Back on the sports field for this summer? A sudden pain in your thigh or groin could be more than just a pulled muscle.

Hamstring and groin strains are among the most common injuries in running and kicking sports, often occurring during sudden acceleration, sprinting or abrupt changes of direction. Although they can range from mild to severe, early assessment and appropriate rehabilitation are essential to promote recovery and reduce the risk of re-injury.

What is a Hamstring or Groin Strain?

A hamstring or groin strain occurs when the muscles or tendons are overstretched or torn. As both the hamstring and groin muscle groups work together to control movement and generate power, they are commonly injured through similar sporting activities such as sprinting, kicking and changing direction, but can also result from slips, falls or sudden awkward movements.

Are you Experiencing These Symptoms?

Pain from groin and hamstring strains is typically worse during physical activity. Common symptoms include:

• Deep pain in the glute muscle or back of the thigh

• Sharp pain in the groin area or inner thigh

• Tenderness along the inner or back area of the thigh

• Pain during walking, running or during sitting

• Weakness or difficulty pushing off when walking, running or changing direction

Could there be an Underlying Cause?

Hamstring and groin strains are not always isolated muscle injuries. In some people, reduced strength or control of the muscles that stabilise the hip and pelvis can place an increased demand on the hamstring and groin muscles. The lumbopelvic region relies on a coordinated group of stabilisers that work with the diaphragm and pelvic floor to control the position of the trunk and pelvis during movement. When the lumbopelvic muscles are not holding the trunk in the correct position, weight transfer through the lower limbs is impaired. For example, weakness of gluteus medius can allow excessive pelvic drop on the opposite side when standing in a single-leg stance.

Since muscles on the back and inner side of the thigh attach directly onto the pelvis, instability in the area changes the loading capabilities of these muscles during movements, forcing them to work under greater strain to compensate for poor lumbopelvic control. As a result, altered movement patterns may increase stress on these muscles and contribute to recurrent strains. Identifying and addressing these underlying factors, including hip and pelvic stability, motor control and trunk positioning, is an important part of reducing the risk of future injury, rather than focusing rehabilitation on the hamstring or groin muscle in isolation.

Why Early Treatment Matters

Returning to sport too early can increase the risk of re-injury and extend recovery. An accurate assessment can help determine the severity of the strain and guide a safe, gradual return to activity.

Treatment

Most hamstring and groin strains respond well to cautious management. Physical therapy aims to reduce pain, restore lost flexibility and strength, whilst gradually returning you to your usual activities through an individualised rehabilitation program.

5 Tips for Recovering from a Hamstring or Groin Strain:

1. Modify activity - don’t fully stop, but avoid movements that produce pain.

2. Ice the area when painful - ice can help manage pain in the first 24-48 hours; the process is important for protecting the area while gradually reintroducing safe movement.

3. Invest in compression shorts or leg sleeves - compression garments can help manage swelling and provide supportive comfort during early recovery.

3. Strengthen your hip and pelvic control - since reduced stability through the hip and pelvis can place extra demand on the hamstring and groin muscles, targeted strengthening of these stabilising muscles can help reduce the risk of recurrent strains.

5. Grading the strain - A consult with a physical therapist will help determine the severity of the strain. Acute and chronic strains differ in their causes and methods of rehabilitation. Knowing this establishes the next steps for careful rehabilitation.

Seek clinical assessment. A physio assessment will generally include grading the strain and assessing strength and flexibility deficits to guide a structured return-to-activity program.