A pulled groin can become a nagging source of pain and irritation if not properly treated. The adductor muscles of the groin work to move your leg toward your body as well as assisting in hip flexion. High velocity activities that include quick directional changes contain the highest risk for creating a groin pull. Adequate strength and flexibility will help reduce your incidence of groin pulls, as well as decreasing your risk of re-injury.
Stretching
Adequate flexibility is accomplished through regular stretching. Each stretch should be done in a gentle, sustained manner.
Begin in a seated position, with both feet on the floor. Place the foot of your affected leg on your opposite knee. Press gently on the inside of your crossed knee, creating a stretch of the inner thigh and groin. Hold this for at least 10 seconds and repeat as you are comfortable.
Sitting on the floor, move your legs into a straddle or V position. Slowly lean toward the middle, creating a gentle stretch.
Pull your feet toward your body, and place the bottom of your soles together. Allow your knees to move toward the floor, from this butterfly position, creating pressure on the inside of your knees as you are able.
Stand and place one foot in front of the other, with the foot of your injured leg in the back position. Bend your front knee, creating a gentle stretch to your groin.
Move your feet into a straddle, or V position. Bend the non-injured knee, stretching your opposite leg toward the floor.
Strengthening
According to the American Academy of Orthopaedic Surgeons, muscle imbalance and weakness due to poor conditioning increase the chances of muscle strain.
Sitting with your feet together in the butterfly stretch position, reach down and hold your feet with your hands. Place your elbows on the inside of your knees. Bring your knees toward each other while applying a gentle and steady resistance with your elbows.
Sitting with both feet on the floor, place the bottom of your feet together. Place your hands on the inside of your knees, and create a resistance while squeezing your knees together.
Lying on your side, bend your top leg, placing your foot in front of your opposite knee. Keeping your bottom leg straight, slowly lift it toward the ceiling. Lower and relax. Repeat as you are comfortable. Ankle weights can be added for resistance as your strength improves.
Functional
As your strength and flexibility return to normal, you will want to resume functional exercise activities. Begin slowly and increase speed and intensity as you are able. High knee jogging or sprinting, lateral or sideways running, and crossovers are exercises that will act to condition your groin musculature.
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