Foam Rolling for Hip Flexor Pain: A Gymnast’s Guide to Feeling Better, Faster

If your gymnast is complaining about sore hips—especially after long days of splits, leaps, and tumbling—they may be dealing with tight hip flexors. This is incredibly common in gymnastics due to the constant use of the front hip muscles in skills like jumps, handstand entries, kips, and back walkovers.

The good news? Foam rolling is a simple and powerful tool your gymnast can use to release tight muscles, prevent injuries, and feel better fast!

🤔 What Are Hip Flexors, and Why Do They Hurt?

The hip flexors are a group of muscles at the front of the hip. They help lift the leg and stabilize the pelvis—so you can imagine how much they get used in gymnastics! Over time, they can become tight or overworked, which leads to:

• Hip soreness or pinching

• Decreased flexibility

• Poor alignment in skills

• Pain in front splits or leg lifts

✅ How Foam Rolling Helps

Foam rolling works like a mini massage. It helps:

• Release tight muscles

• Increase blood flow

• Improve mobility

• Speed up recovery

It’s especially great when done after practice or before stretching.

🎉 Our “Kid-Friendly” Foam Rolling Routine

We’ve created a fun and easy foam rolling routine just for young athletes dealing with hip pain. It includes 6 simple movements that target:

1. Quads (front of the legs)

2. Hip Flexors / TFL (side of the hip)

3. Deep hip muscles (with a ball)

4. Glutes (your gymnast’s powerhouse!)

5. Outer thighs

6. Inner thighs

Each move takes 30–60 seconds and is designed to be done safely and gently.

🤸‍♀️ Foam Rolling Routine for Sore Hips

For Gymnasts with Hip Flexor Pain

🕒 Do this 1–2 times a day, for about 10–15 minutes.

1. Roll Your Quads (Front of Your Thighs)

• Why? These muscles get super tight when we tumble and jump!

• How to do it:

  • Lie on your belly with the foam roller under one leg.

  • Slowly roll from the top of your leg (near your hip) down to your knee.

  • Keep it smooth and slow!

  • ⏱ Roll each leg for about 30–60 seconds.

2. Roll the Side of Your Hip (TFL Area)

• Why? This little muscle works a lot and can get cranky.

• How to do it:

  • Lie on your side with the roller near the front of your hip.

  • Gently roll forward and back—just a small movement!

  • Use your top leg to help balance.

  • ⏱ Roll each side for about 30–45 seconds.

  
  

3. Massage Your Deep Hip (Use a Ball!)

• Why? This muscle (called your psoas) is deep and tricky to get to!

• How to do it:

  • Lie on your belly and place a small ball (like a lacrosse or tennis ball) just inside your hip bone.

  • Gently lay on the ball and breathe.

  • Don’t squish too hard!

  • ⏱ About 30 seconds each side.

  
  

4. Roll Your Glutes (Your Booty!)

• Why? These muscles help with jumps and landings—sometimes they get stiff!

• How to do it:

  • Sit on the roller.

  • Cross one foot over your opposite knee like a “figure 4.”

  • Lean toward the side with your foot up and gently roll.

  • ⏱ Roll each side for about 30–60 seconds.

  
  

5. Roll the Side of Your Leg (Not Right on the IT Band!)

• Why? This area helps your legs move side to side and can feel super tight.

• How to do it:

  • Lie a little sideways and roll the outside part of your thigh (not on your knee or hip bone!).

  • Keep the movement small and soft.

  • ⏱ 30 seconds on each side.

  
  

6. Roll Your Inner Thigh (Adductors)

• Why? These muscles work when your legs go together or when you do splits.

• How to do it:

  • Lie on your belly and bend one leg out to the side like a frog.

  • Put the roller under your inner thigh and gently roll toward your knee.

  • ⏱ Roll each side for 30 seconds.

  
  

🎯 Helpful Tips:

• Drink water before and after.

• Breathe in and out slowly while you roll.

• If it hurts a lot, you’re pressing too hard—take it easy!

• Do this after practice or before stretchin

📥 Grab the Printable Poster!

Save our Foam Rolling Fun for Sore Hips visual guide featured below

Hang it on the fridge or keep it in your gymnast’s bag for quick reference!

🧠 Pro Tip for Parents

If your gymnast is foam rolling consistently and still complaining of pain, it’s important to:

• Check that they’re rolling gently (it should never be painful!)

• Encourage proper hydration and warm-up routines

• Consult a physical therapist or sports medicine provider to rule out more serious issues

💙 At Freehold Elite Gymnastics…

We care about our athletes’ performance, health, and recovery. That’s why we’re proud to give gymnasts the tools they need to feel strong and supported—both on and off the floor.