How to help groin pain: symptoms, treatment, and exercises
Understand what groin pain feels like, how it happens, and which movements can help treat it, so you can get back to doing what you love.
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When you have pain in your groin, the area between your abdomen and thighs, you may not think that muscles and other tissues could be contributing to your discomfort. Groin muscle pain is common, especially among athletes, though anyone can have it. Research suggests that one in 10 people who go to a sports medicine clinic have groin pain.
“Your groin consists of many muscles that support hip and leg movement and stability, which can help you play sports and do daily activities,” says Karla Arevalo-Alas, PT, DPT, a physical therapist with Hinge Health. But sometimes, the soft tissues in the groin can become strained or tight, causing pain. Other times, the tissues there aren’t very strong, which can contribute to discomfort.
Most cases of groin pain get better with conservative treatments, such as strengthening exercises and stretches. Here, we will take a closer look at groin pain, including what causes it, what it feels like, and how to treat it, especially with exercises recommended by Hinge Health physical therapists.
Revisado por nuestros expertos clínicos y médicos
Claudia Canales, PT, DPT
Karla Arevalo-Alas, PT, DPT
What is groin pain?
Groin pain refers to discomfort in, above, or underneath the area between your belly and thigh. But that pain isn’t always centered, meaning you may feel groin pain on just your left or right side.
Groin pain can come on suddenly after an injury or develop gradually over time. If you play sports, you may have experienced an achy, sharp, or pulling sensation in your groin region when you walk, stretch, or lift something — that’s groin pain. Everyday movements, such as stepping in and out of a car after a long drive can also strain your groin muscles, especially if they’re stiff from prolonged sitting.
Causes of groin pain
“There are many muscles, tendons and nerves in your groin area, so any condition that impacts these can contribute to pain,” explains Dr. Arevalo-Alas. Here are some common factors:
Muscle strains. “Your inner thigh muscles and hip muscles play a big role in activities like running or playing a casual soccer game,” says Dr. Arevalo-Alas. When these muscles are asked to do more than they’re ready for, they can become irritated or strained. Research suggests that people who play contact sports — such as soccer, hockey, football, and basketball — may be more likely to experience groin discomfort. “If your body isn’t used to certain movements or doesn’t feel well-supported during activity, you might notice soreness or discomfort in your groin area,” says Dr. Arevalo-Alas.
Inguinal hernia. A hernia can sometimes cause groin discomfort. This happens when tissue pushes through an area of weakness in the lower abdomen, often creating a noticeable bulge. Hernias can run in families and are more common in men than women. “They’re not dangerous, but some can cause discomfort or pain,” says Dr. Arevalo-Alas.
Sports hernia. This type of hernia isn’t technically a hernia. It’s a muscle or tendon in your lower abdomen or groin area that gets pulled or torn. A sports hernia affects the muscles and tendons that attach to your pelvis, including your adductors in your inner thighs and the obliques in your abdomen. This type of hernia is often confused with an abdominal strain or groin strain.
Herniated disc. A herniated disc happens when one of the discs in your spine changes shape due to extra pressure on it. If severe enough, it can irritate the surrounding nerves. “It can cause pain that radiates down to your inner thigh, which feels like groin pain,” explains Dr. Arevalo-Alas.
Tendonitis. The tendons that connect to your pelvis can become irritated and inflamed from using them too much when your body isn’t yet conditioned to handle that much activity. This can contribute to groin pain.
Muscle imbalances. “Sometimes weak adductors or hip flexors can contribute to groin pain,” says Dr. Arevalo-Alas. “If these muscles aren’t strong, it puts strain on the other muscles in and around your groin.”
Pelvic floor dysfunction. Pelvic floor dysfunction is an umbrella term for different conditions that involve the pelvic floor muscles. Pelvic floor muscles that are too tight or too weak can lead to groin pain (as well as other symptoms like urinary leakage, bladder urgency, or pelvic organ prolapse).
Symptoms of groin pain
The main symptoms of groin pain are discomfort and tenderness around the inner groin and the pubic bone. “You may feel pain close to your genital area — where your inner thigh muscles attach to your pubic bone — or in front of your hip,” says Dr. Arevalo-Alas. The pain can be abrupt and sharp or constant and achy.
Other symptoms you may notice include:
Pain when you squeeze your thighs together.
Pain when you stand, walk, or go up and down stairs.
Spasms in your inner thigh muscles from muscle guarding (muscles tighten as a protective response).
Sharp, stabbing pain down your arm or leg (if pain is due to nerve issues).
Pain when you cough or sneeze (if you have an inguinal hernia).
Exercises for groin pain
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- Standing Groin Stretch
- Straight Leg Raises
- Hip Flexor Stretch
Performing exercises to strengthen and stretch the many muscles and tissues in your groin can help reduce overall pain in this area. If you have groin pain, or want to prevent groin pain, try to do these movements at least three times a week to start, says Dr. Arevalo-Alas. You can slowly work your way up to doing them once daily.
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 g
roin pain
Groin pain will usually heal on its own with conservative treatments such as exercise and physical therapy and self-care measures, says Dr. Arevalo-Alas. Here are the groin pain treatments Hinge Health physical therapists recommend:
Try physical therapy and targeted exercises. Targeted exercises can help strengthen weak groin muscles and stretch tight ones, which can provide pain relief. A study published in the International Journal of Sports Physical Therapy found that groin exercises helped prevent injuries in that area in young athletes. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. 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.
Stay active. Movement is medicine: Research consistently shows that exercise is the best way to both treat and prevent groin pain. When rehabilitating a muscle strain in your groin, for example, try doing gentle exercises, such as walking, swimming, and stretching to help increase blood flow to the sore area and speed up healing, says Dr. Arevalo-Alas.
Heat and ice. Heat (either moist or dry) helps to boost blood flow to the sore area and support healing. If a muscle strain or injury is the cause of your groin pain, consider using ice first to help calm inflammation and swelling, says Dr. Arevalo-Alas. You can alternate between heat and cold therapy if that feels good to you.
Massage. Doing a self-massage — or getting a massage — around your inner thigh and groin area can increase blood flow, promoting healing. The gentle kneading can also often help soften any tissues that may have been pulled. You can also use a foam roller, says Dr. Arevalo-Alas
Consider over-the-counter (OTC) medication. Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for groin pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.
Pelvic floor physical therapy. If pelvic floor dysfunction is contributing to your groin pain, it may be worth seeing a pelvic floor physical therapist. They can give you targeted exercises to strengthen and loosen pelvic floor muscles.
Lifestyle adjustments. If certain daily activities or positions seem to aggravate your groin pain, small changes — like adjusting how you sit, stand, or lift objects — may help ease strain in the area.
Taping or bracing. Some people find relief from kinesiology tape or a compression wrap around the groin area, which can provide a sense of support and reduce discomfort during movement.
Mind-body techniques. Stress and tension can contribute to pain perception. Practices like deep breathing, meditation, and progressive muscle relaxation may help ease discomfort by calming the nervous system and reducing muscle guarding.
What if your groin pain isn't getting better?
If your pain isn’t improving, talk to your healthcare provider about next steps. Surgery is often the most effective treatment for an inguinal hernia, for example. In the interim, wearing a supportive garment can help relieve pressure and help prevent the hernia from protruding any further.
PT tip: Warm up
“Make sure groin muscles are warm before you engage in sports or vigorous exercise activities,” says Dr. Arevalo-Alas. Preparing your tissues for movement can help prevent injury, such as a muscle strain. You can warm up the groin region with the exercises above.
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
Rolph, R., Morgan, C., Chapman, G., & Marsh, S. (2020). Groin pain in athletes. BMJ, m559. doi: 10.1136/bmj.m559
Paajanen, H., Hermunen, H., Ristolainen, L., & Branci, S. (2019). Long-standing groin pain in contact sports: a prospective case–control and MRI study. BMJ Open Sport & Exercise Medicine, 5(1), e000507. doi: 10.1136/bmjsem-2018-000507
Serner, A., van Eijck, C. H., Beumer, B. R., Hölmich, P., Weir, A., & de Vos, R.-J. (2015). Study quality on groin injury management remains low: a systematic review on treatment of groin pain in athletes. British Journal of Sports Medicine, 49(12), 813–813. doi: 10.1136/bjsports-2014-094256
Fujisaki, K., Akasaka, K., Otsudo, T., Hattori, H., Hasebe, Y., & Hall, T. (2022b). Effects of a Groin Pain Prevention Program in Male High School Soccer Players: A Cluster-Randomized Controlled Trial. International Journal of Sports Physical Therapy, 17(5). doi: 10.26603/001c.36631
Burcharth, J., Pommergaard, H. C., & Rosenberg, J. (2013). The inheritance of groin hernia: a systematic review. Hernia, 17(2), 183–189. doi: 10.1007/s10029-013-1060-4