The groin area contains a collection of muscles known as the adductors. These function to move the thigh toward the midline of the body. When you suffer a groin strain, you tear fibers in the adductors. This strain can range from mild to severe, and in the worst of cases, you may be have to get around on crutches. Along with rest and conventional medicine, rehabilitation exercises are used to treat groin strains.
Identification
Groin strain exercises need to be done in a subtle and gradual way. The main intent of these is to keep the adductors flexible and strong as you recovery from the strain. It is best to wait until your pain has subsided before starting. Otherwise, you risk injuring yourself even more.
Types
Stretches are used to lengthen the adductors as you go through the rehabilitation process. Short adductor stretches, lying adductor stretches and wide-legged forward bends are examples of these.
Strengthening exercises are used to build back the strength in your adductors and neighboring muscles. Lying adduction, lying abduction and ball squeezes are examples of exercises.
Features
A short adductor stretch is also known as a butterfly stretch. This is performed from a seated position on the floor with the soles of your feet touching, knees bent and heels in by your butt. Place your elbows on the insides of your knees and gently press down. Move your knees toward the floor as far as possible and hold for 20 to 30 seconds. If you feel discomfort at any point, stop right there and hold the stretch.
Lying adductor stretches are performed in similar fashion to short stretches. Lie flat on your back with your knees bent and feet flat on the floor. Slowly lower your knees down toward the floor as far as possible and hold for 20 to 30 seconds. To enhance the stretch, lightly press down on the insides of your knees with your hands.
Wide-legged forward bends are performed from a standing position with your feet spread wider than shoulder-width apart. Keeping your back as straight as possible, bend forward at the hips. Place your hands on the floor and hold for 20 to 30 seconds. When doing this stretch, keep your legs straight.
Lying adduction is performed on your side. Straighten your injured leg and bend the knee of your other leg. Place the foot of your uninjured leg on the floor in front of your knee. Raise your injured leg in the air about 6 to 12 inches and slowly lower it back down. Repeat for 10 to 12 repetitions.
Lying abduction is performed the opposite way of adduction. Lie on your side with your legs stacked and injured leg on top. Steadily lift your leg until it is about 45 degrees to the floor and slowly lower it back down. Repeat for 10 to 12 repetitions.
Ball squeezes require a medicine ball which is a hard-rubber training tool about the size of a basketball. Sit in a chair with your knees bent and feet flat on the floor. Position the ball between your thighs and squeeze forcefully for 10 to 15 seconds.
Time Frame
It is important to do your stretches and exercises on a regular basis to get favorable results. Work out three days a week on alternating days. Perform three or four sets of each stretch and exercise.
Warning
Groin stretches and exercises are to be performed in a safe manner that will not cause further complications. It is still a good idea to get consent from your doctor before trying them.
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