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You over extend your hip to far the point where your Tensor Fascia Latae is strained or perhaps do an impropper warm up and the muscle is not able to contract fast enough or strong enough to perform at game level intensity.

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The TFL is a muscle originating at the ASIS or front of the hip bone and inserts into the IT Band which connects to the lateral side of the knee. The TFL works with glute muscles in moving the hip into flexion, abduction, and internal rotation.

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How do you know it's that injury and not something else?

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How do you know it's that injury and not something else?

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A series of palpations and manual muscle tests tell us exactly which muscle it is due to the pain and loss in strength.

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Rest for the next two days, Use ice as needed to help with pain as well as NSAID's. Compression wrap may be helpful such as a hip spica to help walk as hip flexion may be difficult. The elevation is difficult to do with this injury however refraining from stretching will prevent any more damage to the muscle. Electrical stimulation may be beneficial to help reduce pain level as well as eliminate any muscle spasms for a few hours at a time.

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Standing hip flexor stretch with anterior pelvic tilts
Standing hip flexor stretch- LIGHT!
Double leg glute bridges
Sidelying hip abduction
Fire hydrants
Supine marching

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Quadruped Hip around the worlds
Single leg bridges
Banded fire hydrants
Supine banded marching

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World's greatest stretch
Standing around the world's
Sliding back lunges
Birdfeeders
Box step ups with march

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Tensor fascia lata. Physiopedia. (n.d.). Retrieved February 9, 2022, from https://www.physio-pedia.com/Tensor_Fascia_Lata

Lindell, C. (2021, October 4). How to manage a hip flexor strain how to manage a hip flexor strain. [𝗣]𝗥𝗲𝗵𝗮𝗯.com. Retrieved February 9, 2022, from https://theprehabguys.com/how-to-manage-a-hip-flexor-strain/