Common Causes of Hip and Pelvic Pain

Hip and Groin Running Strain

Different types of injuries that runners have the potential to develop are from bone fractures, sprains, strains and tears. One of the most common is hip and groin strains.

Runners and Jogger will run in all types of weather, under conditions that most athletes wouldn’t consider participating in they love their sport. These are just the conditions that put runners at greater risk than they would normally be for a hip and groin strain.

These types of strains affect the adductor muscles which are located on the inner thigh. They are responsible for bringing the legs together and stabilizing the hips. The abductor muscle group is actually made up of 6 different muscles. These muscles act in a fan like fashion to fully stabilize the hip and allow the leg to have a full range of motion.

People who experience this type of injury may feel the pain immediately after a specific movement or that there is chronic discomfort that results in immediate pain with the slightest wrong move.


A hip and groin strain is often graded by the physician who evaluates the athlete. If the evaluation reveals a grade 2 tear or greater you may need physical therapy for rehabilitation. Evaluation and rehabilitation with a physical therapist can improve your chances of a successful healing and a quick return to athletic activity.

You can confirm a hip strain at home with a stretch or contraction test. You do this by using a slight stretching technique; sit on the floor with the soles of your feet together and legs apart. If there is pain as you progressively push down through the knees you have a tear.

Another technique is using resistance to contraction; place a firm object, like a ball, between your knees and squeeze. If this hurts as well it’s a strain or chronic injury to the adductor muscles.


You can help the healing process by laying off of the activities that cause a painful response and incorporate ice and rest into your rehabilitation. Ice the area that hurts 3 times a day for 20 minutes to help decrease the inflammation and help the muscles to heal faster.

You can also speed up the healing process by doing cross friction massage on your own muscle. Use moisturizer to allow your hands to glide across your skin and massage at a 90-degree angle to the way the muscle runs. In other words, massage your muscle from side to side instead of up and down the leg. This will help to decrease the amount of scar tissue that forms as the muscle tear heals.

After the pain decreases begin to include stretches in your daily routine to help the muscles stretch as they heal. This stretching will also help decrease the adhesions or scars that form as the muscle heals. This will also help increase the range of motion in those muscles to reduce the probability that this will happen again.

Gradually increase your activity from this hip and groin strain always paying attention to any pain or symptoms that may return. The best way to improve your rehabilitation is the prevention of another strain. Continue your stretches and strengthening to help prevent this strain from happening again.

Groin strains can take 2 to 3 weeks to recover, while chronic groin injuries can take months if not years to clear up because there are several possible causes.

4 Types of Injury and How to Heal Them

A sharp pain in your buttocks during a run that lingers afterward may be piriformis syndrome

When the piriformis which is a muscle deep in the hip is tight, it rubs against the sciatic nerve. The result is pain deep in the buttocks or radiating pain down the leg or back.

In order to begin the healing process rest for two weeks, and ice the area 20 minutes on and off. After the first week, get a deep-tissue massage to help relieve tightness, or do self-massage by sitting on a tennis ball. When the pain lessens, stretch the muscle regularly. If this doesn’t help, a strain may have occurred, which will require more rest and physical therapy.

 If you feel A stabbing near your leg crease while running and it hurts if you lie down and pull your knee to your chest it may be a hip flexor strain.

The hip flexors lift your thigh when you run. A tear in the muscle (strain) or an inflamed tendon (tendinitis) is often from an abrupt increase in mileage or speed.

To begin healing rest and ice at the first sign of pain for a week. When symptoms are gone, stretch the hip flexors and gradually rebuild your mileage. Or you can try this to  Unlock Your Hip Flexor

if you feel a pain in the front of your hip that travels to your groin, back or leg it may be a stress fracture.

A fracture occurs when the bone can’t handle the forces placed on it or if it’s weak from lack of calcium or poor bone density.

To begin healing you will need three months of rest and physical therapy. Pool running and swimming are the best cross-training options.

If you feel an achy, burning sensation on the side of your hip during or after a run it may be bursitis.

This occurs when the liquid-filled sac (bursa) that separates your hip bone from the iliotibial band is inflamed. It’s confused with ITB syndrome, but ITB’s main symptom is knee pain.

To begin the healing you will need to ice and strengthen the gluteus medius and hip abductors.

Pierre Says: Change nothing and nothing changes.

Please see comments below if you would like to add your thoughts or ask a question.


5 Common Hip Injuries You Can fix

Runner’s Guide to the Psoas

Groin Pain, Starting After a Run

The Complete Guide to Groin Strains

















Pierre Schexneider


  1. I have always been in to yoga and stretching exercises as a way to keep my bones young and flexible. I did not even know about unlocking my hip flexor but I can feel the difference in how I walk after consistent yoga and stretching. If you do that it can help prevent some of the injuries that comes from constant running or other athletic activities.

    • Yes Max, anything you can do to release the stress on your muscles the better you will feel. One of the main myths about healing an injury or strain is bed rest, this is a good start but only for a day or two after that you need to get moving, stretching, yoga, walking or what ever it is that you are comfortable with.

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