- Groin Pull Rehab. Suspect that you have a pulled groin? Your first course of action is to assess the injury. ...
- Banded Adductor Shuffle. How to: Attach a resistance band to an immovable object. ...
- Single-Leg Barbell Touches. How to: Place an unloaded barbell on your back in the same position you'd use for a Back Squat. ...
- Frog Stretch. How to: Assume an all-fours position, spread your knees wide and point your feet out, and lower yourself to your elbows.
- Ice the inside of your thigh to reduce pain and swelling. Experts recommend doing it for 20 to 30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone.
- Compress your thigh using an elastic bandage or tape.
- Take anti-inflammatory painkillers.
How do you heal a pulled groin fast?
Rehab What is the best way to treat a groin strain? Make use of ice packs on the inside of your thigh to relieve discomfort and swelling. According to experts, you should do it for 20 to 30 minutes every 3 to 4 hours for 2 to 3 days, or until the discomfort is gone. Make use of an elastic bandage or tape to compress the thigh area.
What are the best exercises for a groin pull?
Like with most other types of soft tissue injuries, pulled groin muscle treatment can include RICE therapy 5: Rest Ice Compression Elevation You can administer this treatment with traditional ice packs and compression bandages, or increase the effectiveness of therapeutic cold and compression with a cold therapy system.
How to recover from a pulled groin?
Oct 05, 2017 · Wrap the band around the ankle of your injured leg and stand perpendicular to the wall so the band is to your side. Make sure there’s tension in …
How to speed up recovery from a groin strain?
Using ice or a cold pack, apply pressure to your groin area for 10 to 20 minutes at a time for relief. Try to do this every 1 to 2 hours for the following 3 days (while you are awake) or until the swelling subsides, whichever comes first. Place a small towel between the ice …
How long does a pulled muscle in the groin take to heal?
With rest and proper treatment, most groin strains heal on their own in about 4–8 weeks. More severe groin strains can take longer.
What is the fastest way to heal a pulled groin?
Cryotherapy. Cryotherapy, or cold therapy, is a proven method for reducing pain and inflammation in the soft tissues. Cold reduces inflammation, which can help with pain and support a quicker recovery. In fact, the faster you can apply cold to the injured area, the quicker your groin strain recovery may be.Aug 15, 2017
Is walking good for a groin strain?
Immediately following your consultation, your physical therapist may advise you to: Rest the area by avoiding walking or any activity that causes pain. Crutches may be recommended to reduce further strain on the muscles when walking. Apply ice packs to the area for 15 to 20 minutes every 2 hours.
Should I stretch a pulled groin?
Stretch gently and avoid any pain. If you have pain while doing these exercises, you should not do them. Standing groin stretch: Bend down and slide your injured leg out to your side.
Should you massage a pulled groin muscle?
Best Treatment for Groin strain During the rehab of both acute and chronic groin strain, physical therapy is integral to optimal recovery. Remedial massage releases tension in the muscle, reduces swelling, relaxes muscle spasms, stimulates blood circulation and realigns the muscle fibres to promote healing.
Is Deep heat good for groin strain?
After the initial swelling and inflammation has subsided, some people like to apply therapeutic heat. This can help loosen up stiff muscles and increase range of motion. Massage is another popular method for reducing tension in the groin muscles while recovering from a pull or tear.Jun 12, 2017
Should you ice or heat a groin injury?
Put ice or a cold pack on your groin area for 10 to 20 minutes at a time. Try to do this every 1 to 2 hours for the next 3 days (when you are awake) or until the swelling goes down. Put a thin cloth between the ice and your skin. After 2 or 3 days, if your swelling is gone, apply heat.
Do groin injuries ever heal?
A groin strain — also known as a groin pull — is when one of the muscles of the inner thigh gets stretched, injured, or torn. A groin strain may be mild or severe. With rest and proper treatment, most groin strains heal completely and don't cause lasting problems.
How to stretch your groin?
Seated short groin stretch: While seated on the floor, bend the knees, and bring the soles of the feet together in front of you. With a straight back, use your elbows to gently push your knees toward the floor until you feel a light stretch in the inner thigh, and hold the position.
What is a pulled groin?
A pulled groin—also known as a groin strain or sprain—occurs when the muscles in the inner thigh get overstretched or torn. 1 This can happen when they contract too quickly during activities such as running, jumping, or changing direction. 1 Although a pulled groin is a common injury among athletes, it can happen to anybody.
How do you know if you pulled your groin?
When you pull a groin, you can expect to experience some or all of the following symptoms 1: Pain when you lift your knee. Pain when you use the adductor muscles, which bring your legs together. Tenderness and discomfort in the inside of the thigh. Swelling or discoloration in the groin area.
How to do static stretches without pain?
Start with gentle static stretches, and move on to dynamic stretches when you can do the static stretches without pain. For each static stretch, hold the position for 30 seconds. You should try to repeat this several times a day, according to exercise physiologist Elizabeth Quinn. 4
How to stretch hip flexors?
Hip flexor stretch: Start in a forward lunge position, and lower the back knee to the floor. Keeping your shoulders above your hips, gently lean forward to stretch the muscles in the front of the hip, and hold the position. Repeat on the opposite side.
How to do hip adduction?
Hip adduction against gravity: Lie on your side on the floor with the top ankle resting on the seat of a chair and the bottom leg under the chair. Slowly lift the bottom leg to touch the bottom of the chair seat, pause briefly, and then lower the leg back to the floor.
How to increase resistance of band?
Standing on the opposite leg, position yourself so that the resistance of the band will increase as you gently swing your leg toward the centerline of your body without bending the knee. Do 10 repetitions on each side, and increase the number as strength improves.
What causes a groin injury?
Most groin injuries are caused by a forceful twisting, turning or pivoting motion that causes the abductors to overstretch, resulting in a strain or tear to your adductors muscles.
How to use resistance band for ankle injury?
Wrap the band around the ankle of your injured leg and stand perpendicular to the wall so the band is to your side. Make sure there’s tension in the band. With your hips and knees slightly bent, shuffle away from the wall for 3-4 steps. Slowly shuffle toward the wall for 3-4 steps to return to the starting position.
How to do a back squat?
How to: Place an unloaded barbell on your back in the same position you’d use for a Back Squat. Lift your left leg off the ground to balance on your right leg. Slightly bend your hips and knee. Without moving your torso or balancing leg, bring your left leg out to the side and tap your toe to the ground. Bring it to center and again, tap your toe to the ground. As you advance in this exercise, increase the difficulty by adding weight to the barbell.
How to stretch a frog?
Frog Stretch. How to: Assume an all-fours position, spread your knees wide and point your feet out, and lower yourself to your elbows. This may be uncomfortable for your knees, so do this on a yoga mat or other padded surface. Slowly drive your hips backward until you feel a deep stretch in your groin.
Can a groin injury happen to anyone?
That means they’re constantly firing along with other hip stabilizer muscles, such as your hip flexors and glutes, to maintain control when performing athletic movements. A groin injury can happen to anyone. However, athletes at greater risk are those with: Tight groin muscles. Weak cores and hip abductors.
How to get rid of a groin ache?
Incorporate a dynamic warm up prior to more intense physical activity. Make sure you are stretching and strengthening the groin and surrounding muscles regularly. Focus on technique and posture with your exercises -- don’t rush through them. Maintain healthy weight and lifestyle.
What is a groin strain?
A groin strain refers to a set of five different muscles, also known as the adductors, that help adduct (bring in towards your midline) the thigh and stabilize the hip. These muscles are most strained with activities such as ...
How long does it take for a muscle to heal from a sprain?
Grade I: A mild strain may take 1-2 weeks to heal , depending on the recovery process. Grade II: A moderate strain can take anywhere from 4-10 weeks to heal, de pending on which muscle is affected and how large the muscle (and tear) are.
Where do the adductor muscles come from?
The adductor muscles include the adductor magnus, adductor longus, gracilis, adductor brevis, and pectineus. Most of these muscles originate from the pubic bone and attach along the inside of the femur or thigh bone.
What is the difference between a grade I strain and a grade II strain?
There are different grades of muscle strains. Grade I: A grade I strain is the smallest amount of tissue tearing , and can cause mild discomfort or pain, tenderness to touch, but there will not be swelling and the strength of the muscle should not be greatly affected. Grade II: A grade II strain affects more muscle fibers and is considered moderate.
What to do if you tear a muscle?
A physical therapist will help to get you back on the road to recovery. If it is a complete tear, however, you may need surgery to reattach the muscle.
What is grade 3 tear?
Grade III: This is the highest level of tear, often accompanied by a popping sound, and is considered a complete tear, causing the muscle to tear from the tendon. With this type of tear there is considerable pain and swelling, and there is loss of function of the muscle.
How long does it take to recover from a groin strain?
Depending on the grade of your strain, here’s estimated recovery times: Grade 1: two to three weeks. Grade 2: two to three months. Grade 3: four months or more.
What is a groin strain?
Overview. 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. Athletes are most at risk for this injury.
How to heal adductor muscle?
As your adductor muscle is recovering, avoid activities that involve pain. Resume activities gradually. This will enable your muscle to heal fully and prevent you from developing a recurrent groin strain injury. The length of time you need to recover will also depend on your level of fitness before the injury.
What is grade 1 groin strain?
A grade 1 groin strain occurs when the muscle is overstretched or torn, damaging up to 5 percent of the muscle fibers. You may be able to walk without pain, but running, jumping, kicking, or stretching may be painful.
What is the risk factor for groin strain?
The primary risk factor for groin strain is playing a sport that involves kicking, turning suddenly while running, and jumping. Needing to change direction frequently is also a risk factor.
What is hip bursitis?
bursitis of the hip (inflammation of the sac of fluid in the hip joint) a hip sprain (inflammation or injury to the tendons or muscles of the hip) Your doctor will often start with an X-ray and follow up with an MRI to confirm the diagnosis and rule out other injuries.
How to treat a groin injury?
To treat a groin injury, apply ice to the area as soon as possible to reduce the swelling. Continue to apply ice for 15 minute intervals every 2 hours for the first 48 hours after the injury. Additionally, take painkillers, like ibuprofen or aspirin, to manage the pain.
How to stretch your groin?
Perform a simple stretch that targets the groin area before and after you work out or participate in sports. Sit on the floor with your back gently against the wall. Place the bottoms of your feet together and pull your feet in toward your groin. Gently and slowly move your knees toward the floor.
What causes pain in the inner thigh?
The inner thigh pain caused by a groin injury can range from mild to severe, and can happen to anyone at any age. The pain results from a tear or rupture of any one of five muscles that run along the inner thigh, attaching to the pelvic bone at the upper end, and just above the knee area at the other.
How to stop bruising after a sprain?
Apply ice to the injured area as soon as possible to help limit the swelling, stop any bleeding under the skin, and avoid bruising. Apply ice every two to three hours, for 15 minutes each time, for the first 24 to 72 hours following the injury. Avoid applying ice directly to the skin.
What does it feel like to have a groin strain?
The symptoms commonly seen with a groin strain or injury include feelings of tightness or cramping, sudden or sharp pain, and pain when the muscle is either contracted or stretched. Severe injuries can include extreme pain even when just walking.
How to treat a swollen ear?
Avoid applying ice directly to the skin. Use an ice pack, crushed ice in a baggie, or frozen veggies like peas, wrapped in a cloth or towel. Continue to apply ice for several days after the injury and, upon returning to activity, three to four times each day or directly after mild activity. ...
What is grade 1 muscle injury?
Grade 1 injuries are milder and are caused by overstretching one or more of the five muscles, with micro-tearing of muscle fibers within the injury. Grade 2 injuries are the most common type, and involve partial tearing of muscle tissue.
How long does it take for a groin strain to heal?
The severity of your strain largely dictates how long it’s likely to take to heal. A grade 1 strain may take 2-3 weeks, a grade 2 is more like 2-3 months, and a grade 3 strain usually takes four or more months to heal. If you suspect you may have pulled a groin muscle, schedule an appointment with one of the skilled physicians at Orthocenter, ...
Where does groin pain come from?
Usually, you feel the pain of a groin strain on your inner thigh, but the pain could occur anywhere between your hip and your knee. Your upper leg may also feel weak. You might have some swelling and bruising, and you may find it difficult to walk or run.
Why are hip adductors important?
Your hip adductors also help stabilize your body when you stand, walk, and run. Simply stated: They’re important! But they’re also quite small, which is one reason they’re often strained. When you strain or pull your groin muscles, you overstretch them, or actually tear them. Strains are graded.
What to do after a sprain?
In the immediate aftermath of the injury, you should rest, apply ice, wrap a bandage around your thigh for compression, elevate your leg, and if you can, take nonsteroidal anti-inflammatory medications . Once your doctor evaluates your injury, they will recommend further treatment.
Where are the hip adductors located?
There are five muscles, called your hip adductors, located at the top of your inner thigh. These muscles move your leg inward — called “adduction” — as when you kick a ball or when you squeeze your legs together while riding horseback.
Can a grade 3 tear heal?
You need to rest, and you may need some physical therapy or for your doctor to teach you exercises to help you regain strength and mobility. If you have a grade 3 strain, we may recommend surgery to repair the tear.
Groin Strain Symptoms
Causes
Diagnosis
Treatment
- Once a strain is diagnosed, you can begin treatment. Rest, stretching, and oral pain medications are the most common treatments. Surgery is not usually necessary. Groin strains can be frustrating for athletes and weekend warriors alike. You may want to return to your activities before you're fully recovered. Exactly how long it takes to recover will depend on how severe the …
Stretches to Prevent Injury
- If you have a groin strain, a stretching program will help you recover. Simple stretches can help ease the symptoms and keep new strains from occurring.
Summary
- A groin pull is an injury to the inner thigh muscles. Most of the time, these strains involve small tears to the muscle fibers. They can be treated with rest, stretching, and over-the-counter medications. Sometimes, however, more severe muscle tears can happen. In rare cases, these tears have to be repaired with surgery. If you have a severe groin ...
A Word from Verywell
- If you're not sure if you have a groin pull or your symptoms do not improve quickly, it's a good idea to see a healthcare provider. Other conditions can be confused with a groin pull, and they may need different treatments.