Groin pain is a condition many people encounter at some point, whether you’re an athlete, a fitness enthusiast, or simply someone who leads an active life. It often begins with a minor twinge or ache but can develop into persistent discomfort that interferes with everyday activities.
Some push through the pain, thinking it will resolve on its own, but this can lead to lingering problems. Understanding the reasons behind groin pain, recognising its symptoms, and knowing when to seek help from a physiotherapist can make a big difference to your recovery.
This article will guide you through the causes of groin discomfort, how to spot the warning signs, and the role physiotherapy plays in treatment and prevention.
What Is Groin Pain?
The groin refers to the area between your lower abdomen and upper thigh. It contains muscles, tendons, ligaments, nerves, and blood vessels, all of which can become sources of pain.
Unlike more obvious injuries, groin pain may not always be traced back to a specific event. It might build up over time due to overuse, poor movement patterns, or even issues in nearby joints and muscles.
For some, it feels like a sharp pull during movement; for others, it’s a lingering ache that won’t go away. Pinpointing the source is the first step towards finding relief.
Common Causes of Groin Pain
Groin Muscle Strain
One of the most frequent reasons for discomfort in the groin area is a strain of the adductor muscles, the group of muscles along the inside of your thigh. These muscles are responsible for pulling your leg towards the centre of your body, a movement known as adduction.
Common triggers for groin muscle strain include
- Quick direction changes during sport
- Sprinting or kicking motions
- Skipping warm-ups or stretching
- Lifting heavy weights without correct form
- Overloading muscles with repetitive actions
This type of strain ranges from minor overstretching to partial or complete muscle tears.
How to Recognise a Groin Muscle Strain
- Sharp pain experienced during sudden movements
- Tenderness when pressing on the inner thigh
- Pain while lifting the knee or turning the leg outward
- Stiffness, especially after resting
- Visible bruising or swelling in more severe cases
Hernias
A common cause of groin discomfort, especially in men, is an inguinal hernia. This occurs when soft tissue, often part of the intestine, pushes through a weak spot in the lower abdominal muscles. Unlike a muscle strain, hernia pain may worsen when you cough, lift heavy objects, or strain during movement. A noticeable bulge might also appear near the groin area.
Hip-Related Issues
Pain felt in the groin can sometimes originate from the hip joint. Conditions like femoroacetabular impingement (FAI), labral tears, or hip arthritis may refer pain into the groin. This is why a thorough assessment is crucial; treating the groin without addressing hip problems may not solve the issue.
Other Potential Causes of Groin Pain
- Tendinopathy (chronic tendon problems)
- Bursitis (inflammation of a fluid-filled sac near joints)
- Nerve compression or irritation
- Osteitis pubis an overuse injury seen in sports involving running and kicking
Each of these conditions requires a different management plan, making an accurate diagnosis important.
Recognising Groin Pain Symptoms
Groin pain presents itself in various ways, and understanding the typical signs can help you decide when professional help is needed.
Typical symptoms include
- A deep ache or sharp pain in the groin or inner thigh
- Discomfort during walking, running, or standing up
- Groin pain when changing direction or twisting the body
- Stiffness after rest or in the morning
- Swelling or bruising after an injury
- Pain that worsens with movement and eases slightly with rest
- Persistent discomfort lasting more than a few weeks
When Should You See a Physiotherapist?
Minor strains may settle on their own with a bit of rest and care. However, some cases of groin pain demand professional attention. Physiotherapists are trained to assess movement, pinpoint the underlying cause, and guide you through recovery with tailored treatment plans.
Consider seeing a physiotherapist if:
- Your pain is sharp, severe, or getting worse
- You notice limited movement or weakness
- The pain doesn’t ease after a week or two of rest
- You experience recurring discomfort or ongoing groin pain
- You are unsure about the cause of your symptoms
Getting help early can prevent minor issues from turning into chronic conditions.
How Physiotherapy Helps with Groin Pain
At Go Run Go Physio, we know that no two cases of groin pain are the same. Our approach focuses on understanding the root cause, easing your symptoms, and helping you return to your activities safely.
Physiotherapy services may include:
- Detailed movement assessment and injury diagnosis
- Manual therapy to reduce tension and pain
- Individualised strengthening exercises
- Advice on modifying activities to avoid aggravating the injury
- Guided rehabilitation for safe return to sport or exercise
- Education on correct posture and movement patterns
By working with a physiotherapist, you gain the benefit of professional guidance that supports both recovery and prevention.
Groin Strain Strengthening Exercises
Strengthening exercises help restore function after a groin injury and reduce the risk of recurrence. It’s important to perform these movements under professional guidance to avoid doing more harm than good.
Effective exercises include
- Adductor Squeeze:
Lie on your back with your knees bent and a soft ball or cushion between them. Gently squeeze the object, hold for five seconds, and release. Repeat 10–15 times. - Hip Bridge with Squeeze:
Lie on your back with feet flat and knees bent. Place a ball between your knees. Lift your hips towards the ceiling while gently squeezing the ball. Lower slowly. - Side-Lying Leg Raises:
Lie on your side with legs straight. Slowly lift the top leg upwards, hold for a moment, and lower it back down. Perform 10–15 repetitions on each side. - Standing Hip Abduction:
Stand upright with one hand on a support. Move your leg sideways away from your body in a controlled manner. Slowly return to the starting position.
As your strength improves, these exercises can be made more challenging. Always follow your physio’s advice on progression.
How to Relieve Groin Pain at Home
While professional input is vital for long-term management, some measures can help relieve mild groin discomfort at home.
Simple strategies include
- Applying a cold pack to reduce swelling, particularly in the first 48 hours after an injury
- Resting from activities that aggravate the pain
- Gentle stretching once the acute pain subsides
- Using non-prescription anti-inflammatory medication if suitable for you
- Seeking medical advice if pain persists
It’s important not to stay inactive for too long, as gentle movement aids circulation and promotes healing.
Groin Muscle Strain Recovery Times
Recovery time depends on the severity of the strain. Returning to activity too soon may increase the risk of reinjury.
Typical timelines:
- Mild strain (Grade 1): Around 1–2 weeks
- Moderate strain (Grade 2): 3–6 weeks
- Severe strain (Grade 3): Several months, sometimes requiring a structured rehabilitation program
Following a structured rehabilitation plan with guidance from a physiotherapist can help you return to full function safely.
Frequently Asked Questions
Q1. What are the first signs of a groin strain?
Answer: A sudden sharp pain during movement, tenderness along the inner thigh, and discomfort when moving the leg sideways are common early signs. You may also experience mild swelling or stiffness.
Q2. Can a physiotherapist help with chronic groin pain?
Answer: Yes. Physiotherapists can manage both acute and long-standing groin pain, providing treatments that address muscle strength, joint mobility, and functional movement.
Q3. How long does a groin strain usually take to heal?
Answer: This depends on the grade of the strain. Mild strains often heal within a couple of weeks, while more severe injuries may need several months of guided rehabilitation.
Q4. What exercises can help prevent groin injuries?
Answer: Regular strengthening of the adductor muscles, along with hip stability exercises, can lower the risk of groin strains. Warm-ups and flexibility routines are also beneficial.
Q5. Is it safe to exercise with groin pain?
Answer: It depends on the cause and severity. In mild cases, you may be able to continue with modified activity. However, sharp or persistent pain is a signal to stop and seek professional advice.
Conclusion
Groin pain, whether sudden or slow to develop, is a condition that shouldn’t be ignored. While it might be tempting to rest and hope for the best, seeking professional guidance can make a significant difference in how well and how quickly you recover.
Physiotherapy offers tailored support that addresses not just the symptoms but also the underlying cause. By working with a physiotherapist, you’ll have a clearer pathway to recovery and a better chance of avoiding future problems.
If groin pain is holding you back, don’t wait. Contact Go Run Go Physio and take the first step towards lasting relief and confident movement.