This site uses cookies. By continuing to browse the site you are agreeing to our use of cookies.
Programs / Hip-groin pain / Phase 2

Phase 2

Phase 2 The exercises in phase 2 help you to strengthen your balance and stability around the moving parts of your hip and groin area.


In this stage, your aim is to gain control over the movements of your hips and groin. You will strengthen the small muscles that control and stabilize your hip through progressively more difficult stability exercises. The exercises may appear unusual, but they play a very important role in preparing you for future strength training exercises and the various pressures that everyday activities will put on your body.


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


Sports with many directional changes such as football, handball, basketball, and badminton. You should also avoid any activities that provoke your hip and groin pain to a great extent. Your hip and groin must not become too inactive as this may aggravate the pain and limit functionality. For this reason, you should avoid activities that lock your body in the same sitting or standing position for long periods of time.

Tips to keep you active

An active lifestyle helps will help you prevent and reduce any muscle/joint pain you may experience. In phase 2, you should be able to walk, do light running across even terrain, swim, and cycle. To avoid locking your hip in the same position for a long time, keep switching between sitting, standing, and walking.