• Dull pain in the groin or the front or side of the hip that worsens with activity
• Tenderness and occasional swelling near the pain area
• Pain that improves with rest
• A limp during or after activity

• A dull ache in the groin or front of the hip that gets worse with running or cutting
• Sharp tenderness when pressing on a specific spot on the hip bone
• Pain that makes you want to limp after practices or games

• Overuse from running, sprinting, or twisting motions
• Excessively tight hip and thigh muscles pulling on the growth plate
• Playing through activity-related pain during growth spurts
• Sudden increases in training intensity without enough rest

• Do you have a dull pain in your groin or the front of your hip that gets worse with sports?
• Is there a tender spot on your hip bone that hurts to press on?
• Do you find yourself limping during or after activity?

Educational only — not a medical diagnosis.

1. 1Rest from the activities that cause pain until the tenderness goes away
2. 2Apply ice to the sore area for 20 minutes every few hours
3. 3Once daily activities are pain-free, begin gentle stretching of the hip flexors and core muscles
4. 4Make sure to progress slowly back into sport-specific movements when returning to sports

• Pain that does not improve after 1–2 weeks of rest
• A visible limp that does not go away during or after activity

• Do not return to full sports until you can jog, sprint, cut, and jump without pain or a limp
• Warm up properly before every practice or game
• Stretch tight muscles after your workout
• Never play through hip pain, as it can lead to a longer recovery