1. Don't Skip Your Warm-Up
Skipping a warm-up is definitely an ill-advised move. One of the first things that would go on your body is the groin. No matter how eager you are to get out on the field or court and go into your ecstatic dance, you won't be sorry about taking a few extra minutes to warm up. All you need is about 5 to 10 minutes. It doesn't have to be fancy or elaborate. If you're at the gym you can get on the rowing machine for a great full body warm up. A quick jog on the treadmill will do the trick as well.
2. Stretch Those Inner Thighs
In order to prevent a groin pull, you need to have strong adductor muscles, which run along the inside of the thigh. This is technically the groin area. A great way to work this area is by performing ball breakers. Stand over a Swiss ball with your legs straddled across and pushed into the ball. Apply inward pressure and hold in an isometric contraction, and then stand in a staggered stance with one leg in front of the ball and one behind it and do the same thing. Squeeze the pulp out of the ball like you are trying to break it.
3. Wax On, Wax Off
A great way to strengthen the groin muscles is by doing an exercise called carpet cleaners. Throw a towel on the kitchen floor. Make sure the surface is tile, linoleum or at least something slippery. Place one foot on the towel and slide it out to your side and back in a slow and controlled movement. Then do the same with the other foot. You can alternate back and forth or do a series of reps on each leg. The exercise is effective either way.
4. Know Your Own Strength
The reason you pull a groin muscle in the first place is by stretching it beyond its limitations. If you are partaking in an activity that involves a lot of changing directions, jumps and hops, be on guard for pushing the pace too much. Preventive care can be taken before you even step foot into competition. The underlying message is do not overextend yourself in any range of motion or overcompensate your speed. This can cause a groin pull in a hurry.
5. Strengthen Your Core
When you pull your groin you most likely have a tear in some of the muscle fibers of the adductor muscle. A good way of preventing that from happening is to strengthen your core muscles. That means working out your abdominal muscles, hip flexor, buttocks and back. A strong core will immediately decrease the risk of injuring your groin and many other muscles that are common to injure while practicing a sport or exercising.
Member Comments