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Programs / Hip-groin pain

How to treat pain in the hip and groin area

Does your hip hurt when you practice sports or when you quickly shift your direction of motion? Then it is very likely that you have some form of groin injury. Here you will find information about the causes of hip and groin pain, the most common symptoms of a hip and groin injury, and effective exercises that help you treat your pain.
Download Injurymap's training program for treating hip and groin pain.

Pain in the hips and groin

The groin area is surrounded 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 around the pelvis.


Playing football is a frequent cause of groin pain, but it can happen after participating in any activity that demands quick weight shifts and direction changes. Other factors that can contribute to the onset of hip and/or groin pain include:

  • General wear and tear on the body as you age
  • Damage to the hip joint
  • Muscle fiber injuries
  • Overloading of your muscles and tendons in the groin area

A lack of control or stability in the pelvis, together with weakened muscles in the legs and lower back, can all predispose you to hip and groin problems. The hip and groin muscles will attempt to compensate for this lack of stability and muscle strength elsewhere in the body. Over time, this will lead to pain and undue pressure on joints, muscles, and tendons in the hip and groin area.


Pain in the groin can originate from the abdominal muscles, the various muscle groups in the thigh as well as the hip joint. Typically, discomfort will arise as the result of certain kinds of activities that place pressure on the hip and groin area such as kicking a ball or changing direction abruptly.

However, sometimes this pain can actually be the result of pain radiating from the organs of the lower abdomen and genitals. If you experience any pain radiating from the abdomen or groin, then it is always best to check with your doctor first to make sure that you do in fact have a muscular-skeletal injury before commencing any form of rehabilitation program.

Hip and groin pain

  • Activities that require quick directional shifts (such as certain sports) are a frequent cause of pain in the groin area.
  • However, other factors such as advancing age, fiber injuries, and/or day-to-day overloading of the hip and groin muscles can also trigger pain.
  • You should generally avoid sports and activities that involve rapid directional changes. You should also avoid running on uneven terrain as this also places a greater load on the hip and groin muscles.
  • Optimal treatment consists of targeted exercises that increase the mobility and balance of the pelvic area.
  • Scroll down to find a sample of effective exercises from the Injurymap app.

Diagnosis and treatment

Avoid sports with many directional shifts

You should avoid sports that involve frequent and/or rapid directional changes, such as football, handball, tennis, 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 area

While it is important to refrain from irritating or aggravating your injury, it is essential to keep the hip joint and the muscles active to avoid stiffness and poor circulation. It is also a good idea to perform exercises that will help increase mobility, improve balance, and increase stability in the pelvic area.

Use the diagnosis tool to find out if you are ready to treat your hip and groin pain with rehabilitative exercises.

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 will gradually and safely take you through the different phases of the rehabilitation process.

Examples of good exercises and stretches for Hip-groin pain:

Examples of good exercises and stretches for Hip-groin pain:

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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Info about rehabilitation and pain

Why it hurts


Pain in the musculoskeletal system (muscles, tendons, joints) may be due to many things, but the...
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The structure of your exercise plan


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How to exercise when you are in pain


Exercise treatment has been shown to be very effective for long-term recovery and pain...
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Why exercising helps reduce your pain


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