Do you have pain in the upper/inner thigh region? You might have a strain to the groin!

This blog post contains exercises, stretches and strategies to help fix a groin strain.

In This Blog Post:

• Symptoms
• Causes
• Test
• Exercises To Fix A Groin Strain

Symptoms

The main symptoms associated with a groin strain are:

Causes

A groin strain involves over loading of the high adductor tendon beyond what it is capable of handling.

This usually involves:

Test For Groin Strain

Not sure if you have a strain to the groin? Here are a few simple tests to find out.

Painful To Touch

Instructions:

• Sit down on a chair.
• Have your knee slightly outwards.
• Use your fingers to firmly press into the groin region.

Load Test

Instructions:

Stop this test once the groin pain is reproduced. If you place an excessive amount of stress on the groin with this load test, this may potentially lead to further injury.

• Stand upright with both feet wide apart.
• Lunge away from the side that you are testing.
• Firmly push the inner side of the foot (on the same side that you are testing) into the ground.
• Whilst maintaining this foot pressure into the ground, slide this foot firmly towards the other foot.

Get a Scan

A MRI or Ultrasound scan will be able to determine if there is any structural damage in the adductor tendon.

The report may include words such as:

(Note: It is possible to have a groin strain without significant findings on a scan.)

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Exercises To Fix A Groin strain

Follow these 8 steps to fix your groin strain:

STEP 1: Reduce Load
STEP 2: Reduce Inflammation
STEP 3: Gentle Movements
STEP 4: Releases
STEP 5: Stretches
STEP 6: Isometric Strengthening Exercises
STEP 7: Strengthening Exercises
STEP 8: Advanced Exercises

1. Reduce Load

The first step when addressing a groin strain is to reduce the amount of load/stress that is being placed on the injured area.

This can help reduce pain, re-aggravations and inflammation.

Reducing load consists of adjusting the level of exposure to the activity, position and/or movement that aggravates the symptoms in the groin.

This may involve:

If there are frequent aggravations in your symptoms, it will likely be more challenging for your groin injury to recover.

2. Reduce Inflammation

If there is a significant amount of inflammation in the groin, it can make it difficult to perform the exercises mentioned in this blog post effectively.

(Note: Consult your primary care provider before you start any of the following.)

Anti-Inflammatory Gel

Apply an anti-inflammatory gel to the groin region to help manage excessive inflammation.

Recommendation: 2-3 times per day

Apply Ice

If the goal is to purely address the inflammation, I would suggest applying an ice pack to the area of pain.

(Note: Do not apply ice directly to the skin as you can get an ice burn. Place a towel in between the ice pack and skin.)

Recommendation: 10 minutes, 3-5 times a day

After 2-3 days following the initial injury, consider applying heat to help promote blood flow and relaxation to the region.

Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)

This oral medication reduces inflammation in the whole body.

Keep in mind – there are different strengths of NSAIDs and is best used if the prescribed medication is appropriate to the severity.

Cortisone Injection

This consists of a steroid (cortisone) and an analgesic substance which is injected in the area of the groin Tendon.

The aim of the injection is to:

• Reduce the inflammation
• Reduce the pain by numbing the area

3. gentle Movements

With a groin injury, it is very important to keep the hip moving as much as possible without significantly aggravating the symptoms.

This is to help minimize the amount of stiffness and muscle loss associated with this injury.

Forward/Backwards Leg Swings

Instructions:

• Stand up right.
• Hold onto something for balance.
• Slowly move your leg forwards and backwards.
• Aim to move your hip as much as can without causing any pain in the groin.
• Perform 30 repetitions.

Side To Side Leg Swings

Instructions:

• Stand up right.
• Hold onto something for balance.
• Slowly move your leg from side to side.
• Aim to move your hip as much as can without causing any pain in the groin.
• Perform 30 repetitions.

Side Hip Pushes

Instructions:

• Stand up.
• Have your legs wide apart.
• Push your hips towards the side.
• Only move as far you can without causing any pain in the groin.
• Aim to feel a gentle stretch in the inner thigh region.
• Alternate sides.
• Perform 30 repetitions.

Knee Drops

Instructions:

• Lie down on your back.
• Have your knees bent and feet on the floor.
• Slowly lower your knees towards the floor.
• Only move as far you can without causing any pain in the groin.
• Perform 30 repetitions.

Hip Circles

Instructions:

• Assume a crawling position on the floor.
• Slightly lift your leg.
• Use your knee to draw the biggest possible circle.
• Aim to move your hip as much as can without causing any pain in the groin.
• Perform 10 repetitions.
• Repeat in other direction.

Walking

Make sure to walk as much as you can without causing any pain in the groin.

You may need to consider walking a bit slower than usual.

4. Releases

The following exercise is designed to reduce tension around the injured area.

Note: Do not apply an excessive amount of pressure as this may lead to increased sensitivity in the groin. There should not be any excruciating pain when performing this exercise.

Groin Release

Instructions:

• Lie down on the stomach.
• Have your knee slightly towards the side.
• Place a foam roller underneath the groin region.
• Completely relax this leg.
• Apply an appropriate amount of your body weight on top of the foam roller.
• Roll your inner thigh over the foam roller.
• Make sure to cover the area from the groin to the inner knee region.
• Continue for 2 minutes.

Note: If this position is uncomfortable to adopt, use your finger tips to massage into the sores areas of the groin whilst sitting on a chair. Make sure that you apply an appropriate amount of pressure.

5. Stretches

Stretches can help reduce the amount of tension in the groin.

However – injuries to the groin region tend to be extra sensitive to stretches. You can cause more pain if you overstretch! I recommended starting gentle groin stretches about 7-10 days after the date of injury.

Note: There should be no sharp pain when performing the following groin stretches. If there is – you may need to either reduce the amount of stretch being applied or introduce the stretches at a later phase in your rehabilitation.

Side Lunge

Instructions:

• Start from a standing position.
• Have your feet wide apart.
• Perform a side lunge towards the opposite direction to the side you are trying to stretch.
• Aim to feel a stretch in the groin region.
• Hold for 30 seconds.

Butterfly Stretch

Instructions:

• Sit down on the floor.
• Rest your back against a wall.
• Bring the bottom of your feet together in front of you.
• Use your hands to pull your feet as close to you as possible.
• Sit straight and maintain the arch in your lower back.
• Drop your knees down to the sides.
• Use your elbows to slowly push your knees towards the floor.
• Keep your legs relaxed!
• Aim to feel a stretch in the inner groin region.
• Hold for 30 seconds.

Advanced Groin Stretch

Note: This position places a firm amount of stretch on the groin tendon. Only attempt this stretch if you know your groin injury can tolerate it.

Instructions:

• Start in a standing position.
• Have your feet wide apart.
• Drop down towards the opposite side of where the injury is.
• Keep the other leg completely straight.
• You can position your foot pointing upwards or forwards.
• Turn your body away from the side of injury.
• Aim to feel a firm stretch in the groin region.
• Hold for 30 seconds.

Looking for more stretches for the groin?

See Post: Adductor Stretches

6. Isometric Exercises

Isometric exercises for the groin involve performing a muscular contraction without moving the hip.

This particular type of exercise is a safer way to start rehabilitation for the groin injury as it reduces the chance of an aggravation.

With the following exercises – aim to produce the highest possible contraction in the muscle without causing any pain.

Supine Isometric (Knees bent)

Instructions:

• Lie down on your back.
• Have your knees bent and feet on the floor.
• Place a ball between your knees.
• Squeeze the ball between your knees as hard as you can without causing any pain.
• Feel the contraction of the inner thigh muscles.
• Hold for 30 seconds.
• Perform 3-5 repetitions.
• Progression:
  • Use a bigger ball to increase the distance between the knees.

Supine Isometric (Knee Straight)

Instructions:

• Lie down on your back.
• Keep your legs straight.
• Place a ball between your ankles.
• Squeeze the ball between your ankles as hard as you can without causing any pain.
• Feel the contraction of the inner thigh muscles.
• Hold for 30 seconds.
• Perform 3-5 repetitions.
• Progression:
  • Use a bigger ball to increase distance between the feet

Sitting Isometric (Knees Bents)

Instructions:

• Sit down on the edge of a chair.
• Spread your knees apart as far as possible.
• Place your hands on the inner part of the knees.
• Apply an outward pressure as you push your knees against your hands.
• Feel the contraction of the inner thigh muscles.
• Hold for 30 seconds.
• Perform 3-5 repetitions.

Side Lunge

Instructions:

• Have your feet wide apart.
• Lunge towards the side until you feel a firm stretch in the groin region.
• Apply a firm amount of downward pressure into the ground with the foot on the outstretched side without causing any pain.
• Feel the contraction of the inner thigh muscles.
• Hold for 30 seconds.
• Perform 3-5 repetitions.

7. Strengthening Exercises

The following exercises aim to strengthen the groin in the full range of movement.

Side Lie Leg Lift

Instructions:

• Lie down on your side.
  • The injured side will be at the bottom.
• Bend the top knee forwards.
• Keep the bottom leg straight.
• Make sure that your pelvis is not rotated forwards or backwards. Keep the hips stacked.
• Lift the bottom leg as high as possible without causing any groin pain.
• Aim to feel a muscular contraction in the inner groin region.
• Hold the end range for 2-5 seconds.
• Perform 10-20 repetitions.
• Progression:
  • Use ankle weights.
  • Add Speed to the movement

Leg Against Wall

Instructions:

• Lie down on your back.
• Place both legs onto a wall.
• Keep the back of your hips as close to the wall as possible.
• Allow your legs to part to either side as far as possible without causing any groin pain.
• Aim to feel a stretch in the groin region.
• Bring your legs back to the middle.
• Perform 10-20 repetitions.
• Progression:
  • Use ankle weights
  • Add Speed to the movement

Resistance Band Exercise

Instructions:

• Anchor a resistance band to a stationary object at ground level.
• Loop the other end of the resistance band around your ankle.
• Stand side ways with the injured side closer to the anchor point of the resistance band.
• Side step away from where the anchor point until there is an appropriate amount of tension on the resistance band.
• Stand up right and hold onto something for balance.
• Allow the resistance band to pull your leg towards the side without causing any groin pain.
• Keep your leg straight throughout this exercise.
• Bring your foot across your body.
• Aim to feel a muscular contraction in the inner groin region.
• Perform 20 repetitions.
• Progression:
  • Increase resistance on band
  • Add Speed to the movement

8. Advanced Groin Exercises

Once the previously mentioned exercises are too easy for you, consider challenging your groin injury with these exercises.

Eccentric Side Lunge

Instructions:

(You will need a sock and talcum powder for this exercise.)

• Place a sock on the foot that it is on the injured side.
• Place a small amount of talcum powder on a non-stick floor surface. (Eg. Tiles or wooden floors)
• Place the foot with the sock on top of the powder and push out towards the side as far as you can.
• Aim to feel a gentle stretch in the groin.
• Apply a downward pressure with your foot into the ground as you slide it back to the starting position.
• Perform 20 repetitions.
• Progression:
  • Lean more of your body weight into your injured side
  • Add Speed to the movement

Copenhagen Exercise

Instructions:

(You will need a chair for this exercise.)

• Lie down on your side with your injured side on the upper side.
• Support your upper body by placing your forearm (of the lower side) on the floor.
• Place the inner region of the knee (of the upper leg) on the chair.
• Keep this leg in a bent position.
• Push the inside of your the knee into the chair.
• Lift your hips off the floor.
• Aim to feel a firm contraction in the groin region.
• Hold for 5-10 seconds.
• Perform 5-10 repetitions.
• Progression:
  • Perform exercise with a straightened leg on the chair
  • Add Speed to the movement

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Conclusion

Follow the exercises and stretches mentioned in this blog post to fix your groin strain.

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise and/or implementing any recommendation. For more information: Medical Disclaimer.