Recently I've been getting hip pain and groin pain a lot. Don't recall a specific thing that injured it again, just general bjj training I guess. If I lie on my back feet flat knees bent and let my knees fall apart, i sometimes cannot bring the knees back together as my groin kind of Locks out on the right side. I literally have to roll to my right side and bring my knees together and then roll back onto my back. if I do a knee raise on the right side whilst standing and then circle the knee outwards it grinds and clicks pretty bad and the circle of movement is about 70% of the left.

im also getting a continuous pain about 4 fingers width down from the bony part at the front of my hip. not sure if this is some kind of referred pain or a separate injury. is there any rehabbing or specific stretching I can do for this at home?