Groin Pain After Running and What To Do About It

Groin Pain after Running

Are you experiencing pain or discomfort in your groin area after your regular run? Don’t worry, you’re not alone. This is a common issue among runners, and it can happen to anyone at any time. Whether you’re a seasoned marathoner or just starting out, groin pain can knock you off your feet and prevent you from achieving your goals. In this blog post, we’ll explore the reasons why your groin hurts after running, and more importantly, we’ll give you some practical tips and tricks to relieve the pain and get back to your running routine. So, let’s get started!

What Causes Groin Pain After Running?

If you’re an avid runner, experiencing pain in your groin area after a long run is not uncommon. Muscle strain, stress fractures, and overuse of the area are some common causes of this discomfort. Groin muscle strain can happen when you overstretch the area or push yourself too hard during a workout.

Stress Fractures

Stress fractures, on the other hand, are tiny cracks in the pelvis bone often caused by overuse and repeated impact. Overuse injury occurs when you push yourself too hard, too quickly or increase your running mileage too fast. It’s important to listen to your body and take necessary rest days to prevent these kinds of injuries. Proper stretching, wearing supportive shoes, and gradually increasing your mileage can also help prevent groin pain.

Repetitive Force

Stress fractures are the tiny cracks in the bone that can be caused by repetitive force, like the impact of your feet hitting the pavement over and over again. It’s not uncommon for runners to experience this type of injury, especially if they’re ramping up their mileage too quickly or not wearing proper shoes. Groin pain after running can be a sign that something’s not quite right, so it’s important to take a break from running and get checked out by a doctor if you’re experiencing any discomfort.

Muscle Strain

Pain is an all-too-common issue that runners are faced with, and muscle strain is a big culprit. It usually happens when a muscle experiences a forceful stretch or contraction that exceeds its normal limits, which can easily occur during races or training. When this happens, it can be incredibly painful and make it difficult to continue running. The pain can range from mild discomfort to severe agonizing sharpness. But don’t fret, muscle strains are treatable and with proper rest, stretching, and massage, you’ll be back to running in no time!

It’s important to listen to your body and know when it’s time to take a break. If you do experience pain in your groin while running, don’t push through it as this could lead to further injury. Instead, take a break from running for a few days and let your body rest and recover. Remember that running is all about balance; too much too soon can easily lead to pain and injury. So take it easy, stretch well, and enjoy your runs without letting pain ruin your experience!

Groin pain after running

Injuries in other parts of the body

When it comes to pain from running, groin pain is common but it’s not the only area that you need to pay attention to. You see, injuries to other parts of your body, such as the hips or core muscles, can also lead to groin pain. This happens because your muscles are all interconnected and if one area becomes weak or tight, it can affect the surrounding muscles causing an imbalance in your muscle strength and flexibility.

So, if you’ve been experiencing groin pain while running, don’t just focus on that area. Take the time to evaluate your overall muscle health and make sure you’re doing exercises that help to improve strength, flexibility, and balance. By working on your entire body, you’ll be able to reduce the risk of injury and keep yourself pain-free while enjoying your runs.

Joint Problems

There are many different causes of pain, including muscle strains, joint problems, and bone fractures. However, some of the most common reasons for pain are related to specific conditions such as inguinal hernia and pubis symphysis dysfunction. These issues can cause significant discomfort and can make it difficult to continue with the activities that you enjoy.

Inguinal Hernia

An inguinal hernia is a hernia (protrusion) of abdominal-cavity contents through the inguinal canal. Symptoms may include pain or discomfort especially with or following coughing, exercise, or bowel movements. However, many hernias do not cause pain. An inguinal hernia isn’t necessarily dangerous.

Treatment might not be necessary if the pain and discomfort is manageable. Surgical repair is considered when the bulge grows bigger with severe pain. Open abdominal surgery and laparoscopy are two surgical procedures that can be used for treatment.

If you are experiencing groin pain or other types of pain while running, it is important to seek medical attention right away. Your doctor can help you determine the underlying cause of your pain and develop a treatment plan that will help you get back on your feet as quickly as possible. With the right care and attention, you can return to running without experiencing any pain or discomfort.

Pubis Symphysis

Pubis symphysis dysfunction (PSD), also known as symphysis pubis dysfunction (SPD), is a condition that causes excessive movement of the pubic symphysis, either anterior or lateral, as well as associated pain, possibly because of a misalignment of the pelvis. It usually occurs during pregnancy when your pelvic joints become stiff or move unevenly. It can occur both at the front and back of your pelvis.

Symptoms include pain in the pubic area, groin, lower abdomen, hips, and inner thighs. Pain may be worse when walking or climbing stairs. Treatment may include physical therapy and exercises to strengthen the pelvic floor muscles. In severe cases, surgery may be necessary.

Warning Signs of Serious Injury

When you’re out running, it’s easy to get caught up in the moment and push through any discomfort you may be feeling. However, it’s important to pay attention to any warning signs of serious injury, especially pain. Pain during or after a run is one of the biggest red flags that something may be wrong. It could indicate a muscle strain, a stress fracture or even a more serious injury that needs medical attention. Whatever the cause, don’t ignore the pain! Instead, take a break from running to let your body heal and seek professional advice if necessary. Remember, pushing through the pain may do more harm than good in the long run.

Intense or Sharp Pain could be the sign of a bigger problem

Normal running activity can have mild pain, but sharp or intense pain in the groin area could be a sign of a bigger problem. You shouldn’t ignore it or wave it off as just part of the workout. Take a break and assess the situation.

If you’ve been noticing some pain during your runs or even after resting, it’s time to do something about it. Don’t just brush it off because it could lead to worse problems down the line. If you have been noticing your running performance decreasing or if the pain continues even after resting, it may be time to consult a certified health professional for a proper diagnosis and treatment plan.

Groin pain after running

Diagnosing the Source of Pain

Understanding where your pain is coming from and what body parts are impacted is crucial. Groin pain is often caused by tightness or strain in the muscles around the hip joint. It can be frustrating to deal with, but luckily, there are things you can do to alleviate it. By stretching regularly, focusing on strengthening exercises, and paying attention to your form while running, you can help prevent groin pain from getting in the way of your training. 

Listen to your body

When it comes to running, pain is almost inevitable. You’re likely to experience discomfort in one or more areas. The most common areas of pain include the hips, knees, ankles, feet and legs. It can be frustrating to deal with these aches and pains, but it’s important to identify which joints or muscles are affected in order to determine an effective treatment plan. Ignoring the pain and pushing through it can lead to more serious injuries down the line. So, listen to your body and take the necessary steps to address any discomfort. Whether it’s stretching, strength training or simply resting, don’t be afraid to adjust your running routine in order to stay pain-free.

Address the pain quickly

Again, it’s crucial to address any pain experienced during running before it leads to a more severe injury. Through physical examinations and specialized tests, medical professionals can determine the root cause of pain and develop a personalized treatment plan for each individual runner. Ignoring pain and continuing to run can cause long-term damage and hinder progress in training.

It’s important to listen to your body and seek professional help when necessary. By taking care of pain promptly, runners can continue to enjoy the sport they love while avoiding unnecessary setbacks.

Treating Groin Pain After Running

One of the most common complaints from runners is groin pain, which can be caused by a variety of conditions. Whether it’s a strain from overuse, a tear from a sudden movement, or even a hernia, the pain can be debilitating and frustrating. It’s important to listen to your body and take breaks when necessary to avoid worsening the condition.

Strength Work

Stretching and strengthening exercises can also help prevent and alleviate groin pain.  Remember to always warm up before running to avoid injury and discomfort. Incorporating some stretching and strengthening exercises into your routine will help improve your flexibility and strengthen the muscles around your groin area.

Anti-Inflammatory Medication

If you’re feeling pain in your groin area, then it’s time to give your body some rest and apply some ice on that sore spot. It will help reduce the inflammation and ease the pain. Now, if the pain persists, you can take over-the-counter anti-inflammatory medication, but always make sure to follow the instructions carefully. 

Don’t forget to wear the right running shoes

Besides taking care of your body through stretching and proper warm-ups, it’s equally crucial to wear the right shoes when running. Wearing the wrong type of shoes can put additional stress on your groin muscles, and that could lead to further injury and pain. To avoid this, invest in a good pair of running shoes that are designed to provide the necessary support and cushioning for your feet. This will help to minimize the impact on your groin muscles, allowing you to run more comfortably and safely. Remember that taking care of your body is crucial in enjoying the sport of running without any pain or discomfort. So be mindful of your shoes and take the necessary precautions to protect your knees, ankles, hips, and groin muscles. 

Proper running shoes

Stretches to Relieve Groin Pain

There are some stretches you can do to try and rid yourself of that pesky groin pain. Some of the best ones include butterfly stretch, hip flexor stretch, and seated forward bend. 

The groin is where the muscles in your thighs and hips come into play. To help alleviate that discomfort, you’ll want to focus on stretching those specific areas. A couple of stretches that can work wonders include hip adductor stretches and hip flexor stretches. These moves help target the muscles in your groin, which can help relieve any pain you’re experiencing.

Stretch Gradually

Take things slow and stretch gradually. Holding each stretch for 15-30 seconds is usually the sweet spot for getting the best results. Of course, pain is never completely avoidable when running, but by taking care of your body and knowing your limits, you can minimize it as much as possible.

Core Muscle Exercises

Strengthening your core muscles through exercises like planks and bridges can help provide much-needed support to your body during those high-impact activities that put additional pressure on your groin muscles. By incorporating both stretches and strength training into your routine, you’ll be increasing your overall fitness and reducing the risk of pain, injury, and discomfort. Remember to listen to your body and prioritize rest and recovery when necessary. 

How to Strengthen the Core and Hips for Better Performance

When you have a strong core, it helps redistribute the load placed on your body when you’re running, so your lower back and hips don’t have to work as hard. Plus, when those muscles are strong, they can better support your body and help you maintain good form while you run. And let’s be real, when you’re feeling good and strong on your runs, it just makes everything more enjoyable. So if you’re dealing with some discomfort in your lower half, focus on strengthening your core and hips with exercises like planks, squats, and lunges. 

Additionally, making small changes to your running posture and gradually increasing your mileage can also help alleviate pain. 

Pacing Yourself and Rest Days

When it comes to running, one of the most important things to keep in mind is pacing. Going too hard too fast can actually do more harm than good, especially if you’re dealing with existing pain or injuries. It might be tempting to push through the pain and try to power through your run, but it’s important to listen to your body and take things slow.

Gradually increase your intensity

By easing into your runs and gradually increasing your intensity, you’ll be able to improve your stamina and endurance without causing any unnecessary pain or discomfort. Remember: pain is your body’s way of telling you that something’s not right, so don’t ignore it! Take things slow and steady, and you’ll be able to enjoy all the benefits of running without any unnecessary discomfort.

Take a day or two off each week

By taking a day or two off each week, you reduce the risk of injury and allow your muscles time to heal from the wear and tear of running. Not only does this help reduce soreness and pain, but it also improves your overall performance in the long run. 

In the world of running, pushing through pain is often seen as a badge of honor. However, it is crucial to understand that pain is your body’s way of communicating with you. Ignoring it can lead to serious injuries that could prevent you from running altogether. Learning to listen to your body is key to avoiding long-term damage and ensuring that running remains an enjoyable and fulfilling experience. 

When to See a Doctor

It’s not uncommon to have sore muscles, aches or even some mild discomfort after a long run or tough workout. However, if you’re experiencing pain that lasts for days, weeks or even months and can’t be managed with rest, over-the-counter medications or home remedies, you need to see a doctor as soon as possible.

Ignoring the pain and continuing to run can cause more damage to your body and make the pain worse. Don’t let the fear of taking time off from running hold you back from seeking medical attention. It’s better to address the issue now instead of furthering the damage and having to take even more time off in the future. Remember, your health should always come first, even if it means taking a break from running for a little while.


Do not ignore sharp or intense pain

It is important to distinguish between normal muscle soreness and sudden, severe pain. If you feel a sharp or intense pain during a workout that doesn’t go away after a few days, it may be something more serious. It is best to seek medical attention to make sure you are not causing further harm to your body. Pain may be a part of the running process, but it’s important to know when to ask for help.

Not all pain is the same

Not all pain is the same. Certain types of chronic pain in the joints or muscles that occur while running can also be a sign of an underlying issue and should be seen by a physician. Don’t ignore it and hope it goes away, because it might not. In fact, it could get worse and end up sidelining you for months. It’s important to pay attention to your body and its signals. If you’re experiencing consistent pain while running, don’t blow it off as just soreness. Book an appointment with your doctor and get it checked out. Remember that taking care of your body is key to being able to run for years to come.

Tips for Managing Chronic Groin Pain

  • Stretch properly before and after your run to prevent any muscle strain.
  • Consider swapping out your sneakers for a pair with more support to reduce any impact on your groin muscles.
  • Taking a break from running and engaging in low-impact exercises like swimming or cycling can also help alleviate the pain.  Taking care of yourself now will ultimately lead to a better and longer running career.
  • Properly warm up and cool down before and after each running session. Without a good warm-up, you could be putting yourself at risk for short-term inflammation and strain on the muscles in your groin area. 
  • Seek professional help.

Wrapping up

Don’t let groin pain keep you from enjoying the sport you love. By understanding the causes of your discomfort and taking a few preventative measures, you can alleviate pain and continue running with confidence. Remember to stretch before and after your run, wear appropriate clothing, and listen to your body. If the pain persists or worsens, it’s always a good idea to consult with a medical professional to ensure there aren’t any underlying issues. 


Inguinal hernia – Symptoms and causes – Mayo Clinic.
Inguinal hernia repair – NHS. 
Hernia – NHS. 

Source: ConveSymphysis pubis dysfunction – Wikipedia. 
Symphysis Pubis Dysfunction: Symptoms, Treatment, Risks, and More. 
Symphysis Pubis Dysfunction: Causes, Symptoms & Treatment. 
Pelvic pain in pregnancy – NHS. 
Can I exercise with SPD/PGP? | Tommy’s. 

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