What should you know about groin and hip flexor pain?

Pain at the front of the hip when climbing stairs, rising from a chair, running, or lifting the knee can involve the hip flexor muscles or tendons. Groin pain with catching, reduced rotation, or discomfort after prolonged sitting may involve the hip joint. Pain that follows a back ache or includes tingling can be referred from the spine. A sudden pull, swelling, or bruising suggests an acute soft-tissue injury rather than ordinary post-exercise soreness.

Reduce repeated knee lifts, uphill running, deep lunges, and kicking until everyday movements settle. Keep the hip moving gently without forcing its end range. A cold pack wrapped in cloth may help after a recent strain; later, a clinician may recommend gradual strengthening rather than prolonged rest. [Sports Physiotherapy](/treatments/physiotherapy-and-rehabilitation/sports-physiotherapy/) can assess hip control and help plan a return to training. See [Groin Pain](/symptoms/groin-pain/) for related symptom context.

Seek urgent assessment after a major fall, inability to bear weight, severe sudden pain, or a visibly deformed hip. Prompt review is also needed for fever with a hot swollen joint, progressive weakness, or new numbness around the inner thighs. Make an appointment if pain persists, worsens, or repeatedly returns when running.

Is the pain coming from the hip flexor, the hip joint, or another area? Which stretches and strengthening exercises fit my symptoms? What activity level is suitable while the pain settles?