Groin strains are not injuries that occur solely to athletes, although participation in sports like hockey and football that require bursts of speed increases the risk of getting a groin strain. A groin strain is a stretch or tear in the adductor muscle fibers. Adductor muscles are the muscles in the inner thigh and run from the hips to the inner knee. These tips can help reduce the risk of experiencing a groin strain.
Strength
Increasing the strength of the adductor muscles can reduce the risk of groin strains. A study published in the "American Journal of Sports Medicine" indicated professional hockey players experienced fewer groin strains after they participated in an off-season strength program to strengthen the adductor muscles.
Warm Up
Prior to participating in physical activity, stretching can help reduce the risk of groin strains, but even before stretching, the body should be warmed up. This helps to prepare the muscles so they can be properly stretched. Warming up can be performed in various ways, but one way is to perform the upcoming physical activity at a slower pace. For example, if the physical activity is running, a slow jog is an effective warm-up routine. According to Teens Health, the warm-up should last five to 10 minutes.
Stretching
After a warm-up routine, the body muscles should be stretched. Examples of stretches include toe touches, torso twists and calf stretches. The stretches should be held for 10 to 30 seconds, according to Teens Health. The person who is stretching should continue to breathe while performing the stretch, in part because breathing will be part of the physical activity. Any stretch should be stopped if it produces pain.
Overexertion
Avoiding overexertion lowers the risk of experiencing a groin strain. Overexertion causes muscles to be tired, and this can result in weakness and unexpected stresses on the adductor muscles. Rest and moderation in physical activity helps to avoid overexertion.
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