Hip or groin pain? Here is what usually helps
An ache on the outside of the hip when you lie on it, a sharp pull in the groin after football or stiffness getting out of the car. Our Swiss Cottage physios explain the usual causes and how we get you moving freely again.
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Quick answer: Most hip and groin pain comes from the tendons and muscles around the hip, early joint changes or a strain from sport, and the large majority improves with the right exercise programme rather than injections or surgery. Our Swiss Cottage clinic in the leisure centre, NW3 3NF, can assess you, often the same day.
Where exactly is the pain?
Where you feel it is the best first clue. Pain on the outside of the hip, worse lying on that side or climbing stairs, usually comes from the gluteal tendons. Deep pain in the front of the hip or groin, with stiffness putting on socks, points more towards the hip joint itself. A sharp pull on the inside of the thigh after kicking, twisting or a sprint is often an adductor strain.
Pain in the buttock that spreads down the leg can also come from the lower back, which is why we always check your back as part of a hip assessment.
Setareh, our Swiss Cottage physio, on tight hips
Gluteal tendinopathy
Outside of the hip
Common from mid-life, aggravated by lying on that side, crossing legs and stairs.
Hip joint pain
Front of the hip and groin
Stiffness and ache from early arthritis or the joint lining, often worse in the morning.
Groin strain
Inside of the thigh
Footballers, tennis players and runners, after a sudden change of direction.
Referred pain
From the lower back
Buttock and leg pain that changes with back movements.
Not sure what is causing your hip pain?
A full assessment at our Swiss Cottage clinic gives you a clear answer and a plan.
What actually helps
- Easing the aggravating positions first, such as crossing your legs or hanging on one hip
- Progressive strengthening of the glutes and adductors, built up week by week
- Hands-on treatment and acupuncture where they help you move more comfortably
- Running, sport and gym drills in the leisure centre gym before you return fully
- A clear timeline, so you know what progress to expect
Better
results from education and exercise than a steroid injection at 1 year for outside hip pain
Mellor et al, BMJ 2018 (LEAP trial)
41%
fewer groin problems in footballers who did the Copenhagen adductor programme
Harøy et al, BJSM 2019
~5
sessions is typical for our patients to reach their goals
BOOST PHYSIO patient data
How to improve hip joint flexibility
For many people the turning point is understanding that tendons respond to the right amount of load. Rest alone rarely fixes hip tendon pain, and too much too soon flares it up. Our job is to find the middle ground and progress it with you.
When to seek medical advice
- Hip pain after a fall, especially if you cannot bear weight
- A hot, swollen, very painful joint with fever
- Pain that wakes you every night and is getting worse
- New numbness in the groin or problems with bladder or bowel control: call 999 or go to A and E
Meet your Swiss Cottage physios
Setareh and Jason see a lot of hip and groin problems from runners, footballers and gym users, and Dan takes you through the strength work in the gym.
Jason Hui
Senior Physiotherapist
Jason treats sports injuries and guides patients through rehab after surgery, using hands-on treatment, acupuncture and shockwave where it helps.
Setareh Radfar
Chartered Physiotherapist
Setareh helps patients with back pain, sports injuries and recovery after surgery, with clear exercise plans you can fit around life.
Travis Egerton
Senior Physiotherapist and Clinical Lead
Travis leads our Hampstead and Swiss Cottage clinicians and has a particular interest in sports injuries, back pain and ankle problems.
Dan Burgin
Sports Rehabilitation Therapist and Clinical Lead
Dan is a sports rehabilitation therapist who specialises in gym-based rehab, getting you strong and confident again after injury.
What our Swiss Cottage patients say
★★★★★
“Most recently, to help me recover from simultaneous hip and knee replacements, she has patiently taken me though the process of building back surrounding muscle strength to enable me to return to tennis.”
★★★★★
“His deep understanding of biomechanics helped me elongate my quad muscles, open up my hips, and strengthen my back, leading to significant improvements in my posture and overall performance.”
★★★★★
“Trevas is a legend! Knowledge, communication, easy going, flexible, he understands what patient needs and moulds himself accordingly.”
Watch: hip exercises from our physios
Short videos our physios use with hip and groin patients.
Three exercises to prevent adductor strains
Swiss Cottage squat mobility test
One clinic, the experience of a whole team
Something our patients don’t always realise is how much support sits behind each physio. Our team trains together twice a month and every physio has a dedicated mentor who reviews cases with them, so when you see us in Swiss Cottage you get the experience of the whole BOOST PHYSIO group.
- Same day appointments, seven days a week across our clinics
- No GP referral needed
- Recognised by Bupa, AXA Health, Vitality, WPA and Aviva
Prefer another clinic? Book at BOOST PHYSIO Hampstead, West Hampstead or Kentish Town, or read more about hip pain physio and groin pain physio.
Get your hip moving again
Book at BOOST PHYSIO Swiss Cottage, Swiss Cottage Leisure Centre, NW3 3NF.
Related reading
Your questions answered
Why does my hip hurt when I lie on my side?
That pattern usually points to the gluteal tendons on the outside of the hip. Lying on them compresses the tendons. A pillow between your knees helps at night, and a strengthening programme is the main treatment.
Should I stop running with groin pain?
Not always. We often reduce speed, distance or change of direction rather than stopping completely, then build back with adductor strengthening. A sharp pain that stops you mid-run needs checking.
Do I need a scan for hip pain?
Usually not at first. A careful assessment tells us most of what we need, and we will refer you for a scan or to a consultant if your symptoms or progress suggest it.
Do I need a GP referral to see a physio?
No. You can book directly with us online, by phone or on WhatsApp. If you are claiming on private medical insurance, check with your insurer first, as some ask for a GP or specialist referral.
How many sessions will I need?
It depends on the problem and your goals. On average our patients reach their goals in around 5 sessions, and we will give you an honest estimate at your first appointment in Swiss Cottage.
Written and clinically reviewed by Steven Berkman, BSc Physiotherapy (University of Cape Town), HCPC-registered chartered physiotherapist, MCSP, founder of BOOST PHYSIO in 2008, with Jason Hui, Setareh Radfar, Travis Egerton and Dan Burgin at BOOST PHYSIO Swiss Cottage. Last reviewed 12 November 2026.
References
- Mellor R et al. Education plus exercise versus corticosteroid injection use versus a wait and see approach on global outcome and pain from gluteal tendinopathy: prospective, single blinded, randomised clinical trial. BMJ 2018;361:k1662.
- Harøy J et al. The Adductor Strengthening Programme prevents groin problems among male football players: a cluster-randomised controlled trial. Br J Sports Med 2019;53:150-157.
- National Institute for Health and Care Excellence. Osteoarthritis in over 16s: diagnosis and management (NG226). 2022.
This article is general information, not a diagnosis. If you are unsure what is causing your symptoms, book an assessment or speak to your GP. If you have severe or rapidly worsening symptoms, call 111 or 999.
