A groin strain involves a tear or rupture to one of the adductor muscles -- a group of muscles located along the inner thigh that connect the leg to the pelvic bone. After a period of resting, icing, taking anti-inflammatory medication and elevating the injured area, doing certain exercises may help your injury recover and allow you to get back in action.
Benefits
Stretching and rehabilitation exercises help restore flexibility and range of motion in your joints and muscles. Strengthening the muscles involved in a strain and stretching them out before getting back to action is essential to helping them recover from injury and for avoiding future injury.
Sitting Groin Stretch
The sitting groin stretch uses resistance from your arms to help stretch out and strengthen the adductor muscles involved in a groin strain. To do this stretch, sit on the floor and put the bottoms of your feet together. Grab your ankles with your hands and press your elbows against the insides of your knees, pushing them down towards the floor gently and slowly. Hold this stretch for 15 to 30 seconds, then let your legs relax. Repeat four to five times as part of your groin stretch routine.
Long Stretch
The long stretch can be done virtually anywhere, and is especially helpful right before participating in physical activity, exercise or sports. To do the long stretch, stand with both feet flat on the ground. Turn your right foot out so your toes are pointing to the right. Extend your leg so it is straight and point your toe toward the ceiling so only your heel is on the ground. Bend your left knee and shift your body weight to your left side. You should begin to feel a stretch in your right groin. Go as low to the ground as you can in your stretch without feeling discomfort. Hold for 15 to 30 seconds, then stand back up and rest. Repeat the stretch, this time for the left side. Do three to four stretches for each side.
Dynamic Stretch
Once you're ready for more advanced physical activity, you can use the dynamic stretch before competition or physical activity as a more advanced groin stretch. Stand about a foot away from a wall or sturdy structure you can lean against. Press both hands against the wall and shift your weight forward. Keep your left leg straight and lift your right leg off the ground. Swing it back and forth in front of you 10 to 15 times, gradually increasing the height of your leg with each swing. Return it to the ground and repeat the process, this time with your left leg. Do the stretch for each leg three to four times as part of your groin stretch routine.
Considerations
Stop any of the stretches if you feel significant pain in your groin and talk to your doctor. You should not bounce when performing the stretches. Use smooth, controlled movements in order to reduce the risk of further straining or tearing your muscle.
