Soccer is a dynamic sports that requires strong legs, endurance and agility. Groin pain, more common in males than females, is generally caused by a muscle strain from playing sports. Stretching the muscles in your groin before and after playing a game of soccer helps keep your muscles loose and flexible while reducing muscle strain or injury. Appropriate stretches may also reduce stiffness or soreness in your groin after a game of soccer.
Butterfly Stretch
The butterfly stretch targets the short adductor muscles of the groin area. Stretching these muscles helps improve the flexibility of your hips. Sit on the ground with your knees bent and the soles of your feet pressed together. Hold the tops of your feet, and use your elbows to slightly push down on your knees for a deeper stretch. Hold the stretch for 10 to 30 seconds. If you feel pain, avoid pushing your knees down. Avoid overstretching, which may cause strain or injury.
Straddle Stretch
Stretching the long adductors helps you maintain flexible hips, which is essential for playing soccer and preventing strains. Sit on the ground in a straddle position with your legs straight. Widen your legs as far as you are able while keeping your knees straight. Bend at the hips and lean forward until you feel the stretch in your hip flexors and groin. Hold the stretch for 10 to 30 seconds. Do this with your legs farther apart as your flexibility improves.
Standing Groin Stretch
The standing groin stretch is similar to a side lunge and stretches your hip flexors and adductors. Start in a standing position with your legs wider than hip-width apart. Keep your left leg straight as you bend your right knee and shift your weight to the right until you feel the stretch in your left leg. Stand with your feet farther apart for a deeper stretch. Hold the stretch for 10 to 30 seconds, then repeat on the opposite leg.
Squat Stretch
The squat stretch works your short adductor muscles and hip flexors. Avoid this stretch if you have knee or back injuries. Start with your feet wider than hip-width apart, and bend into a deep squat. Place your forearms and elbows on your inner thighs, and gently press back to open your hips. Keep your feet flat on the floor. Hold the stretch for 10 to 30 seconds.
