Hip Tips


FAQs About Hip and Groin Pain

Diagnosis, Treatment, and Exercises

Here’s 8 Hip FAQs

What Causes Hip and Groin Pain?

Various factors can cause hip and groin pain, including hip joint injuries, muscle strains, tendinopathy, bursitis, hernias, hip impingement, osteoarthritis, and referred pain from the lower back or pelvis.

How is the Cause of Hip and Groin Pain Diagnosed?

Diagnosing hip and groin pain involves a combination of physical examination, medical history review, imaging tests (X-rays, MRI, CT scans), and sometimes, diagnostic injections. These methods help identify the underlying cause and guide appropriate treatment.

Is it Possible to Prevent Hip and Groin Pain?

Although not all causes of hip and groin pain are preventable, specific measures can help reduce the risk. These include maintaining a healthy weight, practising proper posture and body mechanics, wearing appropriate footwear, and engaging in regular exercise to strengthen the hip-supporting muscles.

What Self-Care Measures Can Help Manage Hip and Groin Pain?

Self-care measures for managing hip and groin pain include rest, applying ice or heat, using over-the-counter pain relievers, performing gentle stretching exercises, maintaining good posture, utilising assistive devices if needed, and avoiding activities that worsen the pain.

In addition to rest and self-care measures, home remedies like topical analgesic creams or gels, relaxation techniques, and maintaining a healthy weight can help alleviate hip and groin pain.

Are there any Specific Exercises to Avoid with Hip and Groin Pain?

Generally, exercises or activities that cause pain or discomfort should be avoided or modified. It’s essential to listen to your body and consult a healthcare professional or physiotherapist to determine which exercises suit your condition. Please read on for two exercises you could try.

When Should You Consult a Physio or Doctor for Hip and Groin Pain?

It is advisable to seek medical attention if your hip and groin pain is severe, persistent, or accompanied by symptoms like swelling, redness, difficulty walking, or fever. Additionally, consulting a healthcare professional is recommended if the pain follows an injury or interferes with daily activities.

How Can Physiotherapy Assist with Hip and Groin Pain?

Physiotherapy often improves hip and groin pain in a short timeframe. Your physiotherapist can provide targeted exercises, stretches, taping and manual therapy techniques to enhance strength, flexibility, and mobility while addressing underlying issues.

When is Surgery Considered for Hip and Groin Pain?

Surgery may be considered for hip and groin pain when conservative treatments have been exhausted, and there is a clear structural issue, such as a labral tear, hip impingement, or severe osteoarthritis. However, individuals should decide on surgery in consultation with a healthcare professional.


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Hip Exercises for Pain Relief:

Here are two exercises that potentially provide general hip pain relief:

Perform the Hip Flexor Stretch:

Start by assuming a kneeling lunge position with your right knee on the ground and your left foot forward, knee bent at a 90-degree angle.

Engage your core and gently shift your weight forward, allowing your left hip to stretch. You should feel a gentle stretch at the front of your right hip.

Hold the stretch for 20 to 30 seconds, then return to the starting position.

Switch leg positions and repeat the stretch on the other side.

Perform the Bridge Exercise:


Lie on your back with your knees bent, feet flat on the floor, and arms by your sides.

Engage your core and glutes, then lift your hips off the floor until your body forms a straight-line from your shoulders to your knees.

Hold the bridge position for a few seconds, then slowly lower your hips.

Repeat the exercise for 10 to 15 repetitions.

Bridges help strengthen the gluteal muscles and the posterior chain, providing support and stability to the hips. If you experience hamstring cramps during this exercise, it is a sign that your gluteal muscles are too weak. In such cases, you should cease the activity and gradually build strength through other exercises recommended by your physiotherapist.


Remember, these exercises may not be suitable for everyone, and the specific exercises that are best for you may depend on the underlying cause of your hip pain. It’s crucial to consult with a healthcare professional, such as a physiotherapist, who can assess your condition and provide you with an individualised exercise program that addresses your specific needs and goals.

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