Hip Groin Pain:
Anatomy, Risk Factors, and Prevention

Hip and groin pain is a common complaint among athletes and people who lead an active lifestyle. The hip joint is a complex structure that allows for a wide range of motion, making it prone to injury and pain. Groin pain can also arise due to issues with the muscles, tendons, and ligaments in the area. In this article, we will explore the anatomy, biomechanics, and function of the hip joint, common risk factors of hip and groin pain, and ways to prevent it.

The hip joint is a ball-and-socket joint that connects the femur bone to the pelvis. The head of the femur bone fits into the acetabulum, a concave socket in the pelvis, creating the hip joint. The joint is surrounded by a capsule of ligaments and a variety of muscles, including the glutes, hip flexors, and adductors. The groin region refers to the area where the thigh meets the pelvis, including the inner thigh muscles, adductors, and the pubic bone. Hip joint health is further affected by surrounding muscles like the glutes, quadriceps, hamstrings, and core muscles.

The hip joint and surrounding muscles are responsible for a wide range of movements, including walking, running, jumping, and squatting. The glutes are the primary muscles responsible for hip extension, while the hip flexors are responsible for hip flexion. The adductors help to bring the thigh towards the midline of the body, while the muscles on the outer hip, such as the glutes and tensor fascia latae, are responsible for hip abduction. The groin muscles work together to stabilize the pelvis during movement and support the hips.

Hip and groin pain can arise due to a variety of reasons, including overuse, injury, or underlying medical conditions. Common causes of hip and groin pain include muscle strains, ligament sprains, hip impingement, bursitis, osteoarthritis, and hip labral tears. Symptoms of hip and groin pain include a dull ache, sharp pain, stiffness, and difficulty moving the joint.

Risk Factors for Hip Groin Pain

Several factors increase the risk of developing hip and groin pain, including age, gender, and lifestyle. As we age, the bones and joints in our body become less resilient and more prone to injury, making older adults more susceptible to hip and groin pain. Females are also at a higher risk of developing hip and groin pain due to differences in hip anatomy and hormonal changes during pregnancy. Individuals who lead a sedentary lifestyle or engage in activities that put a lot of stress on the hips and groin, such as running or playing soccer, are also at a higher risk of developing hip and groin pain.

1. Sports Injuries

Sports injuries are a common risk factor for hip and groin pain. Activities that involve repetitive or forceful movements of the hips and groin, such as running, jumping, and kicking, can cause strain and overuse injuries to the muscles, tendons, and ligaments in the hip and groin area. These injuries can lead to pain, inflammation, and reduced mobility.

2. Overuse and Muscle Imbalances

Overuse and muscle imbalances can also increase the risk of hip and groin pain. When you engage in activities that require repetitive movements, you can overuse certain muscles. This can lead to muscle imbalances and strains, which can cause pain and discomfort in the hip and groin area.

3. Structural Abnormalties

Structural abnormalities in the hip and groin area, such as hip dysplasia, femoroacetabular impingement, and labral tears, can increase the risk of hip and groin pain. These conditions can cause abnormal rubbing and grinding of the bones and soft tissues in the hip and groin area, leading to pain and inflammation.

4. Aging and Arthritis

As you age, your risk of developing hip and groin pain increases. This is because the wear and tear of daily activities can lead to degenerative changes in the bones and soft tissues in the hip and groin area, leading to arthritis and joint pain.

5. Medical Conditions

Medical conditions, such as hernias, kidney stones, and reproductive organ problems, can also increase the risk of hip and groin pain. These conditions can cause referred pain to the hip and groin area, leading to discomfort and reduced mobility.

Prevention Measures to Reduce Risk
for Hip Groin Pain

Hip groin pain is a common complaint that affects many individuals, especially athletes, dancers, and those who engage in physical activities that involve the hip joint. The hip joint is one of the largest joints in the body, and it is responsible for the movement of the lower limbs. Hip groin pain occurs when the muscles, tendons, and ligaments that support the hip joint become strained, inflamed, or injured. This type of pain can be sharp, dull, or achy and can radiate to other areas such as the lower back, buttocks, and thighs.

Hip and Core Strength

Weakness in the hip and core muscles can contribute to hip and groin pain. Strengthening these muscles through targeted exercises can help stabilize the hip joint, improve biomechanics, and reduce the risk of injuries. Exercises for your glutes, adductors, quadriceps, hamstrings, and core can be incorporated into a regular exercise routine to promote hip and core strength and mobility.

Use Correct Form and Technique

Whether it's sports, weightlifting, or everyday activities, using proper technique and form is crucial to prevent hip and groin pain. Incorrect movement patterns can place unnecessary stress on the hip joint and surrounding structures, leading to overuse injuries. I can help you ensuring proper technique and minimizing the risk of injury.

Gradually Increase Intensity and Duration

When starting a new physical activity or exercise routine, it is important to gradually increase the intensity and duration over time. Sudden and excessive increases in activity can overload the hip and groin muscles, tendons, and joints, leading to pain and injury. Following a progressive training program and allowing adequate rest and recovery between sessions can help prevent hip and groin pain.

Maintain a Healthy Body Weight

Excess body weight places additional stress on the hip and groin joints, increasing the risk of pain and injury. Maintaining a healthy weight through a balanced diet and regular exercise can reduce the load on these structures, promoting better hip and groin health. Consulting with a healthcare professional or registered dietitian can provide guidance on achieving and maintaining a healthy weight.

Rest and Recover

Paying attention to your body's signals and responding appropriately is crucial in preventing hip and groin pain. If you experience discomfort or pain during physical activity, it's important to listen to your body and take appropriate rest breaks. Pushing through pain can exacerbate injuries and lead to more severe conditions. If symptoms persist, it is recommended to consult with a healthcare professional, such as a physical therapist, for a proper evaluation and guidance.

Prevention Exercises for Hip Groin Pain

Hip groin pain can significantly impact your daily activities and hinder your quality of life. Whether you're an athlete, a fitness enthusiast, or someone looking to maintain overall hip health, incorporating preventive exercises into your routine can help reduce the risk of hip groin pain and related issues. Let’s explore the best exercises to strengthen the muscles around the hip joint, improve stability, and enhance flexibility, ultimately promoting optimal hip function and preventing hip groin pain.

If you feel discomfort or pain consult a medical professional and do NOT exercise!

1. Hip Flexor Stretch

Hip flexor muscles can become tight due to prolonged sitting or excessive activity, leading to hip groin pain. To perform this stretch:

Begin in a kneeling lunge position with one knee on the ground and the other foot forward.
Keep your torso upright and gently shift your weight forward, feeling a stretch in the front of the hip.
Hold for 30 seconds on each side. Why it helps: The hip flexor stretch helps maintain flexibility in the hip flexor muscles, reducing tension and strain on the groin area.

2. Clamshells

Clamshells target the hip abductor muscles, including the gluteus medius, which plays a crucial role in stabilizing the hip joint. To perform clamshells:

Lie on your side with your knees bent, keeping your feet together.
Slowly lift the top knee while keeping your feet in contact with each other.
Pause briefly and then lower the knee back down.
Perform 10-15 repetitions on each side. Why it helps: Clamshells strengthen the hip abductor muscles, promoting better hip joint stability and reducing the risk of groin pain caused by muscle imbalances.

3. Glutes Bridge

The glute bridge exercise targets the gluteus maximus, the largest muscle in the buttocks. To perform a glute bridge:

Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
Engage your core and lift your hips off the ground, squeezing your glutes.
Hold the bridge position for a few seconds and then lower your hips back down.
Perform 10-12 repetitions. Why it helps: The glute bridge strengthens the gluteal muscles, which support hip stability and proper alignment, reducing strain on the groin area.

4. Hip External Rotation

This exercise targets the external rotators of the hip, including the deep hip muscles. To perform hip external rotation:

Lie on your side with your legs stacked on top of each other.
Keep your feet together and rotate the top leg outward, lifting the foot towards the ceiling.
Slowly lower the leg back down.
Perform 10-12 repetitions on each side. Why it helps: Hip external rotation exercises improve the strength and control of the external rotator muscles, reducing the risk of groin pain related to muscle imbalances and hip instability.

5. Squat

Squats are a compound exercise that targets the muscles of the lower body, including the hips, glutes, and thighs. To perform a squat:

Stand with your feet shoulder-width apart.
Engage your core, maintain a neutral spine, and slowly lower your body as if sitting back into a chair.
Keep your knees aligned with your toes and your weight in your heels.
Push through your heels to return to the starting position.
Perform 10-15 repetitions. Why it helps: Squats strengthen the muscles around the hips, including the quadriceps, hamstrings, and glutes, improving hip stability and reducing the risk of groin pain caused by muscle weakness.

6. Hip Adduction

Hip adduction exercises target the inner thigh muscles, which help stabilize the hip joint and prevent excessive stress on the groin area. To perform hip adduction:

Sit on a chair or bench with your knees bent and feet flat on the floor.
Place a small ball or pillow between your knees.
Squeeze the ball or pillow by gently pressing your knees together.
Hold the squeeze for a few seconds and then release.
Perform 10-12 repetitions. Why it helps: Hip adduction exercises strengthen the inner thigh muscles, improving hip stability and reducing the risk of groin pain caused by muscle weakness or imbalances.