This site uses cookies. By continuing to browse the site you are agreeing to our use of cookies.
Programs / Hip-groin pain / Phase 1

Phase 1

The exercises in Phase 1 are designed to ease you into your training. Your injury should not be provoked or irritated, but it is important to keep the hip and groin area in motion. If you do not keep moving and stay still for long periods of time, your hip and groin area will become more rigid, with the risk of prolonging your rehabilitation. Therefore, the exercises in aim at increasing the mobility of your hip and groin.


In this phase, you'll have simple exercises for each individual part of the hip and groin that focus on gentle stimulation of the moving parts. The exercises are typically performed with a minimal load on your muscles. It is normal to experience a little soreness or pain in the hip and groin during and after the exercises, but the pain should not increase from day to day.


Continue performing activities that do not provoke or aggravate your hip and groin pain. You may also perform activities that cause a mild pain, as long as the pain returns to the level it was at prior to the activity within 24 hours. Any activities in your work or spare time that greatly aggravate your hip and groin should be avoided.

You should avoid

Sports with a lot of directional changes like football, badminton, and basketball, running, and other activities that provoke your hip and groin. Also, your hip and groin must not be kept inactive as this may aggravate the pain and limit functionality. You should therefore avoid prolonged sitting positions, sitting in soft sofas, and similar stagnant activities.

Tips to keep you active

An active lifestyle helps to prevent and reduce any muscle/joint pain, including hip and groin pain. In phase 1 you can walk and bike without problems. To avoid locking your hip in the same position for a long time, switch between sitting, standing, and walking.