Groin injuries are painful and often frustrating for athletes and recreational exercisers. Your groin area helps to move your legs forward, backward and inward, and is important in running, jumping and lateral movements. A groin strain is difficult to pinpoint, as it can stem from more than one muscle or nerve injury. As part of your rehabilitation program, perform a variety of exercises and stretches that encompass different muscles.
Static Contractions
Basic exercises for a strained groin involve static contractions, or those that involve no movement. Your adductor muscles, both long and short, move your leg inward, across your body. To target the long adductors, sit on the floor or on a mat with your legs stretched in front of you and a ball between your feet. Squeeze the ball gently with your feet, holding for 10 seconds before relaxing. Repeat 10 times. Lie on your back with your knees bent and feet flat on the floor to work your short adductors. Squeeze the ball between your knees while your legs are in this position, holding for 10 seconds and repeating 10 times.
Straight Leg Raise Outward
A more advanced exercise, do the straight leg raise outward exercise when your groin has recovered some of its strength. Sit on a mat with your legs stretched out in front of you. Rotate your feet outwards, and lift your right leg off the ground slightly. Keeping it elevated, move it outwards as far as you can and then return it to the middle. Rest, if needed, or repeat the motion continuously 10 times. Perform the exercise with your other leg. If you feel pain, stop the exercise immediately.
Straight Leg Raise Inward
Move your leg inwards, or across your body, to balance out your exercise routine. Lie on your back on a couch or bed, with one leg alongside the edge. Raise your leg as high as you can and move it across your body before bringing it back to the starting position. Repeat 10 times on each leg. Add a small ankle weight once you build up to three sets of 10 repetitions.
Resistance Band Exercises
Use resistance bands while performing groin-specific exercises to gently build up strength. Ask your physician or therapist about the appropriate resistance level before beginning, and start slowly. Do standing leg movements, such as standing on one leg and moving the other leg across your body against the band's resistance, and incorporate a resistance band into seated movements such as those mentioned above. If you feel pain or strain, stop the exercise immediately.
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