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Groin exercises

Hip & knee · Groin and inner thigh pain

How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.

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Inner thigh stretch

Inner thigh stretch

Sit with the soles of the feet together and the knees out to the sides. Let the knees sink towards the floor, keeping the back straight.

  • Hold 30 seconds
  • 3 times

Should feel: A stretch along the inner thigh Should not feel: Sharp pain where the thigh meets the groin

Ball squeeze

Ball squeeze

Lying on your back with the knees bent, hold a soft ball between the knees. Squeeze, hold, then release slowly.

  • 10 times
  • 2 times a day

Should feel: The inner thigh muscles working Should not feel: Sharp pain at the pubic bone

Bridging

Bridging

Lie on your back, knees bent. Lift your hips off the floor, hold, then lower.

  • 10 times
  • 2 times a day

Should feel: The buttocks and back of thighs working Should not feel: Cramp, or back pain

Walking

Walking

Walk daily, building distance slowly.

  • 20–30 minutes
  • Most days

Should feel: Easier walking Should not feel: Limping heavily — use a stick

Stop and telephone us if

  • You feel a lump or bulge in the groin
  • The pain is getting worse, not better, after two weeks
  • You get new numbness, tingling or weakness
  • The joint swells up or locks
  • You feel unwell or feverish

Ready when you are.

Call either clinic during consulting hours, or send a WhatsApp message any time.

Nallasopara West Virar East