Phase 1 groin strain rehabilitation: (acute stage)
- Protect – the injured muscles by wearing a groin support, compression shorts or groin taping. ...
- Rest – from all sporting activities in the early stages of healing. ...
- Apply – cold therapy and compression to the area as soon as possible after injury for up to 15 minutes. ...
- Elevate – the injured limb to help swelling drain away from the site of injury.
Full Answer
How to speed up recovery from a groin strain?
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 strain?
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.
What is the recovery time for groin strain?
Dec 14, 2021 · Immediately after injury, the goal of treatment for a groin strain is to reduce pain and swelling. The first few days of treatment follow …
How to successfully treat groin strain in physical therapy?
Mar 21, 2022 · Go to full Groin strain rehab program; Dynamic groin stretches. This should be done as the athlete returns to full activity. Dynamic stretching will stretch the muscle whilst it is moving and should be part of any warm-up prior to training. Gently swing the leg in a relaxed manner. It should not be forced.
How long does a strained 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. It is very important to let the strain heal fully and get the doctor's OK before going back to activities.
What helps a pulled groin heal faster?
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 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.
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
How do you tell if you pulled your groin?
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.May 13, 2021
Will my groin injury 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 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.
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 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 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 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 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 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 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.
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.
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.
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 to do if groin strain doesn't resolve?
If what you believe to be a groin strain doesn’t gradually resolve with time as expected, it’s important to follow up with your doctor or physical therapist to rule out musculoskeletal disorders. Trusted Source. that can mimic groin pain.
What is the best treatment for a groin strain?
Your treatment plan may include physical therapy that consists of exercises, stationary cycling, and treadmill walking.
How to tell if you have a groin strain?
Signs and symptoms of a groin strain. 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.
What happens if you strain your groin?
A groin strain injury can occur due to overuse, sports, or strenuous activities. If you experience soreness, a strain, or a tear in your groin, you must take steps to heal. This involves taking a break from activities that aggravate your condition and doing exercises to repair and strengthen your groin. Read on to learn about exercises you can use ...
How to get back to normal after groin surgery?
Once you’re fully recovered, you can slowly start your other activities again. Pay attention to how your groin area feels as you start to become more active. Reduce the intensity and duration of your activities if you start to feel the pain returning. Last medically reviewed on June 1, 2020.
What is the physical exam for adductor?
They’ll perform a physical examination that allows them to determine the location of your injury based on your pain levels. This may involve moving your adductor muscles and testing your leg’s range of motion.
How long does it take to heal a groin strain?
It’s also important that you continue to do groin exercises even after you see improvements. It may take anywhere from a few weeks to several months to make a full recovery.
How to relieve groin pain after pulling?
Massage is another popular method for reducing tension in the groin muscles while recovering from a pull or tear. This type of treatment is appropriate after the area is no longer tender to the touch, as otherwise it might be too painful and uncomfortable. 7.
What is the treatment for pulled groin muscle?
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.
Why does my groin tear?
This is because groin muscles can tear or stretch when pivoting to avoid a tackle, changing directions quickly to catch a ball, or stretching beyond the natural limits of the muscles. Any type of sudden movement in the groin area can potentially cause a strain or pull, especially when the muscles are not properly warmed up. 2.
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.
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 to strengthen adductor muscles?
Use a small medicine ball placed between the knees to create resistance, and squeeze for five-second intervals. Repeat 10 times, and increase the duration and number of repetitions as strength improves. Straight-leg adductor exercise: Remain in a reclined position, and extend the legs flat on the floor.
Importance of patience for maximal healing
Most people prefer to self-treat this condition; however, they do not understand the proper way to allow for maximal healing and get back to their chosen activity as soon as possible.
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 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 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.
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 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.
