Groin pain when walking: causes and treatment
Having groin pain when walking can make it hard to move around. Find relief with conservative treatments recommended by Hinge Health physical therapists.
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When groin pain occurs when walking, you might wonder what’s happening and if you should stop moving. The groin, located between your abdomen and thighs, is involved in many movements, making it vulnerable to discomfort or strain. It’s natural to think rest is best when pain sets in. “Whenever you have pain, your body naturally tenses up, which can discourage you from working out,” explains Melia Lewis, PT, DPT, a physical therapist with Hinge Health. “But movement is medicine — it boosts blood flow to your groin area and supports healing.”
There are several reasons your groin can hurt when you walk. Understanding these issues can help you address the discomfort and prevent it from interfering with your active lifestyle.
Learn what causes groin pain when walking, plus how to treat and prevent it, especially with exercises from our Hinge Health physical therapists.
Our Hinge Health Experts
Claudia Canales, PT, DPT
Melia Lewis, PT, DPT
What causes groin pain when walking?
Experiencing groin pain while on a stroll or hike happens more often than you may think, says Dr. Lewis. Here are some common reasons:
Muscle strain. “This is the most common reason I see people for groin pain when walking,” says Dr. Lewis. “It can happen after pushing too hard on a run or after catching yourself from tripping over something, for example.” This type of strain is also common in sports that require frequent changes in direction, such as soccer, rugby, or ice hockey. It can feel like a sharp pain that eventually turns into a lingering ache. “Movements that involve spreading your legs, such as getting in and out of a car, can become uncomfortable when you have a muscle strain in your groin,” says Dr. Lewis.
Tendonitis. This happens when the tendons in your groin become irritated or inflamed, often due to repetitive movements. Your inner thighs or lower abdomen may feel tender or achy.
Inguinal hernia. If you have groin pain along with a bulge in the area, you may have a hernia. This happens when tissue pushes through an area of weakness in your lower abdomen.
Sports hernia. This is a strain or tear in any of the soft tissues (muscles, tendons, or ligaments) in the lower abdomen and pubic bone area (though it can also happen in your groin). “It often leads to feelings of heaviness and pressure, and sometimes a burning sensation in the area where the hernia is located,” says Dr. Lewis. A sports hernia can sometimes be confused with an abdominal strain or groin strain.
Hip osteoarthritis. With age, it’s normal for the hip joint to undergo some changes. Occasionally, these changes can lead to stiffness and discomfort in the groin area.
Hip 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. You may hear a locking or clicking sound when you move your hip.
Pelvic floor dysfunction. This is a condition where the pelvic floor muscles — which support your pelvic organs and hip muscles — are tight or weak. “Pelvic floor dysfunction can lead to referred pain in the groin muscles that’s actually coming from the pelvic area,” says Dr. Lewis. Other symptoms include urinary leakage, bladder urgency, or pelvic organ prolapse.
Muscle Imbalance. When muscles around the hips, pelvis, and inner thighs aren’t in sync, it can create a tug-of-war effect, leading to groin discomfort while walking. This can happen when one group of muscles becomes too tight or weak.
Nerve sensitivity to pain. After an injury, nerves can sometimes remain more sensitive to pain, even after treatment. This can be similar to how skin might heal with or without a scar. If pain persists despite addressing other causes, increased nerve sensitivity might be playing a role.
Exercises for Groin Pain When Walking
Want expert care? Check if you're covered for our free program →- Butterfly Stretch
- Kneeling Hip Abductor Stretch
- Side Lying Hip Adduction
- Clamshells
- Seated Kegel with Thigh Squeeze
These exercises can help ease groin pain by boosting strength and flexibility in your groin and surrounding muscles. Aim to do these movements a few times a week and gradually increase to daily sessions if you can. Try for 10 repetitions per side for strengthening moves and hold each stretch for 30 seconds, repeating twice, Dr. Lewis suggests.
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.
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Treatments for groin pain when walking
Most of the time, you can treat groin pain when walking at home with conservative options, says Dr. Lewis.
Try physical therapy and targeted exercises. Targeted exercises for groin pain when walking can help strengthen and stretch weak and tight tissues. “The goal with physical and exercise therapy is to boost hip mobility and flexibility in your inner thighs,” says Dr. Lewis. “A physical therapist might also target strengthening your glutes and hamstrings to prevent extra strain on your hip and groin muscles.” 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.
Apply heat or ice. Both heat and ice can help to manage groin pain when walking. “Ice can help reduce inflammation and swelling in the groin area,” says Dr. Lewis. Heat can help relax stiff muscles in the groin. Alternate between the two, or pick the one that feels best for you.
Massage the area. Applying gentle pressure along your inner thigh muscles and tendons can help increase blood flow and promote healing, says Dr. Lewis. Using a foam roller can also help ease tightness in your hip and groin muscles. “To foam roll your groin, lie on your stomach with your leg extended to the side,” Dr. Lewis says. “Place the roller along your inner thigh, and gently roll for up to 60 seconds to ease tightness and reduce pain.”
Wear compression. Wearing compression or spandex shorts in the early days of a groin strain can help manage swelling and provide some pain relief.
Consider taking 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.
Do pelvic floor physical therapy. If pelvic floor dysfunction is contributing to your groin pain, seeing a pelvic floor physical therapist can help. They can give you exercises that specifically strengthen and stretch your pelvic floor muscles.
How to prevent groin pain when walking
There are many things you can do to reduce groin pain when walking, says Dr. Lewis.
Warm up before engaging in activity. You may not think about doing dynamic warmups before a walking workout, but it can make a difference. “Warming up can boost blood flow to your groin muscles,” Dr. Lewis says. “Try marching in place, doing a few jumping jacks, or simply walking up and down stairs.”
Stretch often. Regularly stretching your groin and hip muscles can help surrounding muscles function more easily, leading to smoother movement, Dr. Lewis says. Butterfly stretch, kneeling hip abductor stretch, and clamshells can all help break up tension in your inner thighs, lower abdomen, and the outside of your hips.
Take movement breaks. Incorporating movement snacks into your day is key for alleviating any tightness around your groin — especially if you’ve been sitting for a while. Regular movement keeps your groin muscles feeling more comfortable and flexible, Dr. Lewis says.
Keep your muscles strong. Strengthening your hip, thigh, and core muscles can help prevent imbalances that can lead to groin pain. “Incorporating exercises like bridges, squats, pelvic tilts, and the bird dog can strengthen your pelvic floor muscles,” Dr. Lewis says. “When these muscles are strong, your groin muscles can work more efficiently without having to pick up the slack.”
Wear supportive footwear. “Wearing supportive footwear can influence your entire body’s comfort and function, including the groin area,” says Dr. Lewis. Choose workout or walking shoes that have enough room in the toe box, so your toes can move easily. If you have flat feet or high arches, it’s important to choose shoes that support your feet. Ask your physical therapist which shoes might work best for you.
Gradually increase activity. “Take it easy so you can condition your groin muscles for movement,” says Dr. Lewis. Hinge Health physical therapists recommend increasing your walking or running time or distance by just 10% each week. “This approach helps to make you only do what your body is prepared for, which can reduce the risk of injury” Dr. Lewis says.
If you haven’t had any major physical trauma and find that some discomfort is manageable while walking, that’s ok. Keeping up with walking can help you build tolerance for more activities in the future.
When to see a doctor
Groin pain from walking often improves on its own with conservative treatments, Dr. Lewis says. But if your groin 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. Lewis says. It’s also a good idea to get care if you have:
A lump in the painful area (possible hernia)
Tingling, weakness, or numbness in your groin or leg (possible nerve injury)
Your groin is swollen, warm to touch, or looks red (possible infection or blood clot)
You can’t put weight on one or both legs
Groin pain that doesn’t get better after several weeks of physical therapy (for additional evaluation)
PT tip: position your pillows
If groin pain makes it hard to sleep, Dr. Lewis recommends putting a pillow between your legs at night. It can provide extra stability and support during sleep, reducing strain on the groin area.
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
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