The hip abductor muscles run from the front of the hips to the thighbones. The five muscles move your thigh to the center of your body while jogging. Any activity that engages your hip abductor muscles relies on those muscles to stabilize your legs. When you pull the muscles or tendons in your hips, it is called a groin pull or groin strain and can put you out of commission for weeks.
Causes
If you don't warm up sufficiently before jogging, your tight muscles are more prone to strains and damage. Without sufficient blood flow going to them, your hip muscles are at risk for tears. Suddenly changing directions while you're jogging can cause a muscle pull. Sprinting or jumping, which are high-impact, can also cause the pain.
Overuse injuries are the most common causes of groin pulls, according to the Sports Injury Bulletin. When you're jogging, you place stress on the muscles about 90 times per minute, which eventually leads to weakened muscles, especially if you don't take time off to let them recover.
Diagnosis
You'll usually know when you have a groin pull because you'll experience a sudden and severe pain in the side of your hip. It may slow you down or cause you to stop running completely. You'll feel pain with every step, and the area may become tender to the touch. Your hip may swell up within 24 hours, and by the second day you'll be able to see bruising and discoloration that could travel down your leg.
Treatment
Stop jogging immediately when you feel the pulled muscle, and apply ice to the area. If the injury is minor, the pain may dissipate within about 20 minutes, according to the Sports MD. At that time, wrap your upper thigh in an elastic bandage and stay off it for at least a day. More serious injuries may require you to see a doctor or physical therapist, who may prescribe crutches to keep weight off your hip. After three days, start range-of-motion exercises, continuing to apply ice and heat alternatively to the injury. Once your damaged leg performs as well as your good leg, you can return to jogging.
Prevention
Once you've had a groin strain, you are at a higher risk of having it happen again. Take preventive measure to avoid another injury. Easy stretching and range-of-motion exercises should be performed for at least 10 minutes before you start your run. During other workout routines, concentrate on strengthening your thigh muscles to support your weakened hip muscles. Leg presses and squats are effective thigh strengthening exercises that can help you prevent another stab of hip pain. If the pain persists, see your doctor.
