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Exercises to Help a Groin Injury

by
author image Peter Mitchell
Based near London, U.K., Peter Mitchell has been a journalist and copywriter for over eight years. Credits include stories for "The Guardian" and the BBC. Mitchell is an experienced player and coach for basketball and soccer teams, and has written articles on nutrition, health and fitness. He has a First Class Bachelor of Arts (Hons.) from Bristol University.
Exercises to Help a Groin Injury
Light floor stretches can help heal groin injuries. Photo Credit undrey/iStock/Getty Images

Overview

The most common form of groin injury is a groin strain. This is a small tear in the adductor muscles in the inner groin area. Many strains will heal by themselves with initial rest -- followed by a program of rehabilitation exercise. Stretch your injured groin as soon as you can bear it, according to the University of Sports Medicine. If you have severe pain, or pain in your kidneys or testicles, consult your doctor before exercising.

Inner Thigh Stretch

The hip adductor stretch is one of the more gentle post-groin injury exercises. In fact, the University of Sports Medicine suggests doing this exercise before attempting more strenuous motions. Lay back on the floor and bend your legs so your knees point to the ceiling. Slowly move your knees away from each other until you feel a stretching sensation in your inner thighs. Don't bounce or force the movement. Try to hold your legs out for 20 seconds, then repeat three times, according to the USM. A variation on this exercise is to put the soles of your feet together and your knees out, then gently move from side-to-side.

Lunging

Lunging puts some stress on the groin, so it's not advisable for recent injuries or very painful strains. However, a lunge stretch can help work muscles on the inner thigh and inside groin area. Kneel down on your right knee and get in a comfortable, stable position. Your left leg should be bent in front of you with your foot flat on the floor. Gradually turn your right foot inward until your right leg is bent at a 90 degree angle, according to Athletic Adviser. Place both hands flat on the ground. Lower your hips down toward the floor until you feel the stretch in your groin area. Do not bounce into position. Hold for up to 20 seconds, then switch legs and repeat.

Hip Flexion

Advanced exercises for groin injuries that are closer to healing include the hip flexion. This works the groin muscles, but puts more pressure on them than basic exercises. Sit on a bench and put your feet on the floor, legs shoulder-width apart. Lift your right leg up toward your chest and hold for 10 seconds or more. Lower gently back to the floor. Switch to your other leg and repeat. Do the movement 30 times on each leg, says Athletic Advisor.

Resistance Exercises

As a groin injury heals and pain decreases, resistance band exercises can help strengthen the area further. Resistance bands are loops of rubber or similar material. Tie one end to your leg. Knot the other end and close it firmly in a door. One resistance exercise is the hip extension. Look toward the door with your resistance band in place on your right leg. Stand straight and pull your leg directly backward. Avoid bending the knee. Hold for a few seconds, then return to the first position. Do this exercise in three sets of 10 repetitions, according to the University of Sports Medicine.

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