If you’ve ever dealt with tight, painful hip flexors that just won’t chill—no matter how much you stretch or foam roll—you’re not alone. These muscles are notorious for getting overworked and under-recovered, especially if you sit a lot, run regularly, or lift heavy. So the big question is: can you dry needle hip flexors to release that deep tension and help with pain? Absolutely. And when done right, it can be a total game-changer.

Let’s break down what dry needling actually does, how it applies to your hip flexors, and what you can expect if you’re thinking of giving it a try.

First, What Are the Hip Flexors?

Your hip flexors are a group of muscles that sit deep in the front of your hip. The two most important players here are:

• Psoas Major: Starts in your lower back and wraps down through the pelvis.

• Iliacus: Runs from your hip bone and joins up with the psoas to form the iliopsoas.

Together, these muscles help you lift your knee, bend at the hip, and stabilize your pelvis. But when they get tight, shortened, or full of trigger points (those painful knots), they can throw off your whole posture—and cause issues like low back pain, hip tightness, and even pinched nerves.

How Dry Needling Helps the Hip Flexors

Dry needling uses a thin, filiform needle (the same kind used in acupuncture) to target and deactivate trigger points in your muscles. When it comes to the hip flexors, this can be especially effective because:

The muscles are deep – Foam rolling or massage might not reach the deeper layers, but dry needling can.

It resets the muscle – Trigger points can lock a muscle into constant contraction. The needle interrupts that cycle, allowing it to finally relax.

It improves blood flow – Once that muscle tension releases, blood and nutrients can move freely again, speeding up recovery.

It relieves referred pain – Sometimes hip flexor issues show up as back pain, groin discomfort, or tightness in the quads. Dry needling gets to the root of it.

Curious how it all works? Here’s our dry needling service page where you can learn more about what we do at Total Health and Rehab.

What Conditions Benefit from Hip Flexor Dry Needling?

Dry needling the hip flexors is used for a bunch of issues, including:

• Chronic hip flexor tightness or pain

• Low back pain with anterior pelvic tilt

• Postural imbalances from long hours of sitting

• Overuse injuries in runners or cyclists

• Hip impingement

• Quad or groin strain

• Recovery after hip flexor strains or tears

Even if your pain feels more like low back or thigh tightness, it might still be your hip flexors. They often refer pain outward, so the root issue is deeper than it seems.

Is It Safe to Dry Needle the Hip Flexors?

Yes—but it has to be done by a trained professional. Because the psoas sits deep within the body, close to vital structures, precision matters. At Total Health and Rehab, our licensed physical therapists are trained to safely needle deeper muscle groups like the hip flexors without risking nearby organs or nerves.

We use detailed anatomical knowledge, clean technique, and proper patient positioning to keep it safe and effective.

What Does It Feel Like?

You might feel a quick twitch when the needle hits a trigger point—that’s totally normal. Some describe it as a crampy or deep ache that fades quickly. Afterward, you’ll likely feel some soreness (like you did a workout), but most patients also report feeling looser and more mobile right away.

Pro tip: drink water, move a little after your session, and give the muscle a day or two to chill out and heal.

Can Dry Needling Replace Stretching or Physical Therapy?

Not at all—it’s part of the toolkit. Dry needling is a reset, but you still need to rebuild proper movement patterns and strength. That’s why we often pair needling with manual therapy, corrective exercises, and mobility work to make sure the relief actually lasts.

Should You Try It?

If you’ve been stretching your hip flexors for weeks with little to no relief… it’s probably time to dig deeper. Dry needling could be exactly what your body needs to finally let go of the tension and reset your movement. It’s quick, minimally invasive, and backed by clinical success.

Ready to Feel the Difference?

Our team at Total Health and Rehab specializes in dry needling treatments that target deep muscle pain—like those stubborn hip flexors—and we tailor every session to your exact needs. Whether you’re an athlete, a desk worker, or just dealing with tight hips that won’t quit, we’re here to help you move better, feel better, and stay active.

Book your dry needling session today or contact us to ask questions before jumping in.