This site uses cookies. By continuing to browse the site you are agreeing to our use of cookies.
Invalid phonenumber:
Programs / Hip-groin pain

How to treat pain in the hip and groin area


If your hip hurts 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 what you can do to treat your pain.

Start treating your hip and groin pain today

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.


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 area are all factors can contribute to the onset of hip and/or groin pain. 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. Lack of control or stability in the pelvis, together with weakened lower back and/or leg muscles, can all predispose you to hip and groin problems because, over time, these factors often lead to undue pressure on joints, muscles and tendons.


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.

What can you do to treat the pain yourself?

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.

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 take you through the different phases of the rehabilitation process, thereby ensuring that you do not inadvertently aggravate your injury.

Examples of good exercises against 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...
Read more

Phase 2


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

Phase 3


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

Info about rehabilitation and pain

The structure of your exercise plan


When we structure your training plan, the damage sustained to your tissue is taken into account,...
Read more

Why it hurts


Pain in the musculoskeletal system (muscles, tendons, joints) may be due to many things, but the...
Read more

How to exercise when you are in pain


Exercise treatment has been shown to be very effective for long-term recovery and pain...
Read more

Why exercising helps reduce your pain


The human body is built for movement. If you do not use your body, you weaken it, which...
Read more

Injurymap explained in one minute