how to rehab a groin injury

• 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. ...
• 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.

Full Answer

How do you heal a groin injury?

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.

How long does a groin injury take to heal?

Jun 09, 2021 · 3 groin at-home exercises to heal properly Initially, after the injury (acute stage), the common sense approach would be stretching the muscle. However, you don’t want to perform any aggressive stretching. After all, the way you injured it was because it got overstretched.

How to overcome a groin injury?

These recommended exercises have movements that get to the heart and soul of groin strengthening, for groin rehab and injury reduction. Groin injuries, which involve anything that attaches to the femur and is a strong contributor to adduction, can be difficult to manage.

How long should I rest a groin injury?

Oct 05, 2017 · 3 Exercises to Rehab a Groin Pull Groin Pull Rehab. Suspect that you have a pulled groin? Your first course of action is to assess the injury. If you’re... Banded Adductor Shuffle. How to: Attach a resistance band to an immovable object. Wrap the band around the ankle of your... Single-Leg Barbell ...

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 rehab your groin?

If you have a lot of tightness, place cushions under your knees.Lie 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

Is walking good for groin injury?

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

How do you strengthen a weak groin?

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 it good to stretch a pulled groin?

You can begin stretching your groin muscles right away. Stretch gently and avoid any pain. If you have pain while doing these exercises, you should not do them.

Is a hot bath good for a groin strain?

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.

Can you squat with a groin strain?

If your inner thigh/groin muscles are on the mend, they are likely to appreciate this adjustment. As pain subsides and as your mobility allows, you can squat lower, add some load (see dumbbell in the goblet position) or allow the foot of the straightened leg to point upwards.Mar 11, 2020

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

Why are groin injuries ugly?

Groin injuries are ugly injuries, mainly because they are difficult to manage and require a lot of attention to detail to reduce and fix a tear if it does happen. I am seeing more and more injuries to adductors now, and much of it is due to lack of recovery time after a long season and, ironically, too much work on trying to prevent injuries ...

Which muscle is considered the groin?

Technically, the hip flexor, hip joint, lower abdominals, and adductor muscle all count as the groin, but most mechanisms that cause issues to the labrum are unique enough to place them into a different category for practical training and rehabilitation purposes.

Why do I like RDLs?

Image 2. Similar to hip flexion training, I like RDLs because the other muscle groups are recruited so adductors are contributors, not prime movers. Some coaches have athletes manipulate foot position, but a good RDL tends to recruit just enough adductor magnus to be worth using for hamstring training.

What is Copenhagen Adduction Exercise?

Like the Nordic hamstring exercise, the Copenhagen adduction exercise (CAE) has its fair share of critics because it’s simple and isolates the muscle group.

Is the groin congested?

As I mentioned earlier, the groin is a little on the congested side anatomically, meaning a lot of muscles and other tissues surround a small piece of real estate on the body. Due to the muscle attachments, the pelvis is more complicated than the knee flexors and hip extensors.

Can you use a CAE in Nordics?

With Nordics, athletes can use heavy Romanian deadlifts and back hypers and have some general hamstring strength, but the CAE is a rare breed and athletes don’t do much that can replace it.

Is it okay to do lateral step ups?

Lateral step-ups are okay if you have a very wide box, as are fine exercises during most stages of training or rehab, but the athlete needs to be aware of each and not fall asleep. High step-ups with heavy loads make a difference for those with prior #adductor injuries, says @spikesonly. Click To Tweet.

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 buttocks and lower abdomen?

A sports hernia is indicated by pain in the lower abdomen and groin, pain when coughing or sneezing, and continuing groin pain that flares up when you are active. Stress fractures in your femur or pubic bone may cause pain in the groin and spread to your buttocks.

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.

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.

What is a grade 1 groin injury?

Groin injuries are graded based on the severity of the 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 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 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 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.

How to attach a resistance band to a wall?

How to: Attach a resistance band to an immovable object. 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.

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 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 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.

What muscles are strengthened with legs bent?

They should be performed with legs bent and straight, and ideally, they should also be done with varying amounts of stretch on the muscles. Short adductor muscles are strengthened with the legs bent.

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 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 raise the top leg?

Raise the top leg up then by contracting the adductor muscle and keeping the core muscle firm the lower leg is raised up to meet the top leg. Hold briefly then lower and repeat. Ankle weights can be used to increase the difficulty of any of these exercises.

How to do adductors in a day?

Start with 3 sets of 10 secs once a day and build up to 3 sets of 10 secs done twice a day. To work the short adductors in the outer range a much larger gym ball can be used. Long adductors – place a ball between the ankles, with the legs straight and gently press inwards with the legs.

What is a groin injury (a pulled groin)

Having a visual understanding of the muscles that comprise the groin can be beneficial in your path to recovery. Original image: Envato Elements

What are the signs and symptoms of a groin injury

The signs and symptoms of groin injuries can vary a bit, based on the muscle strain’s severity (or grade), which groin muscle has been strained and where it has been strained.

Grades of groin strains (some strains are more severe than others)

A grade I muscle strain of the groin tends to only produce mild pain or discomfort in one or more of the inner thigh/groin muscles when the groin is stretched or challenged with mild to moderate resistance.

Recovering from a groin injury: the process

When it comes to recovering from a groin injury (in this case, a groin pull), there are a few things that are invaluable to you and will be your best friend throughout the process:

Things you need to do

For the first one to three days (24 – 72 hours), you can follow the RICE (rest, ice, compression, elevation) protocol. It’s certainly not a bad thing to do, but you’ll likely want to move away from it after the two or three-day mark. 4

Things you need to avoid

Just as it is important to know what’s appropriate to do to heal a pulled groin, you also need to know what’s NOT appropriate to do.

Additional ways you can speed up the recovery process

Knowing what you need to do more of, less of, and how to not overdo it along the way is the critical first step to take. Still, there are also some great additional adjuncts that you can also implement as a means to potentially further augment the rate and extent of the recovery process.

How long does it take for a groin injury to heal?

For example a grade I minor strain could fully resolve within a couple of weeks, whereas a more severe Grade II may take up to two months.

What is a groin rehab program?

The Groin [P]Rehab Program is the ultimate resource for those looking to recover from a groin injury, prevent a groin injury, or to reach new levels as a rotational athlete by addressing the workhorse of our movement system. No matter your fitness level or equipment restrictions, we have a carefully thought out plan developed for you that can be tailored to your needs! We are excited that you are taking control of your body, utilizing the right information at the right time to earn those groin grains through safe and effective programming! Learn more HERE!

What exercises can help with groin pain?

We can start with isometric exercises like side-lying hip adduction isometrics and supine hip flexor isometrics. The goal of these exercises is to gently put load through the adductors and hip flexors, the two most commonly implicated muscles that contribute to groin pain.

What are the exercises to prehab your groin?

First, we’ll start with exercises that directly load the tissues in the groin, namely the adductors and hip flexors. We can start with isometric exercises like side-lying hip adduction isometrics and supine hip flexor isometrics.

What tendon attaches to the ischial tuberosity?

In addition, the adductor magnus tendon attaches to the ischial tuberosity (our butt bone), which allows this muscle to extend the hip. In the closed chain (when our feet are fixed on the ground, the adductors help along with other hip musculature to stabilize the pelvis. Chronic groin pain can literally be a pain in the butt.

What is a groin strain?

A groin strain is an injury to the muscle-tendon unit of the adductor tendon or its insertion into the pubic bone. The reason groin strains are so common during hockey and soccer is that it requires such a strong eccentric contraction (muscle lengthening against gravity) of the adductor musculature. Other sports that require twisting, turning, ...

What are the symptoms of an adductor strain?

Some of the common signs and symptoms of an adductor strain include: Pain anywhere along the adductor muscle region.

How to prevent groin strain?

The best way to prevent groin strain is to avoid using the adductor muscle without proper training and preparation. Especially if you play a sport that’s likely to cause groin strain, regularly stretch and strengthen your adductor muscles.

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.

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.

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.

How to tell if groin is strained?

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.

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.