Part 1 of 3: Getting Immediate Relief
- Ice the area. Apply ice to the injured area as soon as possible to help limit the swelling, stop any bleeding under the skin, and avoid bruising.
- The severity of your groin injury determines how long you need to refrain from physical activity. ...
- Compress the injured groin muscle. ...
- Elevate the area. ...
- Alternate the ice with heat applications. ...
Full Answer
How to recover from a pulled groin?
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 can I do to take away pulled groin pain?
Feb 16, 2022 · 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. Should you ice or heat a groin injury?
How long does a pulled groin muscle take to heal?
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 should I do if I have pulled my groin ligament?
Oct 05, 2017 · If you’re in severe pain or the pain lingers for days, consult with a physician. If you have a minor pull, try the following strategy detailed …
How long does it take for a groin injury 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.
How do you heal a pulled groin fast?
To speed the healing, you can: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.May 13, 2021
Should you stretch a pulled groin?
Stretch gently and avoid any pain. If you have pain while doing these exercises, you should not do them.
Is it OK to walk with a pulled groin muscle?
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. Compress the area with an elastic bandage wrap.Nov 28, 2018
What is the best exercise for a groin strain?
1. Hip adductor stretchLie on your back with bent knees.Press your feet into the floor.Allow your knees to drop open to the sides.Press the soles of your feet together.Hold this position for up to 30 seconds.Return your knees to the starting position.Repeat 3 times.Jun 1, 2020
What exercise can I do with a groin strain?
4:407:577 Groin Strain Stretches & Exercises - Ask Doctor Jo - YouTubeYouTubeStart of suggested clipEnd of suggested clipAnd then just gently push down those knees while you lean forward and then you're gonna get evenMoreAnd then just gently push down those knees while you lean forward and then you're gonna get even bigger stretch. But again you want it to be comfortable. You want to feel the tension.
How do you fix a sore groin?
Although a pulled groin is a common injury among athletes, it can happen to anybody. Though this injury can be quite painful, it usually heals on its own....Like with most other types of soft tissue injuries, pulled groin muscle treatment can include RICE therapy5:Rest.Ice.Compression.Elevation.Jun 12, 2017
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 naproxen good for groin strain?
Compress your thigh using an elastic bandage or tape. Non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen and naproxen, will help with pain and swelling. Note: these should only be used for a short period, such as up to 1-2 weeks. Active stretching and strengthening exercises.Sep 12, 2018
What should you not do with a pulled groin?
Instead, rest is all about avoiding unnecessary strain on the groin, so avoid kicking, intense exercises such as running, and heavy lifting. If the pain is intense, avoid walking or any physical activity for a day or two following the injury.Aug 15, 2017
Should I ice or heat my groin?
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.
How do I know if I pulled a groin muscle?
Groin strain symptomsbruising or swelling of the inner thigh.pain when a person raises their knee.pain when a person closes or opens their legs.the groin or inner thigh may feel warmer than usual.muscles feel weak or tight.limping or difficulty moving the leg.
How to treat a pulled groin?
Most often, treatment can be accomplished with some simple steps. These include rest, stretching, and some oral medications. Rarely is more invasive treatment necessary.
What is a groin pull?
Stretches to Prevent Injury. A groin pull is an injury to the muscles (a muscle strain ) of the inner thigh. The groin muscles, called the adductor muscle group, consists of six muscles that span the distance from the inner pelvis to the inner part of the femur (thigh bone). These muscles pull the legs together and help with other movements ...
Why do athletes pull their groins?
Because of this, proper conditioning is of utmost importance to prevent groin strain injury .
What happens when a muscle is strained?
When a muscle is strained, the muscle is stretched too far. Less severe strains pull the muscle beyond their normal excursion. More severe strains tear the muscle fibers, and can even cause a complete tear of the muscle. Most commonly, groin pulls are minor tears of some muscle fibers, but the bulk of the muscle tissue remains intact.
What is a grade 1 groin strain?
Grade I groin strain : Mild discomfort, often no disability. Usually does not limit activity. Grade II groin strain : Moderate discomfort, can limit the ability to perform activities such as running and jumping. May have moderate swelling and bruising associated.
What is a severe groin pull?
Severe groin pulls should be evaluated because, in some very rare situations of complete muscle rupture, surgery may be necessary to reattach the torn ends of the muscle.
How to stretch adductor?
A Different Adductor Stretch. This adductor stretch is done while standing: Stretch one leg out to the side, keeping your other leg under your torso. Bend the knee underneath your torso to stretch the muscles of the inner thigh of the opposite leg.
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.
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 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.
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.
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 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 long does it take to recover from a groin injury?
More severe injuries require at least six to eight weeks or even longer for adequate recovery. Take at least five to seven days off from physical activity to allow your injury ...
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 pull to heal?
But there's no easy answer. Recovery time depends on how serious your groin pull is. It may take 4 to 6 weeks, but that's just a rough estimate. People heal at different rates. In the meantime, switch to a new activity that won't put too much stress on your groin muscles. For instance, runners could try swimming.
How to stop groin pain?
Stop exercising if you feel pain or tightness in your groin or the inside of your thigh. Do regular strengthening exercises for your thigh muscles, especially if you've had a groin pull before. Groin injuries can result from added stress due to weakness elsewhere.
What does it mean when your groin is pulled?
A groin pull -- or groin strain -- results from putting too much stress on muscles in your groin and thigh. If these muscles are tensed too forcefully or too suddenly, they can get over-stretched or torn. Groin pulls are common in people who play sports that require a lot of running and jumping. In particular, suddenly jumping or changing direction ...
How to tell if you have a groin pull?
Here are some symptoms of a groin pull: Pain and tenderness in the groin and the inside of the thigh. Pain when you bring your legs together. Pain when you raise your knee. A popping or snapping feeling during the injury, followed by severe pain. Groin pulls are often divided into three degrees of severity:
What causes groin pulls?
Groin pulls are common in people who play sports that require a lot of running and jumping. In particular, suddenly jumping or changing direction is a likely cause. Groin pulls often appear in people who play soccer and football, and they make up about 10% of all injuries in professional hockey players.
What is the best medicine for swelling?
Take anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs ( NSAIDs ), like ibuprofen and naproxen, will help with pain and swelling. But studies show their effects are controversial especially if taken long-term.
How long does it take for a swollen thigh to heal?
To speed the healing, you can: 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.
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.