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How to treat pain in the hip and groin


If your hip hurts when you practice sports or when you quickly shift your direction of motion, you may have been injured in the groin. Here you will find information about the causes of the pain, the symptoms, and what you can do to treat your pain.

Start treating your hip and groin pain today

Pain in the hip and groin

The groin is bounded by the lower part of the stomach, the crotch of the inner thigh, and the hip joint. Experiencing pain in the groin is common and can be caused by many different disorders both in the hip joint and the muscles and tendons.


Wear and tear on the body as you age, damage to the hip joint, muscle fiber injuries and overloading your muscles and tendons in the groin can be the cause of your pain. Football is a frequent cause of pain in the groin, but all activities that demand quick shifts and direction changes in movement can generally cause groin pain. Lack of control or stability in the pelvis, lower back and legs can disposition you to experience groin pain over time as these factors can lead to undue pressure on joints, muscles, and tendons.


Pain in the groin can come from both the abdominal muscles, the various muscle groups in the thigh and the hip joint. Pain typically arises as the result of certain kinds of activities and pressure on the hip and groin such as a quick change in direction while moving or kicking a football.

Radiation from the organs of the lower abdomen and genitals can also cause pain radiating to the groin. However, this is not the case if your doctor has recommended that you complete a rehabilitation program to treat pain in the hip and groin.

What can you do to treat the pain yourself?

Avoid Sports With Many Directional Shifts

You should avoid sports that feature many rapid directional changes in body movement, such as football, handball, badminton, running on uneven terrain, or any other activity that induces pain in the groin.

Train the muscles and your mobility around the hip and groin

While it is important to refrain from irritating or aggravating your injury, it is important to keep the hip joint and the muscles active. It is a good idea to perform exercises that help increase mobility in your hip. It is also important to strengthen your balance and stability around the moving parts of your groin and hip. Injuries to your muscles and tendons also need to be rehabilitated with controlled exercises. You can find the most important exercises in the examples below.

Start your training today

Try Injurymap's rehabilitation program for treating pain in the hip and groin. The app offers a complete treatment course that gradually leads you through the different phases of the rehabilitation process and guarantees that you don't accidentally aggravate your injury.

Examples of good exercises against Hip-groin pain:

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Stand up in front of a chair without touching it. Stand on both legs with your feet slightly apart. Your toes should point straight ahead. Bend your knees slowly to a point where you almost touch the chair. Then slowly go back up. Perform 3 sets of 10 repetitions.

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Lie on your back with bent knees and your feet placed flat on the floor. Place a football or a similar ball between your knees. Keep your arms crossed over your chest. Squeeze your knees together while you slowly move one elbow down toward the opposite knee. Lift the shoulder blade off the ground. Hold the position for 3-4 seconds and then slowly return to the starting position. Perform 3 sets of 5 repetitions in each direction.

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Take a wide stance with your legs quite far apart. Support yourself with a hand on a chair or something similar if necessary. Bend the front leg and move your pelvis in a straight line towards the floor. Keep your body straight without leaning forward or backwards. Be sure not to sway in your lower back. You should feel the stretch in the front of your hip. Hold the stretch for 30 seconds and perform 3 repetitions with each leg.

Injurymap divides your rehabilitation plan into 3 phases

Phase 1

The exercises in Phase 1 are designed to ease you into your training. Your injury should not be...
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Phase 2

** Phase 2 ** The exercises in phase 2 help you to strengthen your balance and stability around...
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Phase 3

** Phase 3 ** The exercises in Phase 3 will help you back to normal function by training your...
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