Groin pulls, or strains, are likely to occur in athletes--especially during the preseason after a period of relative inactivity, according to William Prentice, author of "Essentials of Athletic Injury Management." They usually occur due to overstretching during jumping, running and/or twisting activities. If you have suffered a groin pull, Prentice recommends performing flexibility and strengthening exercises after you've rested and the swelling has gone down. This rehabilitates affected muscles and connective tissues.
Straddle Stretch
After your pain has subsided, begin performing light stretching exercises--such as the straddle stretch--for your groin every day. Sit upright on the floor, extend your legs forward and spread them out to form a "V" shape, your toes pointed upward. Lean forward and extend your arms over your legs until you feel a gentle stretch on the inside of your legs and through your hamstrings. Hold this for 15 to 30 seconds. Do not force the stretch. Because your groin muscles are still recovering, you may not be able to move very far at first.
Ball Squeezes
Add strengthening exercises to your rehabilitation routine after stretching several times a day for two to four days. Start with isometric strengthening exercises, which work your muscles with minimal joint motion. Ball squeezes are one such exercise for your groin. Sit on a bench or chair and squeeze a small basketball, or similarly sized ball, between your knees for five to 10 seconds. Perform up to 30 repetitions.
Hip Rotations
For hip rotations, your groin muscles repeatedly shorten and lengthen through internal and external rotation ranges of motion, respectively. Therefore, this exercise is effective for strengthening and stretching your groin. Sit upright on the edge of a bench that's tall enough so your feet don't touch the floor. Spread your knees about hip-width apart. Keeping your knees still, turn your feet inward, and then outward, as far as possible in both directions. Continue rotating back and forth for 30 total repetitions.
Lateral Shuffles
After completing stretching and strengthening exercises for several days without pain, you can add plyometric exercises to your routine. These require quick and powerful muscle contractions. This is the final step before you return to your sport. Lateral shuffles are a plyometric exercise that emphasizes your groin muscles. Place two cones on a flat surface, about 10 yards apart, and shuffle your feet sideways, back and forth between the cones. Flex your knees slightly during the exercise, and do not cross your feet or click your heels together. Perform three sets of 10 total repetitions. Start slowly and gradually increase your speed.
References
- "Essentials of Athletic Injury Management (Seventh Edition)"; William E. Prentice, PhD., A.T.C., P.T.; 2008
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- The Sports Medicine Specialists: Groin Pull Rehabilitation
- American Council on Exercise: Lateral Shuffles
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