Pain in and around your hip and groin

Pain in the hip and groin is often caused by a case of inflammation (tendinitis) of your tendons. If this is the case, you will be able to trigger the pain by touching or applying pressure to the sore muscle or tendon. Depending on the cause, the pain may be in your groin, on the inside or outside of your hip, as well as the back side of your hip.

Find the right program for you

Why does it hurt?

In most cases, the pain is caused by an inflamed tendon, and this may itself result from many different activities. Football, handball and other kinds of sports that involve quick changes of direction are common sinners. Other common causes are:

  1. Acute injury: Muscles or tendons in the area around your groin and hip are damaged due to a sudden and overwhelming strain.

  2. Excessive strain: Muscles and tendons are subjected to an unaccustomed strain over a longer period of time.

  3. Degeneration: Muscles and tendons become weaker and stiffer with age, which naturally increases the risk of injury.

Pain and inflammation are your body’s way of telling you to ease the strain on your groin and/or hip. Two things are critical in treating your pain:

  • Reduce the frequency of the activities that led to your injury. Particularly the kind of sports or movements that require many and quick changes of direction.

  • Perform exercises that stimulate the muscles and tendons in the area around your hip and groin.

How Injurymap treats your hip and groin pain

Injurymap’s program for treating pain in and around your hip and groin consists of exercises that stimulate and help rehabilitate the tendons. The first exercises focus on light mobility, which will prepare you for the stability and strength exercises that will return your tendon to normal. Stretching exercises are also a part of the program, and they will help ensure your continued mobility and help you avoid future injuries.


Exercises for Pain in and around your hip and groin

  1. Squat I
    10 reps x 3 sets

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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.
  2. Uneven crunches with ball
    5 reps x 3 sets

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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.
  3. Front hip stretch I
    30 sec. x 3 sets

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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.

Treat your pain with Injurymap

Download the app to get a customized program that addresses your specific pain with exercises.