Exercise ideas for a twingy hip/groin during long walks

[Offandonagain]

I’ve always been active. Biking, running, hill walking.

But I have a sharp pain in my groin area…. At the front between my hip and public bone, when my hip crease is…. Is not there at all in general Day to day stuff, I can go days and weeks without even feeling it!

I know that if I didn’t go for a walk over 5km then I probably wouldn’t feel it again! I can also run up to 5km without any issues.

But once it starts it’s so debilitating! I have to stop running or cut my walk short. It’s shit as I love being in the mountains. Sometimes I just walk through the pain.

Weirdly though, no matter how painful it gets it always goes away with rest and don’t appear again until the next 5km walk!

Does anyone have any ideas on how I can get rid of this pain?!

thanks

How old are you? Might be arthritis.

Have you tried strengthening exercises?

Could you afford to see a physiotherapist?

I get exactly this op. Of course the cause may be different. It’s gradually got worse over the past 10 years. I’ve had physio, which didn’t work. I had a pelvic X-ray, which didn’t show anything. I now can only walk for max 30 minutes before the pain starts. It’s right where the crease is on my left side, this year a similar pain also happens in my left knee.

I think the hip and knee pain are connected as I also get pain just above my knee when I’m having to walk through the hip pain for a long period.

Again, it’s gone as soon as I’ve rested…. Even for 20 mins or so!

shortened muscles?
look up hip flexor stretches and go from there.
see a physio if you can. they might be able to point you in the right direction.

I have similar pain that is a result of spd during and since pregnancy. I also have very tight hip flexor. For me regular sets of squats and lunges keep it at bay and any hip flexor stretches I remember to do.

Possibly! Thanks. I have short hamstrings and can’t touch my toes! I do try to do yoga/stretching though but sporadically!

Thank you. Like the stretches, I do very sporadic squat sessions. I’ve just joined a gym so hopefully I can do morw or a
routine!

I've just gone back to Dr Jo's exercises on YT for various bits of me that are falling apart- the most pressing of which are my hip flexors. I really like her, and the exercises are short, well-explained and I do feel they make a difference.

Do you have a link? They sound useful

https://youtube.com/c/AskDoctorJo

This is her channel, she's got exercises for every ache and pain! Trouble is, I think I need all of them!

youtube.com/c/AskDoctorJo

I do a programme called the Simplistic Mobility Method which might help. It's a series of exercises to help with strength/flexibility etc. I've not been doing it ages but have already noticed much faster recovery from issues than before (like 3 days rather than weeks). I also do weight training.

Thank you for these

Speak to your GP. I didn't for ages due to the pandemic. I carried on exercising, but it got worse, so I stopped and it still got worse.

The GP took it seriously and eventually I got referred to a physio. I got given exercises which helped but I am still not OK. I also got told what types of exercise to avoid. I should have gone sooner as I am still in pain.

Have you been to see a physio? It could be a labral tear and/or hip impingement. Might be worth getting it checked out.

Yoga and pilates (both) but only with an instructor.

I’d focus on stretching for your entire leg, stretch your calves, hamstrings and hip flexors even after a short walk. I have tightness in my hip and pain in my pelvis, thanks to Dr Google I now stuff a small pillow/cushion between my knees at night so my knees aren’t together it has made such a difference!

I had this problem for years, exactly the same, fine the vast majority of the time but so painful if I walked a long distance; it would start after about 3-4 miles and just get worse.

I paid £45 for a private physio and it was the best money I ever spent. It was something to do with a nerve in my back which was trapped and getting pulled when I walked long distances. He did some stretches and released it and it never came back. I couldn’t believe it, so easily fixed. He gave me some stretches to do to keep my back stretched out but honestly would recommend a physio.

I second the simplistic mobility method or SMM. And I am a physio
If no issues on xray then it's likely to be a muscle imbalance and strengthening and lengthening will help.

That's really useful to hear @Calyx72 as I'm no expert so I'm pleased I've picked a good one!

I have this! Left hip/groin at the 5km point of a walk. Regular yoga sorted it for me and I can now walk 15km easily without it happening.

I am really impressed by it @RayKray
I do it three times a week with my sister, it takes us about 25 minutes and we lie and meditate for 10 minutes afterwards. It's already making a difference to my posture and aches/pains - I am 50 and have been doing it for about 4 weeks.

I've been doing Pilates twice a week for the past six months and it's totally changed how my hips work! I can't describe it in any other way. That means I'm walking differently and various aches and pains have disappeared ... although I do have a new one! But just the one! I'm still not much closer to touching my toes or anything like that but my hips are just different.