Exercises For Females With A Pulled Groin

Rehabilitation exercises for a pulled groin or strained adductor muscle do not differ between males and females, but vary based on the location of the tear, severity of symptoms and related sport. The primary goals of rehabilitation exercise are regaining flexibility and strength, and returning to normal activities. If exercises are painful or your symptoms increase, consult your physician.

Stretches

Common adductor stretches include the side-lunge stretch, wide squat stretch and seated adductor stretch. In a wide stance, side-lunge or bend the knee of your uninjured leg, keeping the opposite leg straight. You should feel a stretch in the groin of your straight -- injured -- leg. The wide squat stretch is performed down in a squat. Place your arms against your inside thighs and gently push out until you feel a stretch in your inner thighs. For the seated adductor stretch, bend your knees and put the bottom of your feet together. Grasp your ankles and slowly lean forward at your waist until you feel a stretch. Hold stretches for 30 seconds and repeat two to three times daily.

Hip Adduction

Hip adduction strengthens your adductor muscles and may be performed in a standing, seated or side-lying position. In a standing position, hold onto a chair for support while balancing on your uninjured leg. Slowly cross your injured leg over the opposite leg and back. For resistance, tie a resistance band on a piece of heavy furniture and around the ankle of your injured leg. In a seated position, perform adduction using a resistance machine. Lastly, you may perform adduction while lying on your injured side with your top leg crossed over your bottom leg and placing your foot on the floor or table. Using the weight of your leg or wearing an ankle weight, slowly lift your bottom leg off the table or floor. Perform one of these exercises or alternate them, and perform two to three sets of 15 to 20 repetitions, three to five times a week.

Functional

Functional exercises prepare you to return to your sport and other physical activities, and vary based on the physical demands of your sport. Regardless of your sport, squats and single-leg balance are two common functional exercises. Once squats become easier, you may progress to lunges, single-leg squats and jumps or plyometric exercises. Perform two to three sets of 15 to 20 repetitions two to five times a week. Single-leg balance may also be performed to regain stabilization. Progressions include closing your eyes and balancing on a wobble board or pillow. Hold balance exercises for 30 to 60 seconds, repeating two to three times a day.

Additional Considerations

Perform a warmup before stretches and exercises to prevent pain and further injury. Wear a compression wrap to help support and protect your groin while exercising, and apply ice following exercise to reduce swelling and inflammation.