Stop the activity that caused the injury
Rest the hip and avoid painful movements
Apply ice for 15–20 minutes at a time, several times a day for the first 48–72 hours
Use compression if recommended and comfortable
Elevate the leg when possible
Take over-the-counter pain relievers if safe for you
Avoid stretching the hip flexor early if it increases pain
Use crutches or limit weight-bearing if walking is painful
See a doctor or sports medicine specialist for diagnosis
Get imaging if a severe tear is suspected
Follow a physical therapy plan when pain starts to improve
Do gentle range-of-motion exercises as directed
Progress to strengthening exercises gradually
Return to sports or heavy activity only when cleared
Seek urgent care if you cannot bear weight, have severe swelling, a visible deformity, numbness, or worsening pain