend your back left leg out with your toe pressed into the ground.
  • Slowly roll back and forth over your hip area.
  • Gently roll your hips left and right to find the trigger point areas. If you do find a tight trigger point, pause for 5-10 seconds on that spot.

This video from Sports Web PT should help:

I highly recommend a Rumble Roller for foam rolling your hip. The contours can really reach into your hip flexor and provide that satisfying dull ache.

Conventional wisdom that states 20-30 second intervals doesn’t really hold true for the hip area. Similar to the shoulders, the zone is too small to roll that slowly over. I’ll usually find that tender trigger point and hold there for 20+ seconds. Then slowly roll it out and do it again.