Advice guide
Aching Hips and Groin: Common Causes and When to Get Help
Aching hips and groin most often come from the hip joint itself, because the front of the hip joint sits deep in the groin rather than on the side of the body where many people expect it. Strained muscles at the top of the thigh and pain referred from the lower back are the other common sources. Most cases are mechanical and manageable, but a few signs need a doctor quickly, and those are listed below. A physiotherapist can help work out which pattern fits you by examining the hip, the back and the way you move.
Why the groin is often where hip pain shows up
The ball and socket of the hip lie closer to the front of the body than the bony point on the side of the thigh. When the joint surfaces or the tissues lining the joint are irritated, the ache is usually felt in the crease of the groin and sometimes down the front of the thigh towards the knee. Pain on the outer side of the hip, by contrast, more often involves the tendons and soft tissue there. Knowing the difference helps explain why a clinician asks you to point to exactly where it hurts.
Stiffness in the hip joint
A gradual groin ache with stiffness, particularly putting on socks and shoes, getting out of a car or first thing in the morning, is a common pattern as people get older and can be linked to wear related changes in the joint. It tends to vary from day to day rather than getting steadily worse each week. Keeping the hip moving and building strength around it is generally helpful, and our osteoarthritis guide explains this in more detail.
Muscle strains around the groin
The muscles on the inside of the thigh and the hip flexors at the front can be strained by sudden changes of direction, kicking, sprinting or an awkward slip. Pain usually starts at a clear moment, is sore to squeeze or stretch, and settles over the following weeks with sensible loading. Returning to sport too quickly is a common reason these strains keep coming back.
When the back is involved
Back, hip and groin pain together can mean the lower back is contributing. Nerves from the lower spine supply the front of the thigh and groin, so a back problem can be felt lower down. Clues include pain that changes with bending or sitting, back stiffness, or tingling spreading into the leg. Checking the back is a routine part of assessing a sore hip for this reason.
Things you can try in the meantime
Stay gently active within comfort rather than resting completely. Short, frequent walks usually suit a sore hip better than one long one. Avoid long spells in very low seats, and try changing position regularly. Simple pain relief as advised by a pharmacist may help you keep moving. If an activity sharply increases the pain and it stays worse the next day, ease back rather than pushing through.
- Walk little and often rather than all at once
- Use a higher chair if getting up is difficult
- Keep a short note of what eases and aggravates it to bring to an appointment
When to see your GP or seek urgent help
Go to A and E or call 999 if you cannot put weight on the leg after a fall, particularly if you are older, or if the leg looks shortened or turned out. Contact your GP or NHS 111 promptly if the hip or groin is hot, red and very painful with a fever, if you feel generally unwell or have lost weight without trying, if there is a lump in the groin, or if pain is severe at night and not easing. Loss of bladder or bowel control or numbness around the genitals and back passage alongside back pain needs A and E straight away.
Common questions
Why do my hip and groin ache at the same time?
Because the front of the hip joint sits in the groin, an irritated hip joint is commonly felt there. Muscles at the top of the thigh and the lower back can also cause pain in both areas.
Can back problems cause groin pain?
Yes. Nerves from the lower back supply the groin and front of the thigh, so back pain can be felt in the groin. An assessment checks the back and hip together.
Should I rest an aching hip?
Complete rest is rarely needed. Gentle movement within comfort usually helps, easing back on anything that makes it clearly worse the following day.
Do I need a scan?
Often not at first. Many hip and groin problems can be assessed by examination. Your physiotherapist or GP will advise if a scan or medical review is needed.
Can I book without a GP referral?
Yes. You can book directly with an HCPC registered physiotherapist at Bluebell. If your insurer is paying, check whether they need a referral first.