Groin Pain

I have pulled my groin and it’s getting worse!


What is Groin Pain?


Groin pain is pain in the region where your abdomen joins to your legs via your pelvis. The groin region contains many anatomical structures that could be causing your pain including:

  • Hip muscles
  • Abdominal muscles
  • Pelvis (including the pubic symphysis, the joint at the front of your pelvis)
  • Pelvic organs

Groin pain can also be caused by structures away from the groin, and this is called ‘referred pain.’ Structures that may refer pain to the groin include:

  • Lower back
  • Sacro-iliac joints (the joints connecting your pelvis to your spine)
  • Hip joints

Symptoms of Groin Pain:

Groin pain can have a sudden onset, or build up gradually over time:

Sudden onset groin pain can be caused by a sudden change of direction, and you may feel a ‘pull’ in your groin region. It is often initially a sharp pain that decreases to a dull ache.

Gradual onset groin pain will often begin as a dull ache in your groin region, usually when you are doing exercise or playing sport. It will often go away once you stop doing the activity. Over time, the pain will become more constant and will disrupt your everyday activities.


Causes of Groin Pain:

Groin pain is common in people who play AFL, soccer, rugby or ice hockey. It is also quite common in runners.

Groin pain can arise from a specific incident, or over time due to a number of biomechanical factors and compensations including:

    • Muscle imbalances, especially between your hip muscles and abdominal muscles
    • Joint stiffness
    • Training errors
    • Increased training load



Treatment of a Groin Injury


It is important to address both sudden onset and gradual onset groin pain as early as possible to address any deficits or compensations you may have so that you can make a pain-free return to both your everyday activities and sporting pursuits as soon as possible.
Your All Care Physiotherapist will complete a thorough examination and assessment of all factors contributing to your groin pain including:

      • Functional tasks including walking, running, changing direction and any other activity that increases your pain
      • Symmetry of your pelvis and lower limbs
      • Range of movement
      • Muscle strength
      • Muscle length

Your All Care Physiotherapist will then provide you with a treatment plan to address these issues. This will not only relieve your pain and allow you to return to the things you enjoy, but also prevent further groin pain in the future.

How to Treat Groin Pain:

All Care Physiotherapy management of groin pain includes:

      • Education on your condition so you understand the reason for your pain, and how to manage this in everyday life.
      • Soft tissue massage to lengthen and stretch any tight muscles.
      • Joint mobilisations to increase the range in your hips, pelvis, and spine.
      • A strengthening program to strengthen any weak muscles – this is a vital part of your treatment program.


It is very important to follow the plan of rehabilitation for your groin pain to ensure that further injury does not occur, and any identified deficits are corrected for a safe return to sport. Return to sport can take up to 4.5 months depending on the severity of your groin pain when you first commence Physiotherapy, which is why it is important to get it checked out as soon as possible.

Groin Pain Exercises

The good news is that Physiotherapy and exercise can help improve your groin pain. Here are a couple to start.


      • Lie on your back with your knees bent up.
      • Place a ball (around the size of a soccer ball) between your knees.
      • Squeeze your knees together.

Hold for 30s and repeat 10 times.

Abdominal Sit Ups:


      • Lie on your back with your knees bent up.
      • Cross your arms over your chest.
      • Squeeze your knees against the ball and maintain
      • Tuck your chin in and use your tummy muscles to sit up.

Work up to 5 sets of 10 repetitions with 15s in between each set.

To get on top of your Groin pain, call All Care Physiotherapy today on 1300 291 133 and get back to the activities you enjoy!

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