Groin strains are common injuries affecting the adductor muscles and ligaments located on the inner thigh. These injuries often occur due to sudden changes in force or direction during activities like soccer, hockey, or running.
Overuse can also contribute to this condition, causing symptoms such as soreness, bruising, swelling, and restricted movement. Proper management and rehabilitation exercises are crucial for recovery and preventing further injury.
Managing a groin strain
Initial treatment for a groin strain focuses on reducing inflammation and pain. The UK’s National Health Service (NHS) recommends the PRICE method during the first few days post-injury.
Protect the injury by using crutches if necessary.
Rest the affected area and avoid activities that cause pain.
Ice the groin for 20 minutes every 2-3 hours.
Compress the area with a bandage to reduce swelling.
Elevate the groin above heart level if possible.
Effective groin exercises for alleviating pain and discomfort
Managing a groin strain
Initial treatment for a groin strain focuses on reducing inflammation and pain. The UK’s National Health Service (NHS) recommends the PRICE method during the first few days post-injury:
Protect the injury by using crutches if necessary.
Ice the groin for 20 minutes every 2-3 hours.
Compress the area with a bandage to reduce swelling.
Elevate the groin above heart level if possible.
As pain decreases, incorporating specific exercises can enhance strength, mobility, and range of motion in the groin area. Here are four recommended exercises:
Hip Adductor Stretch
This stretch targets the inner thigh muscles and helps increase flexibility:
Lie on your back with knees bent.
Press your feet into the floor and allow your knees to fall open to the sides.
Press the soles of your feet together and hold for up to 30 seconds.
Return to the starting position and repeat three times.
Lateral Lunge
This exercise strengthens the groin muscles:
Stand with feet shoulder-width apart.
Step wide to the right, keeping the left leg straight.
Bend the right knee and lower your body, then return to the starting position.
Perform 2 sets of 15 repetitions on each leg.
Straight Leg Raise
This exercise builds thigh strength:
Lie on your back with legs extended.
Bend the knee of the unaffected leg and press the foot into the floor.
Engage the thigh muscles of the affected leg and raise it 8 inches off the ground.
Lower slowly and repeat for 2 sets of 15 repetitions.
Side-Lying Hip Adduction
This exercise targets the inner thigh muscles:
Lie on your left side with the right leg in front and the foot flat.
Raise the left leg up and lower it slowly.
Do 2 sets of 15 repetitions per side.
These exercises, when done consistently and correctly, can aid in the recovery and strengthening of the groin area, helping to alleviate pain and prevent future injuries. Always consult with a healthcare professional before starting any new exercise regimen.
