Hip and groin pain: causes, treatment, exercises
Hip and groin pain can make everyday activities challenging. Find relief with conservative treatments recommended by Hinge Health physical therapists.
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Your hip and groin work closely together to help you walk, run, and climb stairs. When one area feels sore or uncomfortable, it’s common to experience similar sensations in the other. Research shows that about half of groin discomfort (located between your abdomen and thighs) is linked to hip issues.
“Hip and groin pain is often interconnected,” says Emily Davis, PT, DPT, a physical therapist at Hinge Health. “Many muscles, nerves, and tendons are shared between these areas, so hip issues might feel like they’re in the groin and vice versa.” This overlap is known as referred pain — and it’s very common in this area of the body.
Anyone can experience hip and groin pain, from an avid pickleball player to someone who spends most of their day sitting at a desk. Those with certain conditions, like hip osteoarthritis, may also be prone to referred groin pain. While this pain can be unsettling, conservative treatments like targeted exercises and stretches can help treat hip and groin pain.
Read on to learn more about what causes hip and groin pain, plus how to treat it, especially with exercises recommended by Hinge Health physical therapists.
Reviewed by our clinical and medical experts
Christynne Helfrich, PT, DPT
Emily Davis, PT, DPT
What causes hip and groin pain?
Here are common injuries or conditions that can cause hip and groin pain.
Muscle strain. A muscle strain happens when a muscle is stretched too far. It’s one of the most common causes of hip and groin pain, usually affecting the adductors (inner thigh muscles) and the hip flexors (muscles in front of your hips). Strains can occur from high-intensity exercises, playing sports with quick changes in direction, or repetitive movements.
Hip impingement. Known as femoral acetabular impingement, this condition involves extra bone growth in the hip joint, which can hinder movement in the area.
Bursitis. Bursa are tiny, fluid-filled sacs in joints that act like pillows to reduce friction and cushion bones, tendons, and muscles. Bursa are located in the front and side of the hip and in the groin. Muscle imbalances and overuse can cause bursitis, an inflammation of the bursa, sometimes leading to pain that radiates between both areas.
Tendonitis. This happens when the tendons in your hip or groin become irritated or inflamed, often due to repetitive movements. If you have tendonitis in your groin, your inner thighs or lower abdomen may feel tender or achy. You can also have tendonitis in the tendons that connect your adductor and hip flexor muscles.
Hernia. An inguinal or groin hernia occurs when tissues protrude through a weak spot in the lower abdomen, forming a bulge or lump that’s often painful — especially with physical activity.
Labral tear. A hip labral tear may sound scary, but it’s when the soft tissue around your hip socket gets injured. This injury is common, and often doesn’t cause any symptoms. In some cases, a labral tear can cause pain in the hip or groin area.
Hip osteoarthritis. It’s normal for the hip joint to undergo some changes with age, which can lead to stiffness and discomfort in the groin area. The pain is usually on the side of the hip and radiates into the groin.
Snapping hip syndrome. As its name suggests, this condition can cause a snapping, popping, or clicking noise in the hip as you sit to stand, walk, or bend. This often occurs due to tightness or a muscle imbalance.
Symptoms of hip and groin pain
Pain can be felt in specific spots, like the front or side of the hip, or spread to the groin. Common symptoms include:
Pain ranging from dull or achy to sharp or stabbing
Throbbing or burning
Acute or gradual onset
Stiffness or limited range of motion
Pain may worsen with certain activities, including sitting or standing for long periods or lying on the area
Feeling clicks, pops, or catches in the joint
Exercises for hip and groin pain
Want expert care? Check if you're covered for our free program →- Seated adductor stretch
- Kneeling adductor stretch
- Reverse clamshell
- Kneeling hip flexor stretch with overhead reach
- Hip thrust
- Seated hip adduction
These exercises help relieve pain by stretching and strengthening the muscles in the hip and groin. “They build strength, stability, and flexibility, which enables the hip joint to move smoothly,” says Dr. Davis. “These moves also help the muscles in both the hip and groin reach their full range of motion.”
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Treatments for hip and groin pain
Most hip and groin pain can be treated with gentle exercises, targeted stretches, and other self-care strategies.
Try physical therapy and targeted exercises. Targeted exercises, like the ones above, can help ease hip and groin pain. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. A PT can also help identify any muscle imbalances by talking through your symptoms. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.
Take it easy — but keep moving. Rest is important for healing, but rest doesn’t mean stop moving your body. While it’s tempting to skip walking if it’s uncomfortable, gentle movement, like groin stretches, is key for muscle recovery, Dr. Davis says. Inactivity tends to amplify discomfort, because muscles can become tight.
Modify activities. When you’re sore, finding your movement sweet spot, or the point where you feel like you’re challenging yourself without overdoing it. “For example, if running five miles is too much, try three,” says Dr. Davis. “Or try lower impact activities, like walking, cycling, or swimming, to reduce stress on the hip joint and groin.”
Apply ice or heat. They can take the edge off pain and promote recovery. Ice reduces inflammation and numbs pain, while heat improves circulation, preventing stiffness and bringing healing nutrients to the affected area. Listen to your body and choose what feels right for you.
Take over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for hip and groin pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.
TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle electrical impulses to interact with your nervous system and help reduce pain associated with hip and groin pain. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable.
When to see a doctor
Hip and groin pain often improves with conservative treatments, Dr. Davis says. But if your pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. “If it’s difficult to walk or move as you normally would without pain, that’s a sign you should seek additional care,” Dr. Davis says. It’s also a good idea to get care if you have:
Groin or hip is swollen, warm to touch, or looks red
Palpable lump in groin (with or without pain)
Persistent or progressive tingling, weakness, or numbness in your hip or groin
Hip or groin pain that doesn’t get better after several weeks of physical therapy
Unable to perform daily activities due to pain or worries about pain
PT tip: Rehab hip and groin pain early
Addressing hip and groin pain early on can prevent it from becoming a bigger issue, says Dr. Davis. Your hip and groin play a critical role in stabilizing and moving your body. When they’re irritated, other parts of your body may work harder to pick up the slack. “Taking steps to care for your hip and groin now can keep you moving with ease in the long run,” Dr. Davis says.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
1. Pålsson, A., Kostogiannis, I., Lindvall, H., & Ageberg, E. (2019). Hip-related groin pain, patient characteristics and patient-reported outcomes in patients referred to tertiary care due to longstanding hip and groin pain: a cross-sectional study. BMC Musculoskeletal Disorders, 20(1). doi: 10.1186/s12891-019-2794-7
2. Johnson, R. (2024, October 23). UpToDate. Www.uptodate.com. https://www.uptodate.com/contents/approach-to-hip-and-groin-pain-in-the-athlete-and-active-adult
3. Biggs, J., Hughes, M., Green Mckenzie, J., Jacobs, J., Caruso, G., Facoem, F., Holmes, E., Jones, A., Kaufman, L., Macdonald, C., Faaompt, O., Mccarthy, J., Mcgrory, B., Safran, M., Stark, J., Wood, E., Turkelson, C., & Paddack, D. (2011). Evidence-based Practice Hip Panel Co-Chairs: Evidence-based Practice Hip Panel Members. https://www.dir.ca.gov/dwc/MTUS/ACOEM-Guidelines/Hip-and-Groin-Disorders-Guideline.pdf
4. Mosler, A.B., Agricola, R., Weir, A., Holmich, P., & Crossley, K.M. (2015). Which factors differentiate athletes with hip/groin pain from those without? A systematic review with meta-analysis. British Journal of Sports Medicine. 49:810. https://bjsm.bmj.com/content/49/12/810
5. Mosler, A. B., Agricola, R., Weir, A., Hölmich, P., & Crossley, K. M. (2015). Which factors differentiate athletes with hip/groin pain from those without? A systematic review with meta-analysis. British Journal of Sports Medicine, 49(12), 810–810. doi: 10.1136/bjsports-2015-094602
6. Chamberlain, R. (2021). Hip Pain in Adults: Evaluation and Differential Diagnosis. American Family Physician, 103(2), 81–89. https://www.aafp.org/pubs/afp/issues/2021/0115/p81.html