Strains are often confused with sprains. A strain pertains to muscles, while a sprain pertains to ligaments. When the groin gets strained, muscle fibers get torn. The severity of this strain can range from mild to severe. In the worst of cases, surgery is needed to repair the damage. When the strain is not severe, corrective exercises are performed to stretch and strengthen the adductor muscles that are found in the groin area.
Lying Leg Lifts
Lying leg lifts target the adductors and abductors, which are found on the outside of the thighs. To do the adductor exercise, lie on the side of your body that is injured, straighten that leg, bend your opposite knee and place that foot flat on the floor in front of your other knee. After placing your hand on your head and elbow on the floor, raise and lower your leg. When lifting it up, only go as high as you can without feeling pain.
To do abduction, lie on your side with your legs stacked and injured leg on top. Slowly lift your leg in the air approximately 45 degrees, lower it back down and repeat.
Wall Stretch
A wall stretch lengthens your adductors from a half-lying position. To do this stretch, lie on your back with your butt close to the wall, with your legs together and leaning against the wall. Your body should be bent 90 degrees at this point. Keeping your upper body flat and still, lower your legs down to your sides until you feel a strong stretch in your groins. Move your legs back to the starting point and repeat.
Isometric Squeeze
An isometric squeeze works your adductors from a seated or lying position without continuous movement. After bending your knees and placing your feet flat on the floor, place a pillow or medicine ball between your thighs and squeeze until you feel fatigued. Do not press hard enough to cause pain.
Band Adduction and Abduction
Band adduction and abduction requires a rubber elastic stretch band. After securing one end to a table leg or sofa leg, fasten the other end to your lower injured leg. To do adduction, stand with your injured leg facing the sofa. Steadily lift your foot off the ground and move your leg across the front of your body in a sweeping motion. Slowly lower it down and repeat.
To do abduction, keep the setup the same, except turn your body so your healthy leg is facing the sofa. Lift your injured leg and move it laterally to your side in the air. Slowly lower it back down and repeat.
High Lunge
The high lunge is a yoga pose that stretches the groin and hamstring. To do this exercise, carefully step forward with your injured leg and place your foot flat on the floor. While keeping your back toes on the floor, lean forward and place your hands on the floor shoulder-width apart. As you do this, lean forward slightly while keeping a straight line from your shoulders to your back heel. Feel the stretch in your groin and hamstring and hold this position. When you lean forward, do not let your knee go past your toes.
