According to the American Academy of Family Physicians (AAFP), groin injuries account for up to 5 percent of sports injuries, and that number climbs higher in sports that require rapid direction shifts, such as soccer and basketball. Groin injuries are also caused by direct impact during contact sports, improper lifting of heavy weights, poor warm-up practices or simply overuse. If you experience groin pain of any kind, see your doctor for a definitive diagnosis and treatment plan.
Types of Groin Injuries
Adductor strains are the most common type of groin injury, followed closely by a bone inflammation called osteitis pubis. Sports hernias and groin disruption are two similar groin injuries, and the AAFP says that the two terms are often used interchangeably. Athletes who work their hip flexors intensively are prone to iliopsoas strains and bursitis, and runners and young athletes often develop stress fractures and avulsion fractures. Nerve compression is a less likely diagnosis, but when it occurs, it can affect several surrounding nerves. Most of these conditions cause similar pain in the same areas, so it is important to have your groin pain properly diagnosed so you can pursue the correct course of treatment.
When to Begin Stretching
The Stretching Institute recommends that you rest as completely as possible for two or three days after your injury before you return to your daily routine. Begin phasing in stretches about four days later, working up to three to four sessions daily. When the stretches can be performed without pain, begin strengthening exercises. As your pain subsides, gradually return to your pre-injury fitness routine, but avoid any activity that causes pain.
Stretching Exercises
Stretch your short adductors by sitting with the soles of your feet together and pushing your knees outward with your elbows. To stretch your long adductors, stand with your feet wide, lean to one side and alternate legs. Leaning lunges will stretch your hip flexors, and standing leg raises will stretch each area dynamically, depending on the angle you use. Stretch up only until you feel a slight tension, no further. The goal is to gently coax the injured muscles and tendons to release -- if you stretch too hard, they may contract defensively, and you may aggravate your pain.
Strengthening Exercises
Strengthening exercises are just as important as stretching exercises because after a period of non-use, the muscles can weaken and become more prone to another injury. Sit on the floor and place a medium-sized ball, such as a volleyball, between your knees. Use your hands to brace yourself upright, and gently squeeze the ball with both legs at the same time. Hold the squeeze for one breath each time. As your strength improves, try one-legged squats on a wobble board, or try "Indian hops," or diagonal-stride jogging. Just like with stretching, do not force any exercise. Go slowly and gradually, and back off if you feel pain.
Prevention
Groin injuries are best prevented by warming up thoroughly before exercise and stretching the groin properly. Incorporate your rehabilitation stretches into your fitness routine, and check with a physical therapist, trainer or coach to make sure you are using correct form and posture in your sport. Practice drills that teach you to mindfully perform whatever it is you were doing when the injury occurred.
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