How to Recover from a Groin Strain: Top 10 Exercises
Recover effectively from a groin strain with these top exercises designed to alleviate pain, improve flexibility, and restore strength in the groin muscles.
Recover effectively from a groin strain with these top exercises designed to alleviate pain, improve flexibility, and restore strength in the groin muscles.
Groin strains can be painful and debilitating, affecting your ability to perform everyday activities and participate in sports. Proper rehabilitation exercises can help alleviate pain, improve flexibility, and restore strength. Here are the top 10 exercises for recovering from a groin strain:
Sit on the floor with your feet together and your knees bent out to the sides. Hold your feet with your hands and gently press your knees towards the ground. Hold for 15-30 seconds. This stretch targets the inner thighs and groin muscles.
Lie on your uninjured side with your injured leg on top. Lift your top leg towards the ceiling, keeping it straight. Lower it back down slowly. This exercise strengthens the hip abductors and groin muscles.
Stand with your feet wide apart. Shift your weight to one side, bending your knee and keeping the other leg straight. Hold for 15-30 seconds and switch sides. This stretch targets the groin and inner thigh muscles.
Stand with your feet shoulder-width apart. Step out to the side with one leg and bend your knee, keeping the other leg straight. Hold for 15-30 seconds and switch sides. This stretch improves flexibility in the groin muscles.
Stand with your feet hip-width apart. Step out to the side with one leg and lower your body into a lunge position, keeping the other leg straight. Return to the starting position and repeat on the other side. This exercise strengthens the groin and inner thigh muscles.
Attach a resistance band to a stable object and loop the other end around your injured leg. Stand sideways to the band and pull your leg towards your body against the resistance. This exercise strengthens the hip adductors and groin muscles.
Sit on a chair with a pillow or a small ball between your knees. Squeeze your knees together, pressing into the pillow or ball, and hold for a few seconds before releasing. This exercise targets the groin and inner thigh muscles.
Kneel on one knee with the other foot in front, forming a 90-degree angle with both knees. Push your hips forward gently, feeling a stretch in the front of your hip and groin. Hold for 15-30 seconds and switch sides. This stretch helps to improve flexibility in the hip flexors and groin.
Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes and hamstrings. Lower back down slowly. This exercise strengthens the hamstrings, glutes, and lower back, supporting the groin muscles.
Sit on the floor with your feet together and your knees bent out to the sides. Hold your feet with your hands and gently press your knees towards the ground. Hold for 15-30 seconds. This stretch improves flexibility in the inner thighs and groin muscles.
If you are recovering from a groin strain or any other condition, consider seeking the help of a Warrior Health physical therapist. Warrior Health offers modern sports medicine and physical therapy to help reduce pain, improve strength and flexibility, and get you back to your favorite physical activities. With proper treatment and care, groin strains can be effectively managed, allowing you to enjoy a full and active life.
