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Groin strains are injuries to the muscles in the groin area, which can be very painful depending on their severity. They are caused by a sudden contraction of the adductor muscles when they are in an elongated or stretched position. Resting the leg and keeping it elevated is often advised to avoid further injury. Applying ice or a cold pack to the area for 10 to 20 minutes at a time during the first few days can also help to reduce pain and swelling.
How to Rest a Groin Muscle
| Characteristics | Values |
|---|---|
| Rest | Stop the activity that caused the strain and rest for 1-2 weeks. |
| Ice | Apply an ice pack or cold compress for 10-15 minutes every hour for the first day. After the first day, use ice every 3-4 hours for 2-3 days or until the pain is gone. |
| Compression | Use an elastic wrap to support the groin and keep the swelling down. |
| Elevation | Keep the leg elevated on a stool to prevent the injury from worsening. |
| Pain relief | Take pain medication such as ibuprofen or acetaminophen. |
| Treatment | Consult an osteopath or physiotherapist for soft tissue massage, ultrasound therapy, and taping techniques. |
| Recovery time | Most groin strains heal in 4-8 weeks, but more severe strains can take longer. |
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What You'll Learn
Rest and protect the injured area
Resting and protecting the injured area is crucial for healing a groin strain. This type of injury occurs when the adductor muscles, or groin muscles, in the inner thigh are stretched, injured, or torn. It is important to rest and protect the injured area for 1 to 2 weeks, avoiding any activities that may cause pain or soreness. This includes intense exercise, which should be avoided until full recovery.
To facilitate healing, it is recommended to use the RICE method: Rest, Ice, Compression, and Elevation. For the first 1 to 3 days, apply ice or a cold pack to the groin area for 10 to 20 minutes every 1 to 2 hours or until swelling subsides. Protect your skin by placing a thin cloth between the ice and your skin.
After the initial phase of icing, usually around 2 to 3 days, you can introduce heat to the injured area. Apply a warm water bottle, a heating pad (set on low), or a warm cloth. Ensure you do not fall asleep with a heating pad on your skin.
During the recovery process, it is important to wear snug shorts or underwear that provide support to the injured area. Additionally, if your doctor has prescribed crutches, be sure to use them as directed.
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Use the RICE method
To treat a groin strain, your doctor will likely recommend the RICE method:
Rest
Stop doing any activity that may have caused the strain and rest your leg. Keep your leg elevated on a stool, for example, to avoid the injury getting worse.
Ice
Apply an ice pack or a cold compress to the injured area for 10-15 minutes every hour for the first day. After the first day, use ice every 3-4 hours for 2-3 days or until the pain subsides. Place a thin cloth or towel between the ice and your skin to protect it from extreme cold.
Compression
Use an elastic wrap to support the groin and keep the swelling down. Wear snug shorts or underwear that will support and compress the injured area.
Elevation
Keep the injured leg elevated on a stool or pillow to reduce blood flow to the injury and limit swelling.
Most groin strains heal on their own in about 4–8 weeks with rest and proper treatment. It is important to let the strain heal fully and get your doctor's approval before resuming physical activities.
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Seek professional help
If you are experiencing intense or prolonged pain, seek medical attention. Your doctor will be able to advise you on a treatment plan. They may recommend surgery to repair a torn muscle or reattach tendons or ligaments to your bones, although this is rare.
Your doctor will likely recommend the RICE method:
- Rest: Stop the physical activity that caused the strain to avoid further damaging your muscle.
- Ice: Apply an ice pack or cold compress for 10 to 15 minutes every hour for the first day after your injury. After one day, you can apply ice every three to four hours for two to three days, or until the pain is gone.
- Compression: Apply a compression bandage or wrap to your thigh to reduce blood flow to your injured muscle and relieve swelling.
- Elevation: If possible, lift your leg and lower body above the level of your heart. Support your leg with pillows, blankets, or cushions.
Your doctor may also suggest you try active stretching and strengthening exercises. Depending on the severity of your injury, you may be able to start stretching immediately, or you may need to rest for several days first. Your doctor may refer you to a physiotherapist, who can advise on exercises to restore proper movement and mobility to the leg. Soft tissue massage, ultrasound therapy, and taping techniques can also be useful in speeding up healing and reducing pain.
If you are a professional athlete, it is especially important to seek the advice of a medical professional, as rehabilitation exercises will help you achieve full strength in your adductor muscles.
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Try active stretching and strengthening exercises
Active stretching and strengthening exercises are important for recovering from, treating, and preventing adductor strains. These exercises help to gently build strength and flexibility in the hips, groin, and legs, improving mobility and range of motion.
Hip adductor stretch
Lie on your back with your knees bent and your feet flat on the floor. Gently spread your knees apart to stretch the muscles on the inside of your thighs.
Isometric adductor ball squeeze
Lie on your back with your legs bent and a ball between your knees. Squeeze your knees together and hold for 30 seconds. Rest for 5-10 seconds, then repeat 10 times.
Bridge with adductor ball squeeze
Lie on your back with your legs bent and a ball between your knees. Squeeze your knees together and lift your butt off the floor. Push down through your feet while continuing to squeeze the ball. Hold for 10 seconds, then slowly lower back down. Repeat this 6 to 8 times, 2 to 3 times a day.
Side-lying leg lifts
Lie on the same side as your groin strain with your top leg bent and resting on the floor. Keep your leg straight and your thigh muscles tight. Slowly lower your leg back down, then repeat 15 times. Rest and do another set of 15.
Lateral lunges
Stand with your feet wide apart, toes pointing outwards. Squat down slowly until your knees are directly over your ankles and bend to a 90-degree angle. Place your hands on top of your inner thighs and slowly push outward to open your hips. Hold this position for 20 to 30 seconds, then relax and repeat three times.
It is important to note that you should always seek professional advice before starting a rehabilitation program and use your pain level to guide you. If you experience pain, be gentle with your stretching or refrain from stretching altogether.
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Use pain medication
A groin strain is an injury to the muscles in the groin area. It is usually caused by a sudden contraction of the adductor muscles when they are in an elongated or stretched position. Adductor muscles are a group of three thin muscles that run along the inside of the thigh. They help to pull the leg inwards and are used in movements such as kicking a ball to the side.
If you have strained your groin, you will likely experience pain, which can vary from a dull ache to a sharp, intense pain. This pain will usually be more acute when walking or moving the leg.
To treat a groin strain, it is important to rest and protect the injured area for 1 to 2 weeks. You should stop any activities that may be causing pain or soreness and avoid intense activities until the injury has healed. In addition to rest, you can take pain medication to help manage the pain and make it more bearable. Over-the-counter medications such as ibuprofen (Advil, Motrin, or store brand) or acetaminophen (Tylenol or store brand) can be effective in reducing pain. Be sure to follow the directions provided with the medication for guidance on how much to take and how often.
It is important to listen to your body and use your pain level to guide your recovery. If you experience pain during stretching or exercise, be gentle and cautious. Pushing yourself too hard or stretching too aggressively can cause further damage and delay the healing process.
In addition to rest and pain medication, applying ice or a cold pack to the groin area can help reduce pain and swelling, especially in the first few days after the injury. This can be done for 10 to 20 minutes every 1 to 2 hours for the first 2 to 3 days or until the swelling subsides. After this initial period, you can switch to applying heat using a warm water bottle or heating pad set on low.
For more severe groin strains, it is important to seek medical advice. A doctor can examine your condition and recommend a treatment plan, which may include physical therapy or an at-home exercise program to help strengthen and stretch the affected muscles.
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Frequently asked questions
A groin strain is an injury or tear to the adductor muscles of the thigh, which are the muscles on the inner side of the thigh.
A groin strain is often caused by sudden movements such as kicking, twisting to change direction while running, or jumping. It can also be caused by extreme stretching.
Symptoms of a groin strain can range from mild to severe. They can include pain in the inner thigh, swelling, bruising, and discomfort in the groin area.
It is important to rest and protect your groin area for 1 to 2 weeks. Stop any activities that may be causing pain and use the RICE method: rest, ice, compression, and elevation. You can also take pain medication such as ibuprofen or acetaminophen.
The recovery time for a groin strain depends on the severity of the injury. Most groin strains heal on their own in about 4-8 weeks with rest and proper treatment. More severe strains may take longer and may require additional treatments or surgery.
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