Groin strain: inner thigh pain, recovery and when to get checked
What a groin strain is, how it happens in sport, what the NHS suggests in the first few days, a few gentle exercises, and other groin problems to rule out.
A groin strain is an overstretch or tear of the muscles on the inner thigh, usually from sudden direction changes, twisting, turning or kicking, or from slipping. It is common in football, rugby, hockey and running. Not all groin pain is a muscle strain, though, so it is worth knowing what else can be behind it.
When to get urgent help
Go to A&E or call 999 if you have any of these. They can be signs of a fracture, infection, blood clot or other emergency.
- A limb that looks deformed, or a joint that you cannot move or put weight on after an injury
- A cold, pale or numb foot or hand after injury
- A hot, red, swollen joint with a high temperature
- A painful, swollen, warm calf, with or without breathlessness or chest pain
What it can feel like
- Pain and tenderness in the groin and inner thigh
- Pain with quick or strong leg movements, raising the knee or climbing stairs
- Sometimes swelling or bruising in the groin or inner thigh
- The area may feel warm
Common contributors
- Sudden changes of direction, twisting, turning or kicking
- Slipping on a wet surface
- Overuse or overstretching of the hip
- Returning to sport without enough conditioning
General self-care
These are general comfort measures many people find reasonable. They are not a treatment plan, and what suits one person may not suit another.
- In the first 48 to 72 hours, protect the area with relative rest, gentle movement when comfortable, and ice wrapped in a damp towel for 15 to 20 minutes every two to three hours
- A snug elastic bandage and elevating the leg to hip level when resting can help
- From early on, gentle exercises such as squeezing a ball between the knees for five seconds, then bridging with a ball squeeze
- Exercises may feel uncomfortable but should not significantly worsen symptoms. Stop or pause if they do
- Return to sport gradually, with full pain-free strength and movement before sprinting or kicking
When to see your GP
See your GP promptly, or call NHS 111, if you have any of the following:
- Pain after a significant injury, fall or twist
- Pain that is constant, severe or getting worse, or wakes you at night
- Unexplained weight loss, fever or feeling generally unwell with limb pain
Consider seeing your GP if:
- Pain that continues beyond a couple of weeks, when a GP may refer you to a physiotherapist
- A lump in the groin, pain with fever, or pain that is constant or severe
- Pain after a fall or impact, or if you cannot put weight on the leg
How osteopathy may help
Osteopaths regularly see people with groin strains and other minor sports injuries. After taking a full history and examining you, treatment typically combines hands-on techniques (such as soft-tissue work, joint mobilisation and, where suitable, manipulation) with advice and exercises you can do yourself. For some people this may help ease pain and stiffness and make movement more comfortable.
Rehabilitation exercise for the inner thigh and hip is the best-supported part of recovery. Research on hands-on treatment itself for groin strain is limited. I use an assessment to confirm that the pain behaves like a muscle strain rather than a hernia, hip joint or lower back problem.
Results vary from person to person, some people feel a little sore for a day or two afterwards, and osteopathic care is not right for everyone. It sits alongside, not instead of, medical care, and staying active and doing your exercises remain central.
If you would like your symptoms assessed, you are welcome to book an appointment. Osteopathic care is not right for everyone, and if something needs medical attention first, I will tell you.
Common questions
How do I treat a groin strain at home?
An NHS trust page suggests protecting the area, gentle movement as comfortable, ice wrapped in a damp towel for 15 to 20 minutes every two to three hours for the first 48 to 72 hours, light compression and elevation, then simple strengthening exercises such as inner thigh squeezes.
When should I see a doctor about groin pain?
See your GP if pain continues or you have a lump, fever or pain that is severe, and seek urgent help if you cannot put weight on the leg after a fall. Groin pain can come from the hip joint, a hernia or the lower back, not only a muscle strain.
Free 5-minute exercise sheet
A simple, printable sheet of gentle exercises and stretches, about five minutes a day, based on NHS physiotherapy leaflets. It is general information, not a personal treatment plan, and it is not suitable if you have any of the urgent signs listed above.
Sources and further reading
Links open in a new tab. Sources were checked in October 2026.
Related guides
This page is general information to help you understand common aches and pains. It is not medical advice and cannot diagnose your problem. If you are worried about your symptoms, please speak to your GP or call NHS 111.