Groin Pain in Runners: Causes, Treatment, and Prevention Tips 

You can experience groin pain from pushing your muscles too hard, especially during intense or sudden movements. When the muscles in your groin and thighs are overstretched or strained, it leads to discomfort and potential injury.

Runners are particularly prone to this due to the physical demands of their sport. In this guide, we’ll explore the key causes of groin pain in runners and provide treatment and prevention strategies to help you stay active and pain-free. 

What Causes Groin Pain in Runners?

Some of the most common reasons runners experience this issue are:

1. Hip Joint Impingement (Femoroacetabular Impingement)

Hip joint impingement occurs when the bones in the hip joint don’t move smoothly, often due to abnormal contact between the ball of the thigh bone and the hip socket. This friction leads to irritation or inflammation. 

Runners may feel this pain gradually increase over time, especially if there is hip joint impingement or an excessive rotation during movement. 

2. Muscle Strains and Tears

Overuse and sudden, forceful movements can put stress on the groin region. The muscles most commonly affected include the hip flexors, adductors, and abdominal muscles, which all play crucial roles in running mechanics. 

When these muscles are overstretched or suddenly contracted, they can suffer damage, resulting in sharp, sudden pain.

3. Gilmore’s Groin / Sportsman’s Hernia

Gilmore’s groin, often referred to as a sport hernia in athletes, results in deep groin pain that can arise suddenly or develop gradually.

This condition frequently affects athletes engaged in sports requiring significant twisting and turning, such as football, although it is less common among runners. Unlike a typical hernia, it does not produce an external bulge. 

The exact cause of the pain remains somewhat elusive; however, it often stems from a tear in the ligaments and tendons in the inguinal region. This injury can hinder performance and requires rehabilitation for recovery.

4. Adductor Tendinopathy

Adductor tendinopathy, often referred to as tendonitis, is a frequent source of groin pain for runners. This condition impacts the adductor tendons where they connect to the pubic bone. Pain may develop gradually over days or weeks, or it can strike suddenly during a run. 

Many runners initially feel they can “run it off,” only to experience pain afterward, especially the following day after intense training.

As the condition progresses, it can hinder your ability to run. Common causes include poor hip and pelvic stability, excessive training without adequate recovery, or a sudden increase in downhill running.

5. Osteitis Pubis

Osteitis pubis is an inflammation of the pubic bone that frequently affects runners. This condition often arises from overuse, particularly when there is instability in the core, pelvis, and hip muscles. As a result, the tendons and pubic bone endure excessive strain which causes pain.

Typically, symptoms develop gradually over weeks or months, often in individuals who ignore initial groin discomfort while continuing their training. 

MRI scans can reveal bone edema, indicating swelling in the pubic area, and may also show involvement of the abdominal and adductor tendons.

Treating Groin Injuries in Runners

Lady experiencing pain

Following a structured treatment plan can greatly aid recovery of groin injury after running. Here’s how to treat groin injuries:

Step 1: Identify the Cause of Your Pain

Taking time to reflect on recent activities, training intensity, and any specific movements that triggered the discomfort will help.

Analyze whether the pain resulted from overuse, sudden exertion, or a specific incident. Knowing these factors allows you to address the root cause rather than merely treating the symptoms.

In addition, consider aspects such as running form, footwear, and training surface. Poor biomechanics or inadequate equipment often play a significant role in injuries. 

Step 2: Relative Rest

Continuous strain on the affected area can worsen the pain and prolong your recovery. Prioritize rest to allow your body to heal. During this time, focus on low-impact exercises or cross-training activities that do not stress the groin, such as swimming or cycling.

While rest is important, complete inactivity can be counterproductive. Incorporate gentle movements and stretches that promote circulation without aggravating the injury. Listen to your body; if any movement causes discomfort, reduce intensity or stop altogether.

As you begin to feel better, gradually reintroduce running or other high-impact activities. Monitor your pain levels closely and adjust your training intensity accordingly.

Step 3: Build Strength and Flexibility

Focus on exercises that target the hip flexors, adductors, and core. Incorporate movements like bridges, side lunges, and clamshells to build strength in these areas. Also, the use of resistance bands can further challenge your muscles and improve stability, which is crucial for injury prevention.

In addition to strength training, prioritize a consistent stretching routine to maintain flexibility. Start with dynamic stretches such as leg swings and high knees before your runs to warm up your muscles. 

Monitor your body’s response as you progress with strength and flexibility training. Gradually increase the intensity and complexity of your exercises, pay close attention to any signs of discomfort and adjust your routine as needed.

Step 4: Progress Your Exercises Over Time

As you exercise over time, incorporate low-impact activities and foundational movements that strengthen the groin and surrounding muscles. Slowly incorporate more challenging exercises as your strength builds. 

Monitor your progress closely as you advance and pay attention to how your body responds to each exercise. If you experience pain or discomfort, take a step back and reassess your routine. 

Ensure you maintain proper form throughout each movement, as good technique is crucial for avoiding setbacks or injury. Consistency is key, so maintain a regular workout schedule while being mindful of your limits.

Step 5: Slow Return to Running

Resuming running after a groin injury requires careful planning and patience. Assess your pain level; ensure you feel no discomfort during daily activities before starting your runs again. 

Once ready, gradually increase your activity level. Start with short, easy runs on flat surfaces to minimize strain on your groin.

Also important, add walk-run intervals to ease back into your routine. Alternate between walking for a few minutes and running for one minute. It’s an approach that allows your body to adjust to the demands of running at the same time reducing the risk of re-injury. 

If you notice any pain, stop and reassess your strategy. As your strength builds, slowly extend the duration and intensity of your runs. Include rest days and consider cross-training to support overall fitness and groin pain recovery.  

How to Prevent Groin Pain in Runners 

groin pain

Preventing groin pain while running involves a few adjustments to your routine. Here are some tips to keep in mind:

1. Proper Warm-up and Stretching

One of the most effective ways to prevent groin pain while running is through adequate preparation before running. A comprehensive warm-up routine increases blood flow to the muscles, enhances flexibility, and prepares the body for the demands of running. 

To begin, allocate 5-10 minutes for light aerobic activity, such as brisk walking or gentle jogging. This initial phase helps raise your body temperature and loosens up your muscles.

Following the light aerobic activity, incorporate dynamic stretches that specifically target the hip flexors, adductors, and core muscles. 

These stretches should involve controlled movements rather than static holds. For example, perform leg swings, walking lunges, and gentle twists to activate the muscle groups most prone to groin strain. 

2. Strengthening Exercises

A well-rounded exercise program focusing on the hip and core muscles can significantly improve stability and reduce the risk of groin pain. Consider adding the following exercises to your regimen:

Hip Adductor Stretches 

Regularly stretching the hip adductors helps maintain flexibility and reduces tension in the groin area. To perform an effective hip adductor stretch, sit on the floor with your legs spread wide. 

Gently lean forward, reaching towards your toes while keeping your back straight. Hold the position for 30 seconds until you feel a gentle stretch along the inner thighs.

Lateral Lunges 

Lateral lunges strengthen the hip abductors and adductors and improve overall hip stability. Start by standing with feet hip-width apart. Take a large step to the side with one foot, then bend the knee of the stepping leg while keeping the other leg straight. 

Push back to the starting position and repeat on the other side. Aim for 10-12 repetitions on each leg.

Side-Lying Hip Adductions

Side-lying hip adductions specifically target the inner thigh muscles, which are often overlooked in traditional running workouts. Lie on your side with your bottom leg bent for support. 

Lift your top leg about 45 degrees, then slowly lower it back down. Perform 12-15 repetitions before switching sides. For an added challenge, use a resistance band around your ankles.

3. Monitor Your Running Form

Maintaining correct form throughout your runs helps distribute stress evenly across your muscles and joints which minimizes undue strain on the groin area. Focus on the following key aspects to enhance your running mechanics:

When to Seek Medical Help

Certain symptoms may signal a more serious groin injury that requires medical attention. 

1. Severe or Sharp Pain

If you experience a sudden, stabbing sensation in your groin while running or immediately after, it indicates the need to stop running and seek medical help.

2. Persistent Discomfort

Persistent discomfort lasting for several days also warrants medical attention. Normal muscle soreness usually subsides within 24 to 48 hours after exercise. However, if pain continues beyond this timeframe, especially if it interferes with daily activities, it’s time to see a doctor.

3. Inability to Walk Normally

If you’re unable to walk normally or bear weight on the affected leg represents a serious symptom requiring immediate medical evaluation. Limping or an inability to put full weight on your leg due to groin pain could indicate a major muscle tear or other severe injury.

4. Visible Signs of Injury

Swelling or bruising in the groin or inner thigh area, accompanied by pain, should prompt a visit to a healthcare provider. These visible signs often indicate internal damage that needs professional assessment and thorough groin strain treatment.

5. Nerve Symptoms

Numbness or tingling sensations extending from your groin down your leg could signal nerve involvement. Such symptoms should not be ignored and require prompt medical attention to prevent potential long-term complications.

Final Thoughts

Groin pain in runners can overshadow your passion for running, but it doesn’t have to. Prioritize your well-being by paying attention to your body’s signals and incorporating preventive measures into your routine. Focus on proper warm-ups, strength training, and gradual progression in your training. 

When you take these steps, running transforms from a source of pain to a rewarding experience. Should discomfort persist, seek professional guidance to safeguard your health and get back on track for enjoyable, pain-free runs.