The hip and groin regions provide movement for essential functional activities such as walking, running, or even climbing stairs. From an anatomical perspective, the two areas are so closely linked that pain and tightness in one often occur as a result of an ailment in the other. In fact, research shows that almost half of groin pain, generally experienced around the region between the thighs and abdomen, arises from an underlying hip issue.
This is because the hip and groin share very complicated connections of muscles, nerves, and tendons. A hip pain can be experienced in the groin and vice versa; this condition is known as referred pain, which is quite common in this area of the body.
Anyone can have hip and groin pain, regardless of lifestyle, whether they spend a lot of time sitting down, or whether they are not physically active. One condition that increases the possibility of transferred groin pain is osteoarthritic hip. Thankfully, conservative methods, which include particular stretches and exercises, can often decrease the issue.
Here we will talk about the main causes behind hip and groin pain and learn evidence-based treatments that can be used to alleviate pain and regain the ability to move freely.
Common Causes for Hip & Groin Pain
Hip and groin pain can be attributed to many things, such as:
- Muscle Strain: Muscle strain can occur from stretching or tearing of muscles, usually affecting the hip flexors and adductors, mostly through sudden movement or very aggressive applications.
- Hip Impingement: It is also referred to as femoroacetabular impingement, which happens during an inappropriate collision of the hip bones with a destructive impact on the joint.
- Bursitis: The hip joint is cushioned by fluid-filled sacs called bursae, and inflammation of these sacs results in pain and swelling.
- Tendonitis: The tendons in the hip or groin become inflamed as a result of repetitive motions.
- Hernias: Inguinal hernias cause pain and a noticeable bulge as tissue pushes through a weak area in the groin muscles.
- Labral tears: Damage to the cartilage that lines the rim of the socket of the hip, which may lead to joint looseness and pain.
Hip and Groin Pain Symptoms:
Pain may radiate to the groin or be localized, such as in the front or side of the hip. Typical signs and symptoms include:
- Pain that can be severe or piercing or mild, or achy.
- Burning or throbbing.
- Slow or rapid onset.
- Stiffness.
- Limited mobility.
- Some activities may make pain worse, like standing or sitting for long periods of time, or resting on the affected area.
- Popping or locking sensations in the joint.
Preventive Measures to Avoid Hip and Groin Pain
Hip and Groin Pain Treatment includes rest, therapy, and lifestyle changes:
- Focused Workouts: There are also certain workouts that you could do, especially for targeted areas. It aids in pain relief, muscle strengthening, and increased flexibility.
- Modifying Activities: Cutting back on activities that make the pain worse will help to avoid further injury.
- Cold and Heat Treatment: Icing can help reduce swelling, while heating can calm and loosen tissues and circulation.
- Pain Relievers: Over-the-counter (OTC) NSAIDs can help reduce pain and inflammation.
- Transcutaneous Electrical Nerve Stimulation (TENS): A technique that delivers mild electrical currents to the body, providing relief from pain.
Simple Hip & Groin Exercises
The following exercises also improve hip flexibility by stabilizing, strengthening, and improving the range of motion of the hip joint. They also aid in the complete hip and groin muscles range of motion.
- Hip Adductor Stretch
- Lie on your back with your knees bent and your feet flat.
- Let your knees fall open to the side.
- Bring the soles of your feet together to touch.
- Hold for 30 seconds, then repeat three times.
2. Lateral Lunge
- Stand with feet shoulder-width apart.
- Step to the right side, bending your right knee.
- Keep your left leg straight.
- Push back to the center.
- Do 2 sets of 15 reps per leg.
3. Straight Leg Raise
- Lie on your back, one leg bent, the other straight.
- Slowly raise the straight leg to the height of the bent knee.
- Lower it down slowly.
- Do 2 sets of 15 reps per leg.
4. Side-Lying Hip Adduction
- Lie on your side.
- Cross the top leg over the bottom leg with the foot flat.
- Raise the bottom leg up and slowly lower it.
- Do 2 sets of 15 reps on each side.
When to Visit a Doctor
You should see a doctor if you are experiencing the following:
- Severe or constant discomfort that hasn’t gone away after two weeks.
- Swelling, warmth, or redness in the groin or hip region.
- Having trouble walking or carrying weight.
- Symptoms are not going away even when self-care measures are done.
It is suggested to treat groin and hip pain as soon as possible.
Orthopedic experts advise treating hip and groin pain as soon as possible to avoid it getting worse. Your groin and hip are essential for both moving and supporting your body. Other portions of your body may have to put in more effort to compensate when they’re bothered.
You can get a good hip pain treatment in Delhi NCR with customized recovery plans.
Hip and groin pain can be prevented by complying with the following preventative steps:
Regular Workouts: Having overall strength and flexibility that you get from regular exercise helps to prevent injuries.
Adequate Warm-Up and Cool-Down: When your muscles are unhealthy, activity damages rather than strengthens muscles.
Ergonomics: Maintaining proper body mechanics in all activities may reduce stress on the hip and groin.
Conclusion
Hip and groin pain can affect normal walking and general comfort. However, it does not necessarily have to be a chronic condition. If you know the root cause, making small lifestyle changes and doing the right exercises can go a long way in managing the symptoms.
If the pain has not stopped or gotten worse, it is very important that you get a doctor’s advice immediately so that the situation doesn’t worsen and your recovery will be quick. You can easily find the best hip pain doctor in Delhi for expert treatment.
