Dry Needling for Hip and Groin Pain: Why Your Hip Hurts and How to Fix It
If you’ve ever found yourself Googling “why does my hip hurt,” “groin pain treatment,” or “front of hip pain when walking or exercising,” you’re not alone. Hip and groin pain is incredibly common, especially among active adults, runners, weightlifters, pickleball players, and even people who sit for long hours each day.
The good news? Many cases of hip and groin pain respond extremely well to dry needling, especially when the root cause is muscular restriction and limited hip rotation rather than a true structural injury.
Let’s break down what’s really going on and how dry needling can help you move and feel better.
Common Hip and Groin Pain Diagnoses Patients Search For
Patients often come in with imaging reports or diagnoses like:
Labral tear
Hip impingement (FAI)
Sports hernia
Hip flexor strain
Adductor strain
Tendinitis or tendinopathy
Chronic groin pain
While these labels can sound intimidating, they don’t always explain why the pain started or why it’s lingering. In many cases, the real driver is restricted hip mobility, especially limited hip internal or external rotation, combined with overworked muscles around the hip and pelvis.
Why the Front of Your Hip or Groin Often Hurts
The front of the hip and groin region is crowded with important muscles that control hip motion and stability, including:
Hip flexors
Adductors (inner thigh muscles)
Deep rotator muscles
Pelvic stabilizers
When these muscles become tight, overactive, or develop trigger points, they can:
Pull the hip joint slightly out of optimal mechanics
Limit hip rotation
Increase strain on the labrum and surrounding tissues
Refer pain into the groin, thigh, or lower abdomen
This is why many people feel pain during squats, lunges, running, getting in and out of the car, or even just standing for long periods.
How Dry Needling Helps Hip and Groin Pain
Dry needling targets trigger points and areas of excessive muscle tension using very thin, sterile needles. Unlike injections, nothing is injected into the body. The goal is to help muscles reset and move normally again.
Here’s what dry needling does for hip pain:
1. Releases tight hip muscles
Dry needling helps deactivate trigger points in the hip flexors, adductors, and deep rotators that commonly restrict motion and cause pain.
2. Improves hip rotation
Limited hip rotation is a major contributor to front-of-hip and groin pain. By restoring muscle length and flexibility, dry needling allows the hip joint to move more freely and efficiently.
3. Reduces pain signals
Dry needling helps calm the nervous system and decrease pain sensitivity, often leading to noticeable relief after just one or two sessions.
4. Improves function, not just symptoms
When hip motion improves, everyday activities like walking, exercising, and sitting become easier and less painful. This reduces stress on irritated structures like the labrum or tendons.
What the Science Says (In Plain English)
Research shows that dry needling can:
Decrease muscle tone and tightness
Improve range of motion
Reduce pain related to myofascial trigger points
Enhance outcomes when combined with movement and corrective exercises
In simple terms, when tight muscles stop fighting against your hip joint, your body moves better and hurts less.
Do You Still Need Imaging or Surgery?
Not always. Many patients who have been told they have a labral tear or hip impingement improve significantly when muscular restrictions and movement limitations are addressed first. While some cases do require further medical intervention, dry needling is often a smart, conservative first step that can help you avoid more invasive options.
Is Dry Needling Right for Your Hip or Groin Pain?
You may be a great candidate if:
Your hip pain comes and goes or worsens with activity
You feel tightness or pinching in the front of the hip
Your groin pain increases with exercise or prolonged sitting
Stretching alone hasn’t helped
You want a solution that addresses the root cause, not just symptoms
Take the Next Step Toward Pain-Free Movement
Hip and groin pain doesn’t have to become your new normal. When treated correctly, many patients experience meaningful relief, better mobility, and improved performance.
If you’re tired of guessing what’s causing your hip pain and want a targeted, effective treatment, dry needling may be the missing piece.
Schedule an appointment today at our beautiful Newport Beach office and find out how dry needling can help restore hip function, reduce pain, and get you back to moving with less pain!