Reasons for Pain When Lifting Leg to Put Pants On

Have you ever experienced pain when lifting your leg to put on your pants? It might seem like a simple task, but sometimes, it can cause discomfort or even sharp pain. Let’s explore why this happens and what you can do about it.

Understanding the Hip Flexor 

Firstly, it’s important to understand that our bodies are intricate systems of bones, muscles, tendons, and nerves. When we perform certain movements, like lifting our legs, various parts of our body work together. Sometimes, though, if something isn’t quite right, it can lead to pain or discomfort. 

Here is a breakdown of the hip joint: 

The hip flexors are a group of muscles located in the front of the hip area. They play a crucial role in various movements, including lifting the thigh towards the torso, bending at the waist, and walking or running. 

The primary hip flexor muscles include the iliopsoas muscles, rectus femoris, sartorius, and tensor fasciae latae. The main nerve that runs down the hip is the sciatic nerve. 

When you lift your leg to put on pants, the hip flexors are primarily responsible for this movement. As you lift your leg, the hip flexor muscles contract to bring your thigh closer to your torso, allowing you to step into your pants. However, if these muscles are tight, weak, or strained, it can lead to pain or discomfort during this movement.

Top 5 Causes of Hip Flexor Pain

Causes of Hip Flexor Pain: Strained Muscle  

One common reason for pain when lifting your leg is a strained muscle. Muscles can become strained when they’re stretched too far or used in a way they’re not accustomed to. This often occurs during activities that involve sudden movements or excessive stretching of the hip flexors, such as sprinting, kicking, or sudden changes in direction during sports such as hockey players or soccer players. ¹

The muscles in your hips and thighs, particularly the hip flexors, play a significant role when you lift your leg to put on pants. If these muscles are tight or strained, it can cause pain when you try to move your leg in that way. Conditions of tight hip muscles include adductor strains. 

Poor Posture May Cause Hip Flexor Pain ²

Maintaining poor posture, such as slouching or sitting with the hips flexed for extended periods, can contribute to hip flexor pain.

This can cause muscle weakness and tightness. This leads to discomfort when engaging in activities that require hip flexion.

The Other Culprit: Adductors  

​Now, sometimes when you experience hip flexor pain while putting on pants, it might not be directly caused by the hip flexor muscles themselves. Instead, it could be due to tension or tightness in the adductor muscles (adductor longus, brevis, and magnus.) 

Imagine this: when you lift your leg to put on pants, your hip flexors are doing much of the work, but your adductor muscles are also engaged to some extent.

If your adductor muscles are tight or overworked, they can pull on the muscles and tendons around the hip joint, including the hip flexors.

This extra tension or strain on the hip flexors can lead to pain or discomfort when you lift your leg.

Tight adductor muscles (groin strains) can result from various factors, such as sitting for long periods, repetitive movements, or even certain sports activities. When these muscles are tight, they can affect the overall balance and coordination of the muscles around the hip joint, potentially leading to issues like hip flexor pain.

Inflammation of the Hip Tendons May Cause Painful Hip 

Another possible culprit is inflammation or irritation of a tendon in your hip or thigh. Tendons are tough bands of tissue that connect muscles to bones. When these tendons become inflamed, often due to overuse or repetitive movements, it can lead to pain and difficulty with certain movements, like lifting your leg.

Other Possible Causes of Hip Flexor Pain 

Sometimes, underlying conditions such as hip arthritis or bursitis can also contribute to pain when lifting your leg.

Arthritis is a condition that causes inflammation in the joints, while bursitis is inflammation of the fluid-filled sacs that cushion the joints.

Both conditions can make movements like lifting your leg more painful and challenging.

Treatments for Hip Flexor Pain 

So, what can you do if you experience pain when lifting your leg to put on pants?

Rest the Injured Hip 

Firstly, it’s essential to listen to your body. If something causes pain, it’s best to avoid it or modify the physical activity until the pain subsides. Resting the affected area and applying R.I.C.E (good at-home treatments). 

R.I.C.E. is a simple method used to treat minor injuries and alleviate pain and swelling. Here’s what it stands for:

• Rest: Resting the injured area is crucial to allow the body to heal. Avoid activities that aggravate the injury and give the affected area time to recover.
• Ice: Applying ice to the injured area helps reduce swelling and numbs the area to alleviate pain. Wrap ice or a cold pack in a thin towel and apply it to the injured area for about 15-20 minutes at a time, several times a day.
• Compression: Compression helps control swelling and provides support to the injured area. Use an elastic bandage or compression wrap to gently wrap the injured area, ensuring it’s snug but not too tight.
• Elevation: Elevating the injured area above the level of the heart helps reduce swelling by promoting drainage of excess fluid. Prop up the injured limb on pillows or cushions whenever possible, especially when resting or sleeping.

Following the R.I.C.E. method can help manage pain and swelling, promote healing, and speed up recovery from minor injuries. However, if the injury is severe or doesn’t improve with R.I.C.E. treatment, it’s essential to seek medical attention.

5 Rehab Exercises for Hip Pain 

Gentle stretching exercises and strengthening exercises can also be beneficial. Gentle stretches for the hip flexors and thighs can help improve flexibility and reduce tightness. Strengthening exercises, particularly those targeting the muscles around the hips and thighs, can help support the joint and reduce strain.

The following stretches and strengthening exercises may help alleviate hip flexor pain:

Hip Flexor Stretch:

• Start in a kneeling position, with one knee on the ground and the other foot flat on the floor in front, creating a lunge position.
• Keep your back straight and gently lean forward, shifting your weight onto the front leg, until you feel a stretch in the hip flexor of the back leg.
• Hold the stretch for 15-30 seconds, then switch sides and repeat.

Standing Quadriceps Stretch:

• Stand upright with feet hip-width apart.
• Bend one knee and bring your heel towards your buttocks, grabbing the ankle with your hand.
• Keep your knees close together and gently pull your heel towards your buttocks until you feel a stretch in the front of your thigh.
• Hold the stretch for 15-30 seconds, then switch sides and repeat.

• Seated Hip Flexor Stretch:
  • Sit on the edge of a chair with your feet flat on the floor.
  • Cross one ankle over the opposite knee, creating a figure-four shape with your legs.
  • Keeping your back straight, gently lean forward until you feel a stretch in the hip of the crossed leg.
  • Hold the stretch for 15-30 seconds, then switch sides and repeat.

These exercises can help improve range of motion, strengthen the hip muscles, and alleviate hip flexor pain when performed regularly. Remember to start slowly and gradually increase intensity as your strength and flexibility improve. If you experience intense pain or discomfort during these exercises, stop immediately and consult a healthcare professional.

If you are having chronic pain or have severe cases, it’s a good idea to consult a healthcare provider or physical therapist. They can evaluate your symptoms, perform any necessary tests, and provide guidance on the best course of action. In some cases, physical therapy or other treatments (corticosteroid injection) may be recommended to address the underlying cause of the pain.

The Takeaway 

In conclusion, pain when lifting your leg to put on pants can be caused by a variety of factors, including muscle strain, tendon inflammation, or underlying conditions like arthritis. By listening to your body, practicing gentle stretches and strengthening exercises, and seeking appropriate medical guidance if needed, you can effectively manage and alleviate the pain, allowing you to go about your daily activities with greater comfort and ease.

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References

1. Leporace G, Tannure M, Zeitoune G, Metsavaht L, Marocolo M, Souto Maior A. Association between knee-to-hip flexion ratio during single-leg vertical landings, and strength and range of motion in professional soccer players. Sports Biomech. 2020 Jun;19(3):411-420. doi: 10.1080/14763141.2018.1494207. Epub 2018 Jul 12. PMID: 30001180. ↩︎
2. Driscoll C, Aubin CE, Labelle H, Dansereau J. The relationship between hip flexion/extension and the sagittal curves of the spine. Stud Health Technol Inform. 2008;140:90-5. PMID: 18810006. ↩︎