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Fastest Way to Heal Inner Leg Muscles

by
author image Beth Rifkin
Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis" and others. She holds a Bachelor of Business Administration from Temple University.
Fastest Way to Heal Inner Leg Muscles
Fastest Way to Heal Inner Leg Muscles Photo Credit: KatarzynaBialasiewicz/iStock/GettyImages

An inner-thigh muscle pull, or groin strain, can be painful and impair your activity level until it has healed. The inner thigh is made up of the adductor magnus and the sartorius, both of which help pull your legs together, as well as the Vastus Medialis, which is the front inner muscle of the quadriceps, and the gracilis, a long, thin muscle that runs from the pelvis to the inside of the knee.

Inner-thigh strains mostly occur when jumping, running or pushing off on your feet, such as you do when returning a tennis serve. It is important to heal your muscle strain in order to prevent any further damage, such as a muscle tear, which may require surgery to fix.

Read More: How to Get Rid of Soreness in My Thighs

Take a Break

Rest the inner thigh and do not engage in any activity that will cause it further harm. Pain should be used as an indicator—if the inner thigh area hurts at all when you run or push off on your feet, then it needs more rest. Healing durations vary from person to person and also depend on the depth of the injury.

Ice the Painful Muscles

Use a reusable ice pack or place ice cubes in a plastic bag, wrap a towel around the ice pack and place it on your inner thigh. Make sure it's the towel that touches your skin rather than the ice. Keep the ice on the affected area for 20 to 30 minutes. Repeat the process every three to four hours for several days.

Take a Painkiller

Take anti-inflammatory medications to help with both the pain and the swelling. Reducing the swelling can allow more blood to flow to the area, which is necessary for healing. Anti-inflammatory medications, such as ibuprofen, are available over the counter; however, consult a physician before using.

Bandage the Thigh

Wear a bandage around your thigh to support the muscle while it is healing, which can help reduce the chance of injuring it further. Consult a physician for the right type of bandage for your particular condition. Wearing the bandage is not a green light to return to physical activity because the inner-thigh muscle is still vulnerable. Return to activity when your doctor says it is appropriate.

Gentle thigh stretches can soothe muscle pain.
Gentle thigh stretches can soothe muscle pain. Photo Credit: undrey/iStock/GettyImages

Stretch It Out

If the pain isn't too severe, do some gentle stretches to help soothe the ache. Sit down on the ground with your legs spread out into a V shape in front of you. Gently lean forward to feel the stretch in your inner thigh muscles. Move your hands to one side, trying to touch your toes, feeling the stretch in the opposite thigh. Hold for 10 seconds, and then release and stretch to the other side.

Read More: Deep Inner Thigh Groin Stretches

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