How to Treat Inner Thigh Pain, According to Physical Therapists

Your inner thighs play a key role in keeping you moving, from stabilizing your hips and knees to helping with everyday activities like walking, standing, and climbing stairs. But when pain strikes this area, it can quickly interfere with daily life, making it hard to do even the simplest tasks. Whether it’s a sharp discomfort or a lingering ache, inner thigh pain often stems from muscle strain or injury. The good news is: Movement is your best ally in recovery. “Physical activity not only strengthens muscles but also improves flexibility and helps your body adapt to increasing demands,” says Alec Martinez, PT, DPT, a physical therapist at Hinge Health.

In this article, learn more about what causes inner thigh pain, along with how to treat it — especially with exercises recommended by our Hinge Health physical therapists.

What Causes Inner Thigh Pain? 

Your inner thigh is a convergence point for a few different major muscle groups, including your quadriceps, hamstrings, and hip adductors (which allow you to move your legs toward your midline). All three of these muscle groups help stabilize your knees and hips and contribute to important activities like standing and walking. 

Because your inner thighs are near so many different important muscles, there are many potential causes of pain in this region. Some of the more common culprits of inner thigh pain include: 

• Muscle strain. A rapid increase in stress on your inner thigh muscles — such as doing an unfamiliar movement too quickly or intensely — can cause a tear in the muscles. “If you try to lift something heavy or make a sharp turn in a rush, your muscle experiences more stress than it’s used to, which can cause pain,” says Dr. Martinez. 

• Muscle overuse. Repeatedly performing the same activity without allowing your muscles time to recover can lead to tissue strain, especially if you're not warming up properly. Overuse can also occur when you introduce new activities or increase the intensity too quickly, like adding more running miles before your body is ready. “One common cause of aggravated muscle tissue, regardless of its function, is an increase in the load it’s bearing, either suddenly or over time," says Dr. Martinez.

• Trauma to the area. An accident or blunt force injury like running into something can cause inner thigh pain.

• Osteoarthritis. Inner thigh pain can sometimes happen from issues in the surrounding joints. For example, if you have osteoarthritis in your hips or knees, you may develop stiffness in your inner thighs, too.

• A hernia. Occasionally, a part of your intestines can bulge through the lower abdomen, causing pain in the groin area. This may result in inner thigh pain in addition to groin pain.

• Bone problems. Osteoporosis, which happens when you lose bone density over time, can cause pain in your legs, including your inner thighs. Broken bones, or fractures, can also lead to inner thigh pain.

Inner Thigh Pain Symptoms

Everyone is different, and inner thigh pain symptoms can vary depending on what’s causing it. Some of the most common symptoms of inner thigh pain include: 

• Sharp pain 

• Burning sensation 

• Dull ache

• Throbbing

• Difficulty moving your leg to the side

• Difficulty holding your knee straight or lifting it up 

• Pain when crossing your legs while sitting down

The above exercises are recommended by Hinge Health physical therapists to help manage inner thigh pain. Targeted exercises help improve inner thigh pain by strengthening the muscles that support and stabilize your hips and legs, particularly the hip adductors. Strengthening these muscles improves their ability to handle daily activities and reduces strain on the tissues, which is often a key factor in pain. Stretching these muscles relieves tension and stiffness in your inner thigh. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

How to Relieve Inner Thigh Pain

Inner thigh pain can be uncomfortable and make it hard to function in your day-to-day routines. Luckily, there’s a lot you can do to manage the pain and help your muscles heal. Here’s what Hinge Health physical therapists recommend. 

• See a physical therapist. A physical therapist can provide tailored exercises to strengthen your muscles, improve flexibility, and enhance mobility around your inner thighs. They can also identify muscle imbalances or movement patterns that may be contributing to your pain and help you address these issues. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

• Stay active. It may not feel amazing to exercise if you’re in pain, but staying active is essential to promote healing in any painful area. Movement promotes blood flow, which delivers nutrients needed for tissue repair. It also strengthens the surrounding muscles and improves flexibility. “That’s why we at Hinge Health always say movement is medicine,” says Dr. Martinez. 

• Modify your activities. While you want to stay active with gentle activity, you may need to modify certain activities for a few days until the worst of your pain passes, explains Dr. Martinez. For instance, instead of going for a run, try walking. This will reduce the impact on your inner thigh muscles while still allowing you to stay active. 

• Use ice and heat. “Both are effective for inner thigh pain,” says Dr. Martinez. Ice can be especially helpful in the first 24 to 48 hours after pain starts or if you have any swelling. It reduces inflammation in the area and helps you move with less pain. Heat may feel better for ongoing inner thigh pain, especially if you feel stiff. “Opt for whichever option feels best for you,” says Dr. Martinez. 

• Try over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for inner thigh pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.

How to Prevent Inner Thigh Pain

Whether you’ve recently healed from an inner thigh injury, or you’re hoping to prevent inner thigh pain in the future, there are steps you can take to try and stay healthy. 

• Keep moving. Regular movement is one of the most important ways to keep your inner thigh tissue healthy and pain free. Moving your body frequently, especially activating the muscle groups in your inner thigh, can help your body better adapt to stress on this part of your body. 

• Ease into activity. Always listen to your body when you’re exercising, especially if you’re starting a new exercise program or ramping up the frequency or intensity of your workout. “Ease in slowly so your body can acclimate to the new activity,” suggests Dr. Martinez. 

• Prioritize overall health. It may seem unrelated, but eating a nutritious diet, staying hydrated, and getting good sleep can help your body recover from strenuous activity and heal from injuries that may affect your inner thighs. 

PT Tip: Prioritize Movement Snacks 

You might think that sitting for long periods of time — whether at a desk or in the car — only impacts your hips and back. But sitting can actually make your inner thighs feel achy and stiff too. “You may not be able to change your entire day, but you can always try to sneak in little movement snacks,” says Dr. Martinez. Short, frequent bursts of activity promote blood flow, reduce stiffness, and prevent muscle tightness that can develop from prolonged sitting or inactivity. 

How Hinge Health Can Help You 

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. López-de-Celis, C., Izquierdo-Nebreda, P., González-Rueda, V., Cadellans-Arróniz, A., Rodríguez-Sanz, J., Bueno-Gracia, E., & Pérez-Bellmunt, A. (2022). Short-Term Effects of Three Types of Hamstring Stretching on Length, Neurodynamic Response, and Perceived Sense of Effort—A Randomised Cross-Over Trial. ProQuest, 12(10), 1666. doi:10.3390/life12101666

2. The HerniaSurge Group. (2018). International guidelines for groin hernia management. Hernia, 22(1), 1–165. doi:10.1007/s10029-017-1668-x

3. Quadriceps Muscle. (n.d.). Physiopedia. Retrieved from https://www.physio-pedia.com/Quadriceps_Muscle