Here are some practical tips to help you stay pain-free and keep your hips strong and flexible:
Hip and groin pain can affect anyone—whether you’re active, sit for long hours, or simply move the wrong way. These areas bear a lot of stress from daily movement, posture, and muscle imbalances. The good news? Many cases of hip and groin pain are preventable with the right habits and awareness.
Strengthen Your Core and Hips
Your hips and core work together to stabilize your entire body. Weak glutes or abdominal muscles can place unnecessary strain on the hip joint and groin.
Include exercises like bridges, planks, side leg raises, and clamshells in your weekly routine to build strength and stability.
Stretch Regularly
Tight hip flexors, hamstrings, and inner thigh muscles (adductors) are a common cause of hip and groin tension.
Gentle daily stretches—such as Pigeon Pose, Butterfly Stretch, and Hip Flexor Stretch—can improve flexibility and reduce stiffness.
Avoid Prolonged Sitting
Long hours of sitting shorten the hip flexors and weaken the glutes, creating muscle imbalance.
Try to stand, stretch, or walk for a few minutes every hour, especially if you work at a desk.
Warm Up Before Any Activity
Jumping straight into exercise without preparing your muscles can lead to strains and tears.
Spend 5–10 minutes on dynamic warm-ups like leg swings, hip circles, or gentle lunges before workouts.
Orthotics and Footwear Work Together
Custom orthotics correct your foot alignment, while proper footwear supports your overall posture and movement.
When combined, they help distribute pressure evenly through your feet, hips, and spine—reducing strain that can lead to hip and groin pain.
Stay Hydrated
Dehydration can make muscles and tissues less flexible and more prone to injury.
Drink plenty of water throughout the day to keep muscles supple and joints lubricated.
Get Regular Physiotherapy Assessments
Sometimes, even small imbalances can lead to chronic pain.
A professional assessment can identify weak muscles, movement restrictions, or postural issues before they become serious.
At Don Kelly Physiotherapy and Acupuncture, we help patients in Limerick and Charleville manage and prevent hip and groin pain through hands-on treatment, exercise therapy, and movement education.
Consider Dry Needling for Muscle Tension and Pain Relief
Tight hip flexors, glutes, and adductors often develop trigger points—knots that cause pain and restrict movement.
Dry needling is a proven physiotherapy technique that targets these tight muscle bands, helping release tension, improve blood flow, and restore normal muscle function.
At Don Kelly Physiotherapy and Acupuncture, dry needling is combined with manual therapy and corrective exercises to achieve faster, longer-lasting relief from hip and groin pain.
Schedule a Free Phone Consultation
Whether you are recovering from an injury, managing chronic pain, or looking to improve your overall health, we can help. Visit us at our Limerick or Charleville physiotherapy clinics and take the first step toward better wellness.
