Five muscle groups are located in and around your groin; they are called the adductor muscles and are separated into long and short adductors. Like any other muscle, you can strain the adductors in the groin or pelvic area, creating significant pain when you walk. Stretching your groin muscles can both prevent and treat the condition.
Causes of Strain
A groin pull can be caused by insufficient warming up before a workout or simply too much physical activity that puts too much strain on the adductor muscles. Strain may come from inaccurate technique when lifting heavy weights or other objects, a specific trauma, like a hit in a contact sport, or just long periods of strenuous exercise. Groin strains make themselves known as a sharp pain radiating from the pelvic region to the hip. Immediate treatment for groin strains includes icing and rest.
Adductor Stretching
Adductor stretching loosens up tight groin muscles, which can both help you avoid injury and recover from a pull. The short adductors run from your pelvis to your thigh. Sit with the soles of your feet touching each other and your knees bent. Use your elbows to put pressure on your knees and control the stretch. The more you press down on your knees, the deeper the stretch.
The long adductors span from the pelvis to the knee. Stand up with your feet apart, somewhat wider than a shoulder's width. Keep one foot on the ground with your knee slightly bent; your other leg should be straight with only your heel touching the ground. Lean toward the bent leg as you stretch the leg that is straight. Switch the positioning of your feet to stretch out the other side of your groin.
Hip Flexor Stretches
The adductor muscles in your groin stabilize your hip and leg muscles when you move. Therefore, you may also feel pain in your hip when you have pulled your groin. Stretching the hip flexor muscles mimics the motion of running, while stretches for the adductor muscles help you retain your range of motion.
A hip flexor is a bit like a lunge. Step forward with one leg and bend the knee until your thigh is parallel to the floor. Keep your back leg in contact with the floor through the toes and knee while you lift your heel. Lean forward to feel the stretch in your groin area.
Dynamic Stretching
Dynamic stretching is a more advanced stretch for groin strains that must wait until you are ready to return to your normal level of activity. The term dynamic stretching means you stretch a muscle while it is in movement, and for that, you need significant healing.
Stand in front of a wall; put your palms on the wall for support. Stand with legs straight, feet facing the wall. Gently swing one leg out to your side, keeping it as straight as you can. Stretch your leg as high as you can without hurting yourself or forcing your movement. Switch sides to stretch the other leg.
