A groin strain is an injury or tear to any of the adductor muscles of the thigh. These are the muscles on the inner side of the thigh. Sudden movements usually trigger an acute groin strain, such as kicking, twisting to change direction while running, or jumping.
Symptoms of a groin strain can range from mild to severe, depending on the degree of the injury. They can include:
- pain (usually felt in the inner thigh, but located anywhere from the hip to the knee)
- decreased strength in the upper leg
- swelling
- bruising
- difficulty walking or running without pain.
Groin strains usually aren’t serious, although a severe strain may take a long time to fully recover from. The length of time you need to recover will also depend on your level of fitness before the injury. There’s no definitive time frame, since it’s different for everyone, but as a general guide you will need to rest for several weeks before you’re able to return to full activities.
Strengthening Exercises for the Adductors
It’s important to immediately stop doing the activity or exercise that caused the groin strain, but there are other exercises that can help the healing process. It’s best to do these exercises after the pain has started to go away.
Three exercises that can help heal your groin and build strength are the hip adductor stretch, straight leg raise, and resisted hip flexion.
Strengthening Exercises for the Adductors
If you have experienced a groin sprain here are some to tips to help reduce pain and swelling!
- Take time to rest!
It is essential to initially rest and resume activities gradually to enable your muscle to heal and prevent you from developing a recurrent groin strain injury. Depending on the severity of the injury, gentle stretches can also be beneficial. - Ice the injured area!
Using ice packs wrapped up in a thin towel will help to reduce inflammation and numb the pain. - Use extra support if needed!
Use a tubigrip support on the upper thigh or kinesiology tape to support the muscle whilst it recovers. - What to do if it keeps on happening
If you keep getting recurrent injuries, it might be due to other mechanical problems with your lower limbs, lower back or pelvis. It could also be that your tissues need some supplement support to assist with healing and strengthening so it would be worth coming into the clinic to speak with us and have it assessed and treated.
If you need more advice on how to deal with an injury then give the clinic a call on 01444 200575.