The Powerhouse of Performance: Why Hip Flexors Matter for Runners and Cyclists

Adam is obviously happy that he doesn't have hip flexor tendinopathy running up Mt Feathertop in Victoria at the Up N Adam Bright Running Camp 2025!!

As runners and cyclists, we often focus on the big players—quads, hamstrings, glutes—but there’s a critical muscle group that doesn’t always get the spotlight it deserves: the hip flexors. These muscles are the unsung heroes of every stride and pedal stroke, playing a pivotal role in your performance, efficiency, and injury prevention. In this blog, we’ll dive into why hip flexors are so vital, explore the risks of hip flexor tendinitis and tendinopathy, and highlight why seeing a Physiotherapist at Up N Adam Performance Training & Physiotherapy is key to keeping you moving pain-free. Plus, we’ll emphasise the importance of trusting the recovery journey—because healing takes time, and patience is your greatest ally.

Why Hip Flexors Are Essential for Runners and Cyclists

Your hip flexors, primarily the iliopsoas (psoas major and iliacus) and rectus femoris, are responsible for lifting your thigh toward your torso, a movement central to both running and cycling. In running, strong hip flexors drive your knee forward during the swing phase, contributing to stride length and speed. For cyclists, they’re critical during the upstroke of the pedal cycle, ensuring smooth, powerful revolutions. Weak or dysfunctional hip flexors can lead to compensatory patterns, reduced efficiency, and even injury, making them a non-negotiable focus for any serious athlete.

Beyond performance, hip flexors stabilise the pelvis and spine, maintaining proper posture and alignment. When they’re tight, weak, or overworked, you might notice issues like lower back pain, hip tightness, or inefficient movement patterns, all of which can derail your training.

Hip Flexor Tendinitis: When Load Exceeds Capacity

Hip flexor tendinitis occurs when the tendons of these muscles are pushed beyond their limits, often due to overuse, sudden increases in training volume, or improper biomechanics. For runners, this might happen from ramping up mileage too quickly or neglecting strength training. Cyclists might experience it from prolonged periods in a flexed hip position, especially if their bike fit isn’t optimised (Physiotherapist Dean Waterman, will soon be joining the Up N Adam Team at Hamilton North for all Professional Bike Fits www.cyclefitphysio.com ).

When the tendon’s capacity is exceeded, microtears form, triggering inflammation, pain, and tenderness, typically felt in the front of the hip or groin. You might notice discomfort during activity, stiffness after rest, or pain when lifting your knee against resistance. Ignoring these symptoms can escalate the problem, turning a manageable issue into a chronic one.

From Tendinitis to Tendinopathy: A Shift in the Tendon’s Health

If tendinitis is left unaddressed, it can progress to tendinopathy—a degenerative condition where the tendon undergoes structural changes. Unlike tendinitis, which is primarily inflammatory, tendinopathy involves disorganised collagen fibres, reduced tendon strength, and a longer recovery timeline. This shift often occurs when athletes continue to push through pain, underestimating the injury’s severity or failing to adjust their training load.

Tendinopathy is trickier to treat because it’s not just about reducing inflammation; it requires rebuilding the tendon’s strength and resilience. This is where early intervention makes all the difference—the longer you wait, the more entrenched the damage becomes, and the longer it takes to recover.

Why You Need a Physiotherapist’s Expertise

If you suspect hip flexor tendinitis or tendinopathy, seeing a Physiotherapist at Up N Adam is a game-changer. Our physios will assess the current capacity of your hip flexor tendon through targeted tests, evaluating strength, flexibility, and movement patterns. This isn’t a one-size-fits-all situation—your tendon’s condition, training history, and biomechanics are unique, and a tailored approach is critical.

Based on their findings, your physio will design a strength and rehabilitation program to restore your tendon’s capacity without overloading it. This might include:

• Progressive loading exercises: Gradually strengthening the hip flexors with controlled movements like straight-leg raises or resisted hip flexion.

• Mobility work: Addressing tightness in the hip flexors or surrounding muscles to improve range of motion.

• Biomechanical corrections: Identifying and fixing issues like overstriding in running or poor saddle height in cycling.

• Load management advice: Guiding you on how to modify your training to allow healing while staying active.

Our physio’s expertise ensures you’re not just masking symptoms but addressing the root cause, setting you up for long-term success.

The Longer You Wait, the Longer It Takes

One key truth about tendon issues: the longer you ignore them, the longer they’ll take to resolve. Tendinitis caught early might improve in weeks with proper rest and rehab, but tendinopathy can take months, especially if compensatory patterns have set in. Chronic tendinopathy requires patience, as the tendon needs time to rebuild its structure and strength. Pushing through pain or returning to full training too soon can restart the cycle of injury, so trust in the journey is essential.

This is APA Sports Physiotherapist, Darren Glendenning, signing off for now!

You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com to test your core and guide you on your journey.

Bookings also available on our website for:

• Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fuelling

• VO2 Max testing - to discover more effective ways to train efficiently

• Strength & Conditioning Programs - contact us or book via the website or email us at upnadamptphysio@gmail.com

• Remedial Massage - to relieve accumulative muscle tension & keep you training well.

• BikeFit by Physiotherapist Dean Waterman - Coming soon to Up N Adam www.cyclefitphysio.com