Located in the front of your hip, your hip flexor allows you to bend your body forward, either by bringing your leg up to your chest or by bringing your chest down to your leg. Because this muscle is necessary for many different types of movements including walking, running and jumping, it can become strained or sore from repetitive use. The Mayo Clinic recommends icing a sore muscle as part of a treatment plan for minor injuries and muscle soreness.

Sit on a reclining chair or lie down. Sitting normally in a chair shortens your hip flexors. By extending your hip, you make it easier for the ice to reach your hip flexors.

Lay the washcloth over the injured area. This washcloth will protect your skin from the cold and will help prevent your clothes from becoming wet as the ice melts.

Place the ice pack over the washcloth. If you do not have an ice pack, you can use a bag of frozen peas or blueberries. The small size of these fruits and vegetables allows the bag to conform to the contours of your hip, exposing a larger surface to the ice.

Wait for approximately 20 minutes before removing the ice pack.

Repeat three times a day for two days.


If you injure your hip flexor, ice it as soon as possible. The ice helps reduce swelling and reduces the amount of time it will take for your injury to heal.


If you are experiencing a mild hip flexor strain or muscle soreness, the pain should diminish within two to three days. Consult your health care professional if your hip pain persists or increases in severity, as you could have a more serious hip injury.

Protect yourself from frostbite and nerve damage. Do not ice your hip flexor for more than 30 minutes at a time.

If you have a circulatory disease, do not ice your hip flexor.