How to Test for Tight Hip Flexors – And How Boulder Sports Clinic Can Help

Tight hip flexors are one of the most common issues we see in athletes, active adults, and desk workers in Boulder. Whether you’re a runner, cyclist, CrossFit athlete, or spend long hours sitting, your hip flexors can become shortened and restricted — leading to pain, poor posture, and reduced performance. Here’s how to tell if your hip flexors are tight, why it matters, and how we can help you fix them.

What Are the Hip Flexors?

Your hip flexors are a group of muscles — primarily the iliopsoas, rectus femoris, and sartorius — that allow you to lift your knees and bend at the waist. When they become tight or shortened, they can create imbalances that affect your back, hips, and legs.

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How to Test for Tight Hip Flexors

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1. The Thomas Test (Self-Check)

• Lie on your back on a firm surface.
• Pull one knee toward your chest and hold it.
• Let your other leg hang freely off the edge of the bed or table.
• What to look for:
  
  • If your hanging thigh doesn’t stay flat or your knee extends instead of bending, your hip flexors are likely tight.

2. Standing Lunge Stretch Test

• Step into a lunge position with one foot forward.
• Gently press your hips forward while keeping your torso upright.
• What to look for:
  
  • If you feel an immediate, sharp stretch or can’t fully extend your hip, tightness is present.

3. Posture Check

• Stand naturally and look at your low back in a mirror or photo.
• Excessive low-back arching or a tilted pelvis (anterior pelvic tilt) can indicate chronically tight hip flexors.

Why Tight Hip Flexors Matter

Tight hip flexors can cause more than just discomfort. They can contribute to:

• Low back pain: Excessive lumbar arching strains the spine.
• Hip impingement or groin pain: Restricted motion stresses surrounding tissues.
• Reduced athletic performance: Shortened stride length and power loss for runners and cyclists.
• Knee pain: Altered movement patterns can stress the knees.
• Postural issues: Sitting for long periods reinforces poor alignment.

Ignoring hip flexor tightness can lead to chronic pain, injuries, and reduced mobility.

How Boulder Sports Clinic Treats Tight Hip Flexors

Massage Therapy

Our massage therapists use deep tissue techniques to release muscle adhesions, improve blood flow, and restore normal length to the hip flexors.

Dry Needling

Dry needling targets trigger points within the iliopsoas and rectus femoris, reducing tension and resetting muscle function. This can provide rapid relief for stubborn tightness.

Active Release Technique (ART)

ART combines precise manual pressure with movement to break up scar tissue and adhesions. This advanced technique restores normal gliding between muscles and fascia, improving flexibility and reducing pain.

Physical Therapy

Our physical therapists create customized rehab plans that include:

• Targeted stretching and mobility drills
• Strengthening exercises for the glutes and core (to balance hip function)
• Movement retraining to prevent recurrence
• Education on posture and workplace ergonomics for long-term relief

Take Action on Hip Flexor Health

Whether your tight hips are affecting your workouts, your posture, or your daily comfort, Boulder Sports Clinic can help. By combining massage therapy, dry needling, Active Release Technique, and physical therapy, we address the root cause of your tight hip flexors and get you moving pain-free.

👉 Call us today to schedule an evaluation and start improving your hip health.

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