Hip and groin pain
Outer hip pain lying on your side, a tight groin after training, or a hip that's lost its range.
- No referral needed
- Book directly. Claim on the spot with eligible private health extras.
- Open six days
- Monday to Friday 8am–7pm, Saturday 8am–2pm.
- First visit
- Allow 45 minutes to an hour. Wear shorts and a loose top.
- Rear entrance
- 92 Parsons Street, Kensington, inside Renegade BJJ.
Where you feel it tells us a lot
Hip pain is a broad term. Pain on the outside of the hip, deep in the groin, in the buttock or at the front of the hip usually come from different places, and they're managed differently.
Some pain felt in the hip or buttock actually comes from the lower back, so assessment checks that too.
What we see most
Outer hip pain
Pain on the outside of the hip, worse lying on that side, on stairs or after walking. Often from the gluteal tendons, and common from midlife.
Groin strains
Pain in the inner thigh or groin after kicking, sprinting, change of direction or guard work.
Hip joint pain
Deep pain at the front of the hip or groin, sometimes with clicking or catching, often worse in deep bending and rotation.
Hip osteoarthritis
Stiffness and groin pain that's worse after rest and activity. Exercise and staying active are central to managing it.
Hip flexor and front-of-hip pain
Common in runners, cyclists, and anyone sitting long hours then training hard.
Grappling and kicking hips
Open guard, deep half and repeated kicks load the hip in big ranges. BJJ injuries and Muay Thai injuries cover these.
When to see a doctor first
Call 000 or go to an emergency department if you have:
- You can't take weight on the leg after a fall, especially if you're older
- A child or teenager with a limp and fever, or hip or knee pain with a limp that doesn't settle
- A hot, swollen joint with fever
See your GP first if:
- Hip or groin pain with fever or feeling unwell
- Pain at night or at rest that doesn't ease with position
- Hip pain with unexplained weight loss or a history of cancer
If anything in your assessment points to a doctor, we'll tell you and explain why, rather than treat.
How long does it usually take?
Typical ranges, not promises.
| Situation | Early change | Typical recovery |
|---|---|---|
| Mild groin strain | 1–2 weeks | 3–6 weeks |
| Outer hip tendon pain | 3–6 weeks | 3–6 months |
| Hip joint irritation | 2–6 weeks | 6–12 weeks |
| Hip osteoarthritis | Ongoing management | Long term, with regular exercise |
What treatment involves
Hands-on treatment to ease pain and restore movement, then strength work for the hip and trunk, built up gradually. We adjust training rather than stopping it where possible. If exercises will help, we take you through them in the session and you film them on your phone, so you know exactly how they go at home or in the gym.
Questions people ask
Why does my hip hurt when I lie on my side?
Outer hip pain that is worse lying on that side is often from the gluteal tendons. It usually responds to strengthening and changes to how the tendons are loaded day to day.
Is my hip pain coming from my back?
Sometimes. Pain in the buttock or around the hip can come from the lower back, so an assessment checks both.
Can I keep training with a groin strain?
Usually some training can continue, avoiding sprinting, kicking and wide stances for a while. A staged return gets you back to full training.
Can you help with hip arthritis?
Osteopaths can help manage hip osteoarthritis with treatment, advice and exercise. Strength work and staying active are central to managing it.
Hip or groin not right?
Book an assessment in Kensington. No referral needed.