Inner thigh pain during pregnancy is a common experience, often linked to the broader condition known as Pelvic Girdle Pain (PGP). This discomfort typically manifests as a sharp twinge or deep ache in the groin, pubic bone, or inner thigh area, sometimes accompanied by a clicking or grinding sensation in the pelvis. The primary cause is the release of the hormone relaxin, which causes the ligaments that stabilize the pelvis, including the joints at the back and the symphysis pubis at the front, to soften and become more mobile. This increased mobility, combined with the growing weight of the fetus and a shifting center of gravity, places extra strain on the pelvic structure and the adductor muscles of the inner thigh, leading to pain.
Immediate Daily Adjustments for Pain Relief
Simple modifications to daily movements can significantly reduce the strain on the pelvic joints and provide immediate comfort. A key strategy is to keep the pelvis as stable and symmetrical as possible during all activities, which means avoiding movements that require standing on one leg or separating the knees widely. For instance, when getting dressed, sit down to put on pants and shoes rather than balancing on a single leg.
When getting in or out of a car, keep the knees pressed together and swivel the entire body as a single unit, rather than letting the legs separate. This prevents unnecessary spreading of the pubic joint, which can trigger sharp pain. Similarly, walking with smaller steps and resisting the urge to rush can lessen the strain on the pelvic joints and the adductor muscles.
Sleeping posture is another area for immediate adjustment, as turning over in bed is a frequent source of pain. When lying on the side, placing a pillow between the knees and ankles helps maintain proper hip and pelvic alignment. To turn over, use a technique called the “log roll,” which involves moving the torso and legs together as one unit with the knees squeezed together. Additionally, avoid standing or sitting for prolonged periods, and keep equal weight on both feet when standing to evenly distribute the load across the pelvis.
Targeted Physical Support and Safe Movement
Targeted physical support, such as supportive garments and specific exercises, can help stabilize the pelvis and strengthen the surrounding musculature over time. A pelvic support belt, sometimes called a sacroiliac belt, works by applying gentle compression to the pelvic joints, improving stability and reducing pain while walking. These belts are often recommended for use during periods of activity and can be worn from the second trimester onward.
Gentle, low-impact movements are beneficial for strengthening the core and glutes, which are crucial for supporting the unstable pelvis. Exercises like pelvic tilts, which involve gently rocking the pelvis forward and backward, help strengthen the abdominal muscles without putting excessive strain on the joints. Another safe option is a gentle hip bridge, which strengthens the gluteal muscles that provide power and stability to the pelvis.
Water exercises, such as water walking, are often particularly helpful because the buoyancy of the water reduces the gravitational load on the joints, allowing for movement with less pain. Applying heat or cold therapy can also provide localized relief for muscle soreness and inflammation. Cold packs can be applied for short periods to reduce acute pain, while a warm bath or heat pack can help relax tight, achy muscles around the pelvis and inner thigh.
Professional Treatment and Diagnosis
While self-care adjustments often manage the discomfort, it is important to seek professional help if the pain becomes severe, constant, or significantly limits daily function. “Red flag” symptoms, such as sudden, severe pain, an inability to walk, or any associated neurological symptoms, require immediate medical attention to rule out other serious conditions. For persistent or worsening inner thigh pain, a diagnosis from a midwife, general practitioner, or obstetrician is the first step.
The primary professional intervention for PGP is specialized physical therapy, often provided by a women’s health physical therapist. A therapist will conduct a thorough assessment, including a gait analysis, to determine the specific joints and muscles contributing to the pain. Treatment typically involves manual therapy to gently mobilize the joints back into a more normal position, along with a customized exercise program to strengthen the pelvic floor, hips, and core.
In addition to physical therapy, the healthcare provider may discuss safe pain management options. Acetaminophen is generally considered safe during pregnancy for pain relief, but any medication should always be discussed with a healthcare provider. In rare instances of extreme mobility restriction, temporary aids like crutches or a wheelchair may be recommended by a physiotherapist to assist with movement.