Background
The groin muscles, also known as the Adductors, are a group of muscles located in the inner thigh. This is a group of six muscles: the Adductor Longus, Adductor Magnus, Adductor Brevis, Gracilis, Obturator Externus, and Pectineus. All six of these muscles perform an action known as Adduction. Adduction in the lower extremity is the act of crossing the leg past midline. It also has a major function of stabilizing the lower extremity. Commonly, some of these muscles can get injured during sporting activities.
Treatment
In an acute groin strain, it is recommended to place an ice pack on the injured area. When you can stretch pain free, try the butterfly stretch. Hold for 20-30 seconds and perform 3-4 sets.
Butterfly Stretch
You can intensify the stretch by pushing down the knees. Hold for 20-30 seconds and perform 3-4 sets. Be careful not to over stretch.
Butterfly Stretch Knees Pushed Down
Now you can try Isometric Adductor Contractions. Place a pillow between the knees and begin to squeeze. Make sure you are not pushing through sharp pains. Hold for 5 seconds and work up to 30 repetitions.
Isometric Adductor Contractions
You can stretch the groin in a more advanced way by placing a stretch strap around your foot: Now pull your leg out to the side until you feel a stretch. Like before, be careful not to over stretch. Hold for 20-30 seconds and perform 3-4 sets.
Groin Stretch With Strap
With the stretch strap around your foot, also stretch the Hamstring. Pull your leg straight up in front until you feel a stretch. It is important to try and keep your leg as straight as possible. Hold for 20-30 seconds and perform 3-4 sets.
Hamstring Stretch With Strap
Now try the 4 way hip exercise. To begin, lay on the affected side. Now raise the leg up off the therapy table and control it back down. This is performing Hip Adduction. Work up to 3 sets of 10 repetitions.
Side Lying Hip Adduction
Now lay on your stomach to perform Hip Extension. In this position, lift the affected leg off the therapy table trying your best to maintain a straight leg. Work up to 3 sets of 10 repetitions.
Prone Hip Extension
Rotate onto your unaffected side. Bend the bottom leg for stability. Now raise your top leg upwards. This is performing Hip Abduction. Work up to 3 sets of 10 repetitions.
Side Lying Hip Abduction
The final position is laying on your back. Maintaining a straight leg, raise your leg to the height of your other knee. This is performing Hip Flexion. Work up to 3 sets of 10 repetitions.
Supine Hip Flexion
If these exercises become easy, add an ankle weight for additional resistance.
Add Ankle Weight
An advanced way to do this exercise is standing with a resistance band. It is recommended to do this exercise on both legs. Place the bottom of the resistance band in the door and loop it around the injured leg's ankle.
4-way Hip Standing Setup
Begin by moving your leg out to the side while maintaining control. This is performing Standing Hip Abduction. Work up to 3 sets of 10 repetitions.
Standing Hip Abduction
Now stand facing away from the door and move your leg away from the door. It is important to maintain a straight leg. This is performing Standing Hip Flexion. Work up to 3 sets of 10 repetitions.
Standing Hip Flexion
Now turn and with control allow the leg to move away from you. Now bring it back to your other leg. This is performing Standing Hip Adduction. Work up to 3 sets of 10 repetitions.
Standing Hip Adduction
The final position is for Standing Hip Extension. While facing the door, move your leg behind you while maintaining a straight leg. Work up to 3 sets of 10 repetitions.
Standing Hip Extension
Do not compensate by leaning during any of these exercises, it can cause you to lose balance and is wrong!
Incorrect - Leaning
If you need to hold onto something, a chair works well for stability. Be sure to place the chair in the positions shown for safety purposes. Never use a chair with wheels for this!
Chair for Stability
