A groin injury can take you out of the game and cause you a severe amount of pain. Groin injuries can also be especially embarrassing for men. Usually due to poor stretching and muscle tone, a groin injury can happen any time you overextend the adductor muscles found on the inside of your upper thighs. Before you work your legs on a leg machine or before a big run, stretch your groin and adductor muscles to ensure a comfortable and injury-free workout.
Standing Stretch
Stretch your groin lightly to reduce the risk of over-stretching and causing injury before you even begin to exercise. Do a standing stretch by standing with your feet shoulder-width apart. Shift your weight to your left leg and bend your left leg as your right leg moves out to the side. Feel a stretch as your left knee reaches a 45-degree angle. Hold the stretch for 10 seconds before coming back to the start position and repeating with your right leg.
Seated Stretch
A seated groin stretch is ideal before playing sports. Sit on the ground with your back straight. Place the soles of your feet together and grasp your feet with your hands. If you're flexible in the groin and adductor area, use your elbows to slowly push down on the inside of your knees for a better stretch. If not, simply hold the stretch for 10 seconds. Avoid bouncing your knees.
Lunge Stretch
Lunges make for effective strength training for the glutes and thighs, but they can also offer a valuable stretch for your groin. Stand with your feet shoulder-width apart and your back straight. Step forward with your left foot, allowing your right knee to dip toward the floor. When in this position, push your hips forward to get the best stretch possible. Hold for 10 to 15 seconds and come back to your starting position. Then repeat, stepping forward with the right foot this time.
Light Running
Once you've stretched all of your major muscle groups, including your groin, a few minutes of light running can help warm your groin muscles in preparation for exercise or sport. Whether you head for a lap around the track or run on a treadmill for three to five minutes, a quick run can limber your muscles so you're less likely to suffer a pulled groin or other injury.
