A groin pull may throw your workout routine completely off-track. A groin injury may occur when you pull or tear the abductor muscles that connect the groin area to the leg. If your doctor approves, you can use gentle stretching exercises to strengthen the muscle and improve flexibility as it heals. Consult your doctor before trying any groin stretching exercises.
Butterfly Stretch
Loosen and strengthen the groin muscles with the butterfly stretch. Sit down on the ground with your legs extended out in front of you and your back straight. Bend your knees and press the soles of your feet against each other. Pull your heels into your groin until you feel a stretch. Hold the stretch for 30 seconds, or until it is no longer comfortable, then release. Repeat, then shake your legs out in front of you to release your muscles.
Supine Butterfly Stretch
Get a deeper stretch with the supine butterfly stretch. Lie down on your back on top of a towel or yoga mat with your legs straight out in front of you. Bend your legs and slide your feet so the soles of your feet are touching each other. Pull the heels of your feet into your groin to increase the intensity of the stretch. Hold for 30 seconds, then release. Repeat four times a day.
"V" Stretch
Lie down on your back on a towel or yoga mat with your feet touching a sturdy wall. Scoot your body forward, bending your knees so they are at a right angle, pressing the soles of your feet against the wall. Your calves should be parallel to the ground. Slowly straighten your legs, then spread them apart so you are making a "V" shape against the wall. Hold this position for 30 seconds, then release.
Straddle Reach
Sit down on the ground with your legs straight out in front of you and your back straight. Open your legs into a straddle position, keeping your knees straight. Stop when your legs are about shoulder-width apart, or you have reached a comfortable stretch. Keep your back straight as you reach your left hand to your right foot. Hold for 30 seconds, then reach towards the left foot with your right hand.
References
- The Sports Medicine Specialists; Groin Strain Rehabilitation; David Edell, LAT, ATC, CSCS
- NYU Langone Medical Center; Groin Strain; Robert E. Leach, MD; September 2010
- "The Competitive Runner's Handbook: The Bestselling Guide to Running 5Ks Through Marathons"; Bob Glover, Shelly-lynn Florence Glover; 1999
