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.
How long does it take to recover from a groin strain?
Feb 16, 2022 · Pulled Groin Recovery Exercises (3 – 7 days) The heat can either be moist heat (Jacuzzi, whirlpool) or dry heat (hot pack). The heat should be applied for 10 – 15 minutes for the purpose of increasing circulation to the tissue and increasing extensibility of the muscle fibers. Should you massage a pulled groin muscle?
What happens when you pull a groin muscle?
Mar 21, 2022 · Begin gentle isometric groin exercises which you can walk pain-free and after at least 3 days of no strengthening. Go to our full Groin …
When should I stop exercising if I have a groin injury?
Dec 29, 2021 · If you haven’t already, check out the 10-move mobility routine as soon as you can and begin to follow the list outlined. Do them yourself immediately before performing the exercises listed in the groin rehab program. But to get you some immediate, lasting relief, here is a video that covers one of the best stretches to relive these symptoms.
Do I need surgery for a severe groin pull?
Aug 08, 2019 · This helps to communicate the severity of the groin pull. There are three degrees of groin strains: Grade 1. A grade 1 groin strain occurs it hurts to touch or palpate the adductor muscle(s), tendon, and/or the attachment of it to the pelvis bone. There is no pain with muscle resistance by the doctor. You can demonstrate strength during the ...
How long should you rest after pulling your groin?
Rest and protect your injured or sore groin area for 1 to 2 weeks. Stop, change, or take a break from any activity that may be causing your pain or soreness. Do not do intense activities while you still have pain.
When can I start stretching after groin strain?
After the pain subsides, you can begin to do stretches and exercises to heal a groin injury. Usually, you can begin these exercises within a few days of your initial injury, but it depends on the severity of your strain.Jun 1, 2020
How do you rehab a minor groin strain?
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
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
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 do you strengthen a groin pull?
0:041:04Strengthening Exercises for Groin Strain Rehabilitation - YouTubeYouTubeStart of suggested clipEnd of suggested clipWith isometric or static contractions use a ball in between the feet to squeeze against. This shouldMoreWith isometric or static contractions use a ball in between the feet to squeeze against. This should also be done with the knees bent to work the short groin muscles squeeze.
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
What does groin strain feel like?
Signs and symptoms of a groin strain include pain, swelling, and loss of mobility with the adductor muscles, nearby tendons, or close to the pubic bone. Slight bruising, muscle weakness and spasms, and difficulty walking are also possible.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 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.Feb 23, 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
What should you wear for a pulled groin?
To provide compression, athletes can wrap their thighs and/or groin area with elastic bandages, wear compression garments, or use athletic tape to help reduce swelling and stabilize the injury. In some cases, a medical professional may need to apply the compression rather than the athlete.
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 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.
Why do athletes pull their groins?
Because of this, proper conditioning is of utmost importance to prevent groin strain injury .
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 ...
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.
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.
When to do groin strengthening?
Groin strengthening exercises can begin as soon as pain allows after the initial acute healing phase. Do not do any exercise if it is painful as you may be making the injury worse.
How to get rid of groin strain?
A good, relaxed swing is what is required, gradually increasing the height of swing. Continue stretches until fully fit and before exercise when back fit. All stretches must be performed pain-free and do not push too hard! Go to full Groin strain rehab program.
How long after a sprain can you stretch?
Stage 1 – Acute stage. Stretching should not be done during the initial acute phase (usually 72 hours but maybe longer). Do not progress to stage 2 until at least 5 days post-injury. Only move to stage 2 when you can walk pain-free, and get in and out of bed, or a car pain-free.
What muscles do medicine balls strengthen?
These strengthen the groin muscles in a more functional position. By using a medicine ball in the lateral lunge (side lunge) the athlete is able to add weight to the exercise as well as using it to aid balance.
How to stretch the groin muscles?
keeping the leg straight targets the long adductor muscles that attach below the knee. Stand with your feet wide apart as shown, and lean away from the side you are stretching. Hold for 30 seconds and repeat 5 times a day.
How to strengthen muscles in the early stages of rehabilitation?
Begin isometric or static exercises where the muscle contracts but there is no actual movement. They are usually the safest strengthening exercise to start within the early stages of rehabilitation. They should be performed with legs bent and straight, and ideally, they should also be done with varying amounts of stretch on the muscles.
How to build abdominal strength?
Squeeze the legs together and hold, relax and repeat. Start with 3 sets of 10 secs once a day and build up to 3 sets of 10 secs done twice a day. Start core exercises to improve abdominal strength because of the close relationship of the groin and abdominals.
What are the symptoms of a groin strain?
A groin strain can be confused with other problems. You might experience similar symptoms with: 1 Hip bursitis 2 Inguinal hernia 3 “Sports hernia” 4 a stress fracture (a hairline break in your pubic bone or femur) 5 Hip osteoarthritis 6 Hip labral tear 7 Pubic symphysis dysfunction 8 L2 or L3 nerve root impingement 9 ilioinguinal nerve entrapment 10 Tumor or cyst
What is pulled muscle?
A pulled muscle happens when the muscle is asked beyond its capacity. There are two major ways of pulling a muscle: macro trauma and microtrauma. A pulled groin is a myotendinous disruption of the hip adductors muscle. The most common muscle injured is the ADDUCTOR LONGUS . The adductor longus muscle helps to bring your thigh bone, the femur, ...
Which connective tissue connects muscles to work BEST together via force transfer?
Fascia is the connective tissues that connects muscles to work BEST together via force transfer. Imagine kinetic chain force moving from muscles to muscles like car moving along a highway. Each muscle is a freeway. A movement pattern is driving from route A to B.
What muscle is used to pick up your leg?
The pectineus muscle helps with hip flexion (picking up your leg) first, then preventing bring the thigh into a cross legged maneuver. Like the Adductor Longus muscle, this means that the Pectineus muscle role is to control the opposite movement of abduction.
Can a grade 1 groin strain hurt?
A grade 1 groin strain occurs it hurts to touch or palpate the adductor muscle (s), tendon, and/or the attachment of it to the pelvis bone. There is no pain with muscle resistance by the doctor. You can demonstrate strength during the resistance test. You may be able to walk without pain, but running, jumping, kicking, or stretching may be painful.
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 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 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 ...
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.
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 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.
How to get rid of a swollen hip?
Lift your hips off the floor and hold for 10 to 15 seconds, then slowly lower yourself back to the ground. Increase to holding this pose for one minute. Repeat on both sides. Thigh Squeeze. Lie on your back, knees bent and feet flat on the floor. Place a ball, roughly kickball size or smaller, between your knees.
How to work the adductor muscles?
Lie on your side with your top leg bent and your foot placed on the floor in front of your bottom leg. Raise and lower the bottom leg to work the adductor muscles. The range of motion is small. When this feels easy, you can add some resistance with ankle weights or bands around your ankles. Repeat on both sides.
How to strengthen adductors?
When you have healed adequately and get the green light from your doctor, you can begin doing exercises that specifically strengthen the adductors. Here are some simple exercises you can do at home. (A typical routine is doing 2 sets of 12 to 15 repetitions for each move.) Side-Lying Leg Raises.
Where are the adductors located?
The adductors are located on the inner thigh and run from the pelvis all the way down to the knee.
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Groin Strain Symptoms
Causes
- Groin pulls are often seen in athletes who play ice hockey and soccer. Injuries may be more likely in people with: 1. Less strength in their hip muscles 2. Less effective preseason conditioning 3. Previous injury To prevent a groin strain, it's really important to have proper conditioning. Athletes, especially hockey and soccer players, should design their workouts to: 1. Strengthen adductor m…
Diagnosis
- A pulled groin is usually a clear diagnosis. Most athletes know what the injury is before they seek medical attention. However, other conditions can mimic the symptoms of a groin strain.1 One lesser-known condition is a sports hernia. Sports hernias have been found in patients with chronic groin strains. A sports hernia is similar to a regular inguinal hernia, which is a weakening of mus…
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 wil...
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 pull, see a healthcare professio…
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.