1. Psoas Release with Ball (1-2 min): Deep force to the affected muscle increases blood flow and reduces pain and tension in a way stretching can’t. Line up the ball just below and lateral to your belly button. Try to relax and sink your body weight into the ball. If you feel a pulse, just move the ball further to the outside.

2. Kneeling Hip Flexor Stretch (3-5 second hold x10): Adding length to a muscle will always help reduce tightness. Repeated short-duration stretches can sometimes be more effective, especially when a muscle is flared up. Keep your glute and core engaged and avoid over arching your low back to isolate the hip flexors.

3. Banded Hip Flexion (x10): Many athletes neglect strengthening their hip flexors, but this is key for building resiliency in the muscle group. Keep your low back pressed on the ground and drive your knee straight to your chest. Try to keep tension in the band the entire time.

4. Single Leg Glute Bridge (x8): Strengthening this muscle will help correct the hip imbalance and take pressure off the hip flexor. Keep your core engaged and drive through your heel. Glute activation is the goal here, not height. If you cramp up, it’s probably because you’re dehydrated.