A strained groin muscle is caused when the muscle is pulled or stretched unusually far or abruptly. Take at least two weeks off from strenuous activity or any movement that aggravates the strain to allow your muscles to heal. Working through a muscle strain can be an uncomfortable experience, but you can strengthen the muscle to return to full functionality. Get clearance from your doctor before performing exercises for a strained groin.
Side Lunges
Side lunges can strengthen the muscles in your inner and outer thigh and glutes. Stand with your feet together and arms at your sides. Take a wide step out to the side with your right foot. Sit your hips back until your right knee is bent at a 90-degree angle. Press up with your right foot, while bringing your left leg in to return to the starting position. Switch legs and execute the movement on the left side. Repeat the side lunge for three sets of 15 on each side.
Squats
Squats work all the muscles in the lower body including the glutes, quadriceps, hamstrings and inner and outer thighs. Stand in front of a chair like you are about to sit down. Bend from the hips and sit back until your butt taps the seat of the chair. Squeeze your thigh muscles and press yourself back up, returning to the starting position. Repeat for three sets of 15 repetitions.
Side Step-Ups
Doing side steps stimulates the muscles in your inner and outer thighs. Place an aerobic step on top of two risers or use a stair in your home. Begin by standing with your right leg next to the step. Take a step up with your right leg and extend your left leg straight out to the side. Lower your left leg and step the right foot down returning to the starting position. Repeat the movement for three sets of 15 repetitions on each side.
References
- MayoClinic.com: Sprains and Strains
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
