Dominic Stone
Groin strains, or pulled groins, are a common injury, especially for males, and can be caused by a sudden change of direction or rapid acceleration during sports. They can also be caused by overuse, muscle weakness, or stiffness. Treatment for a groin strain depends on the severity of the symptoms, but the goal is to reduce pain and inflammation and increase strength and mobility. This can be done through physical therapy, which combines therapeutic exercise and stretching with hands-on therapies. Strengthening exercises include leg lifts, lunges, and using a medicine ball or gym ball between the knees.
How to Strengthen Groin Muscles
| Characteristics | Values |
|---|---|
| Rest | Avoid activities that may aggravate the injury. |
| Ice | Reduce inflammation and pain. |
| Compression | Use a compression bandage or wrap to reduce swelling and support the affected area. |
| Elevation | Elevate the affected area above the level of the heart to reduce swelling and promote healing. |
| Pelvic lift | Lie on your back, elevate your bottom leg so your knees touch, and hold this position for 20 seconds. Repeat three times. |
| Hip adduction | Lie on your left side, place your right leg in front of the bottom leg, and slowly raise and lower the bottom leg. Do two sets of 15 repetitions per side. |
| Leg lifts | Stand facing a wall, place your hands on the wall for support, and lift your right leg to the side, swinging it slowly and then gradually increasing your pace. Do 20 reps and repeat on the other leg. |
| Lateral lunges | Stand with your feet shoulder-width apart and lunge to the side. |
| Core strengthening | Perform basic core exercises like the plank. |
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What You'll Learn
Side-lying hip adductions, or leg lifts
- Lie down on your left side on a mat or soft surface.
- Rest your head on your left arm and place your right hand in front of you for balance.
- Place your right leg in front of the bottom leg, with the foot flat down.
- Keeping your ankle flexed, slowly raise the bottom leg up. You can also do this exercise with a resistance band wrapped around your legs, just above or below the knees.
- Slowly lower your leg back down.
- Do 2 sets of 15 repetitions per side.
This exercise is a great way to isolate and target the adductor muscles, which include the adductor magnus, adductor longus, and gracilis. These muscles are often missed in compound leg day exercises, but they are crucial for stabilising the hips and pelvis, especially during heavy pushing movements like squats and leg presses.
If you are recovering from a groin strain, it is important to start with gentle exercises that you find comfortable and to avoid any movements that cause pain or discomfort. As you heal and progress, you can gradually introduce more challenging exercises to build strength and flexibility in your hips, groin, and legs.
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Lateral lunges
A groin strain, or a pulled groin, occurs when the muscles in the groin area are overstretched or torn. This can happen during activities that involve sudden changes in direction or rapid acceleration, such as running, jumping, or kicking. It can also occur during activities with repetitive leg movements, such as cycling or rowing.
To perform a lateral lunge, begin in a standing position with your feet shoulder-width or hip-width apart. Step out to the side with one foot and bend your knee, keeping your other leg straight and just a few inches off the ground. Your leading leg should be at a 90-degree angle. Keep your back straight and your torso upright.
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Therapeutic exercises
- Side-lying hip adductions or leg lifts: Lie on your left side with your head resting on your left arm and place your right hand in front for balance. Place your right leg in front of the bottom leg, with the foot flat on the floor. Slowly raise and lower the bottom leg. Do 2 sets of 15 repetitions per side.
- Lateral lunges: Stand with your feet shoulder-width apart. This exercise provides a dynamic stretch for the adductors and helps bridge the gap between basic strengthening exercises and returning to normal activity.
- Inner thigh stretch: Lie on your back with bent knees and press your feet into the floor. Allow your knees to drop open to the sides and press the soles of your feet together. Hold this position for up to 30 seconds and repeat 3 times.
- Pelvic lift: Lie on your back with your knees bent and feet flat on the floor. Lift your pelvis from the floor and bring your knees towards each other until they touch. Hold this position for 20 seconds and repeat 3 times.
- Resistance band exercises: Using a resistance band can increase the intensity of your workouts and help strengthen the groin muscles. For example, you can do squats with a resistance band looped around your legs just above your knees.
- Core strengthening: The hip, groin, and core muscles work together, so core exercises like the plank are important for rehabilitation.
It is important to note that you should always consult a medical professional or physiotherapist before starting a new exercise regimen, especially if you have a groin injury. They can advise you on the appropriate exercises and intensity based on your individual condition and progress.
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Plank
The plank exercise is an essential workout for strengthening your core, which is beneficial for aiding in the recovery of groin muscles. It is also important for building strength and stability within the core, which is vital in facilitating the healing processes related to groin muscle rehabilitation.
To perform a basic plank:
- Lie down and bend your knees so your feet are flat on the ground.
- Squeeze your thighs together and maintain this stance, engaging your core muscles.
- Gradually lengthen the time you hold the plank to build endurance.
The Copenhagen Plank Series is a sequence of 4 exercises that focus on using a lengthened lever to strengthen the groin (adductor) muscles. This series can help increase the strength and range of motion of your adductor muscles, which help stabilise your entire groin.
It is important to note that you should avoid any exercise that causes you pain or discomfort, especially in the early stages of rehabilitation. Consult a healthcare professional if you have significant pain in your groin that hasn't improved after 2 weeks.
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Groin stretches
To prevent groin injuries, it is important to warm up before exercising and cool down afterward. A combination of static and dynamic stretching is useful for preventing injury and rehabilitating a torn or strained groin. Static stretches are ideal for after a workout to cool down, while dynamic stretches are more similar to a warm-up, preparing your body by mimicking the motion of your planned activity.
- Stand with your legs wide apart, toes pointing outwards, and slowly shift your weight to one side, allowing your knee to bend until it is over your foot. You should feel a stretch in the opposite groin. Hold this stretch for 20 to 30 seconds, then return to the starting position and repeat on the other side.
- Stand with your feet hip-width apart and place your hands on a wall for support. Lift one leg off the ground and slowly swing it side to side, gradually increasing your pace and the range of motion. Do 20 reps and repeat on the other leg.
- Lie on your back with bent knees and press your feet into the floor. Allow your knees to drop open to the sides and press the soles of your feet together. Hold this position for up to 30 seconds, then return to the starting position. Repeat 3 times.
- Stand with your feet shoulder-width apart and perform lateral lunges to stretch the adductors.
- Lie on your left side with your head resting on your left arm and your right leg in front of the bottom leg, with the foot flat down. Raise the bottom leg up and slowly lower it back down. Do 2 sets of 15 repetitions per side.
It is important to listen to your body and avoid any exercise that causes pain or discomfort. If you experience a groin strain, stop activities that aggravate the condition and let it heal. As pain reduces, gradually introduce exercises to increase the groin's strength, mobility, and range of motion.
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Frequently asked questions
A groin strain is an injury to the adductor muscles and ligaments, which are located on the inside of the thigh. It is caused by a sudden change of force or direction while performing physical activities, such as soccer, hockey, or running. Overuse may also lead to a groin strain.
Symptoms may include soreness, bruising, and swelling in the area, as well as pain and loss of mobility. This could impact your daily movements, such as walking.
In the acute phase, or early stage, a combination of rest, ice, compression, and elevation (RICE) is recommended. The goal of treatment is to reduce pain and inflammation, promote healing, and prevent further injury. Once the acute phase has passed, strengthening exercises can be introduced to increase the groin's strength, mobility, and range of motion.
Some exercises to strengthen the groin muscle include:
- Side-lying hip adductions or leg lifts
- Lateral lunges
- Squeezing a medicine ball or gym ball between the knees
- The plank
