8 Best Stretches & Exercises for Groin Pain (2022)

Have you ever felt discomfort in your hip area between your stomach and thigh? You may be experiencing groin pain. Also, you can feel the pain within the area where your abdomen ends, and your legs begin.

Groin pain is commonly a result of an injury from physical activity such as playing sports. Athletes commonly experienced having a groin strain or pulled muscles.

What are Common Causes of Groin Pain?

One of the common causes of groin pain, and often the first one you will face is a minor injury or pulled muscle. This is among the common indicator that you have some form of groin pain.

8 Best Stretches & Exercises for Groin Pain (1)

Even a study published in BMJ Open Sport & Exercise Medicine showed that groin pain commonly happens in Athletes playing contact sport.

Another common reason for groin pain is an inguinal hernia. This is a very common cause for groin pain because it usually goes undetected until the patient goes to the emergency room and there is an actual bulge in the groin area. Most people don’t know that there is a bulge in the inguinal hernia until they notice an excruciating pain when performing some form of physical activity.

There are also other reasons for groin pain it can be having kidney stones, bone fractures, intestinal inflammation, testicular inflammation, enlarged lymph nodes, ovarian cysts, pinched nerves and etc.

No matter what the reason for the groin pain, it is important to see a doctor right away to ensure that the situation isn’t potentially life-threatening.

Even the smallest increase in friction, such as what can happen when doing some aerobics or walking around, can cause serious injury that may require surgery in the future. To avoid this possibility, it is vital to consult with a physiotherapist who specializes in treating groin pain. Not only can they perform exercises that can strengthen the muscles in the groin area, but they can also refer you to Kinesiologist who can perform exercises that will strengthen your ligaments to alleviate the pain you are currently experiencing.

How to diagnose if you have Groin Pain?

Common symptoms associated with this condition include: a tight feeling or pinch around the groin area, sharp pain when moving the muscles, and a tight feeling in the lower abdomen. If you experience just mild pain and for a short period, there’s no need to seek medical attention. However, if you are experiencing severe pain, it’s time to seek help.

(Video) Best Self-Treatment for a Groin Pull- Including Stretches & Exercises.

Common symptoms associated with this condition include: a tight feeling or pinch around the groin area, sharp pain when moving the muscles, and a tight feeling in the lower abdomen. If you experience just mild pain and for a short period, there’s no need to seek medical attention. However, if you are experiencing severe pain, it’s time to seek help.

To diagnose the cause of your groin pain, the doctor may do a hernia test, an x-ray, ultrasound, or even a complete blood count to see if you have a recent infection.

What are the Treatments for Groin Pain?

If it’s just a minor strain or just a mild pain, you can rest at home. You may need to stop temporarily from doing a physical activity for about two to three weeks to allow your body to recover naturally. Pain medications and applying ice packs are needed to alleviate the pain.

What if you have severe groin pain? This will depend on the diagnosis. If the groin pain comes from a fracture or an inguinal hernia, surgery may be needed.

If you have recurring pain, seeking a physiotherapist is needed. They can help you prevent groin pain. They can give you some exercises and stretches that can works best with groin pain.

Best Exercises and Stretches for Groin Pain that You can Try

We have listed the eight (8) exercises and stretches that you can try when you have groin pain or strain. If you have severe groin pain, make sure to seek first the approval of your doctor or therapist. If it’s just a mild groin pain, it’s best to do the following exercises and stretches. Also, these exercises can strengthen your adductor and quad muscles that can prevent a recurring injury.

Groin Activation against the Wall

8 Best Stretches & Exercises for Groin Pain (2)

  1. Start by lifting your right leg or the affected area to hip level, while standing on your left leg and putting your right hand on your left shoulder.
  2. Have your left hand hold a pole or a stick
  3. Hold on to this position for about 10-20 seconds. You will feel the stretch on your groin.
  4. You may repeat it on the opposite leg.

Single-Leg Rock Back Exercise

8 Best Stretches & Exercises for Groin Pain (3)

  1. Have your knee placed in a mat, or you may also use a pillow while your foot is aligned inside this knee.
  2. Then, put two hands on the ground about 2 feet away from your knee.
  3. Your other leg must be in a straight leg position where it is extended on the side while keeping your foot flat on the ground. Make sure that your back is flat.
  4. Then, it’s time to push your butt backward going to your heels.
  5. Then, return to the original position while you’re into deeper hip flexion.
  6. Do it for about 3-5 repetitions.

Please note that in doing this exercise make sure that your back is flat.

(Video) How to Relieve Groin Muscle Pain in 30 SECONDS

Hip Adductor Stretch

8 Best Stretches & Exercises for Groin Pain (4)

  1. Start by lying on your back, with your knees up while your feet are flat on the ground and your arms are on the side and your palms are facing the ground.
  2. Then, extend your left knee touching the ground.
  3. Then, returned to the original position.
  4. Do this for about 3-5 repetitions. You may also repeat it on the other knee.

Hip Adductor Butterfly Stretch

8 Best Stretches & Exercises for Groin Pain (5)

  1. Start by sitting down on the floor having your legs in front of you.
  2. Place the bottom of your feet together and using your two hands start to pull your feet towards you in a butterfly stretch position. Make sure that you feel the stretch.
  3. Hold this position for about 10 seconds.
  4. You may repeat 2-3 times.

Frog Rock Back

8 Best Stretches & Exercises for Groin Pain (6)

  1. Start by kneeling on the floor with your hands on the ground that acts as support.
  2. Spread your knees on the side while you turn your toes out and lay the inside of the feet on the floor.
  3. Then, sit your butt at the back while keeping your knees wide. You must also feel the stretch as you do this.
  4. Remember to breathe while you sit back and hold this position for about a second or two before going forward.
  5. You may rock back and forth about 2-3 times while you are further opening your knees.

Foam Rolling Adductor

8 Best Stretches & Exercises for Groin Pain (7)

  1. Lay on your front with your forearms and the other leg supporting your body.
  2. Place your left leg on the foam roller.
  3. Slowly roll down the foam roller at a speed of 1inch per second.
  4. As you reach a tender spot on your adductor, hold the foam roller for about 30 seconds. You have to breathe while doing this. Keep the muscles relaxed as you do the foam rolling.
  5. Spend only for about 1 to 2 minutes.

Foam Rolling Quad and Hip Flexors

8 Best Stretches & Exercises for Groin Pain (8)

  1. Start by facing the ground while your arms act as your support.
  2. Place the foam roller under your hips.
  3. Slowly start rolling up and down on your quad and hip flexor muscles.
  4. When you find a tight spot, it’s time to bend and extend your lower leg about 20 times. You will feel that tightness is loosening up.
  5. You can only spend about a minute or 2 two for those areas.

Bridge with Ball Squeeze

8 Best Stretches & Exercises for Groin Pain (9)

  1. Begin by having your back on the floor while your feet are on the ground and about twelve to sixteen inches from your glutes.
  2. Place the ball between your knees
  3. Then, it’s time to push your feet on the floor as you lift your pelvis in a neutral bridge position. Make sure that you are able to see your pelvis as you lift your pelvis up.
  4. Hold this position as you squeeze the ball about twenty times.
  5. Then, return to the starting position. And, this one repetition.
  6. You need to do about three sets (5 repetitions to complete a set).

In each exercise or stretching, make sure that you will feel the stretch on your groin area and not the pain. These exercises must relax the muscles. It is also vital to follow proper posture such as staying the back flat and not overarching your spine. Remember that the primary focus of these exercises is to strengthen the groin area.

If you have questions about these exercises don’t hesitate to contact us. Our Physiotherapists are always ready to help you with your groin pain.

Evergreen is Everywhere for Everyone – Let’s Help You Achieve Your Health and Wellness Goals

At , we have registered Kinesiologists to guide your with your personal training.

(Video) Groin Pain Rehab | Adductor Pull (Strain) - Stretches and Strengthening Exercises

We don’t only have Kinesiologists in Coquitlam, we also have Kinesiologists in Surrey that are always ready to provide patients in these areas with custom and high-quality care.

Moreover, we also have Kinesiologists in Langley that can help you.

You may contact us through the following:

Personal Training Clinic in Coquitlam

Personal Training Clinic in Surrey

FAQs

What is the fastest way to cure groin pain? ›

What's the Treatment for a Groin Pull?
  1. Ice the inside of your thigh to reduce pain and swelling. Experts recommend doing it for 20 to 30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone.
  2. Compress your thigh using an elastic bandage or tape.
  3. Take anti-inflammatory painkillers.
13 May 2021

Can stretching help groin pain? ›

Stretch: You'll want to gently stretch the affected musculature within a pain-free range. Think lengthening and stretching but do not recreate any sharp pain while stretching. To stretch the groin muscles, try standing side lunges, a sitting straddle stretch or the butterfly stretch.

What exercises help heal a groin injury? ›

Wide leg Squat groin exercise

Performing a squat in a wide leg position works the adductor muscles (groin) more than a conventional squat. Using a resistance band also works the abductors more. The starting position for a wide leg squat is with the feet more than shoulder-width apart and the toes pointing outwards.

Is walking good for groin pain? ›

Instead, rest is all about avoiding unnecessary strain on the groin, so avoid kicking, intense exercises such as running, and heavy lifting. If the pain is intense, avoid walking or any physical activity for a day or two following the injury.

Why won't my groin pain go away? ›

Some of the more common possibilities include muscle pull (adductor group), tendonosis (adductor group), SI (sacroiliac) joint dysfunction, osteoarthritis of the hip, labral tear in the hip joint, sports hernia, inguinal hernia, osteitis pubis, and nerve entrapments.

What is the main cause of groin pain? ›

The most common cause of groin pain is a muscle, tendon or ligament strain, particularly in athletes who play sports such as hockey, soccer and football. Groin pain might occur immediately after an injury, or pain might come on gradually over a period of weeks or even months.

How should I sleep to relieve groin pain? ›

If on the other hand you are experiencing hip and/or groin pain then you may choose to sleep with a pillow beneath your thighs in side laying to allow your hip to remain aligned during your sleep and reduce the amount of load on the outer thigh and hip.

What helps hip and groin pain? ›

A short period of reduced activity or complete rest can allow the hip to heal. Over-the-counter pain relievers like ibuprofen, naproxen, and acetaminophen can temporarily improve hip and groin pain symptoms. Application of ice packs or heat to an injured hip can reduce pain, swelling, and inflammation.

Are squats good for groin strain? ›

Cossack Squat

If your inner thigh/groin muscles are on the mend, they are likely to appreciate this adjustment. As pain subsides and as your mobility allows, you can squat lower, add some load (see dumbbell in the goblet position) or allow the foot of the straightened leg to point upwards.

How long do groin muscles take to heal? ›

With rest and proper treatment, most groin strains heal on their own in about 4–8 weeks. More severe groin strains can take longer. It is very important to let the strain heal fully and get the doctor's OK before going back to activities.

Will my groin injury ever heal? ›

A groin strain — also known as a groin pull — is when one of the muscles of the inner thigh gets stretched, injured, or torn. A groin strain may be mild or severe. With rest and proper treatment, most groin strains heal completely and don't cause lasting problems.

Why do groins take so long to heal? ›

If the tear is high on the adductor tendon, recovery can be significantly slower and take approximately 12-16 weeks. A tear to the mid-belly of the muscle will typically take between 4 and 12 weeks to heal depending on the severity of the tear.

Can sitting Make groin pain worse? ›

Groin pain that comes from the hip typically develops slowly over time without a specific injury or trauma. It is worse when the hip is flexed, for example, while sitting in a low chair or while driving. Over time people with groin pain may notice some stiffness and decreased motion in their hip.

Why does my groin hurt when I get up from sitting? ›

Groin pain when standing after sitting may be caused by tightness in the hip flexors. Remember that the psoas and iliacus muscles insert at the top and inside of the femur (thigh bone) near the groin area.

How do I know if my groin pain is serious? ›

Schedule a doctor's visit if you have:

Severe groin pain. Groin pain that doesn't improve with home treatment within a few days. Mild testicle pain lasting longer than a few days. A lump or swelling in or around a testicle.

Should I massage a groin strain? ›

During the rehab of both acute and chronic groin strain, physical therapy is integral to optimal recovery. Remedial massage releases tension in the muscle, reduces swelling, relaxes muscle spasms, stimulates blood circulation and realigns the muscle fibres to promote healing.

Can groin pain last for months? ›

Groin strains are not usually severe, but they may take a long time to heal depending on the degree of injury. Severe grade 3 groin strains can take over 4 months to heal. With appropriate care and treatment, your symptoms will get better over time. Speak with your doctor about a treatment plan for your groin strain.

What kind of doctor treats groin pain? ›

Treatment Options

If your groin injury persists for a few days or weeks and continues to interfere with daily activities, schedule an appointment with an orthopedic or sports medicine provider. A specialist will work to understand the cause and extent of your injury.

What causes pain in upper inner thigh and groin? ›

Muscle injuries

The inner thigh muscles, or adductors, can become strained or torn by certain movements or activities. These can include running or turning too quickly. The resulting muscle damage can cause pain in the inner thigh or groin region.

What is causing my hip and groin pain? ›

Causes of pain in the hip and groin can be musculoskeletal or internal. Musculoskeletal issues begin in the bones, joints, or muscles. Those that cause hip and groin pain are often sports injuries. Some internal health problems that cause this pain include a hernia, endometriosis, or a cystic lesion.

Why does groin pain get worse at night? ›

Groin pain that is worse at night may be caused by osteoarthritis or tendonitis of the hip joints. If you are noticing it more when you are laying down to sleep, you may have an uncomfortable mattress or you may be sleeping in an unusual position.

How do you stretch and loosen your groin and pelvis? ›

Lie on your back with your knees bent. Place your left ankle on your right knee, like a figure four. Pull your right thigh toward your chest to feel a stretch on the outside of your left hip. Hold for 30 seconds, and then repeat on the other side.

Does pain in the groin mean hip problems? ›

If you have a problem with your hip joint you may feel pain in the groin, down the front of the leg and in the knee. Sometimes knee pain is the only sign of a hip problem – this is called referred pain or radiated pain and is fairly common.

Can a chiropractor help groin pain? ›

A chiropractor can treat groin pain in a unique way by focusing on the muscles and how they interact with one another. Chiropractors treat groin pain through a variety of methodologies including active release therapy, adjustments, dry needling, physical therapy, and more.

Are hot baths good for pulled groin? ›

The heat can either be moist heat (Jacuzzi, whirlpool) or dry heat (hot pack). The heat should be applied for 10 – 15 minutes for the purpose of increasing circulation to the tissue and increasing extensibility of the muscle fibers.

Is cycling good for a groin strain? ›

People trying to maintain fitness following a groin strain can usually manage training by cycling or swimming, but breaststroke should be avoided as the movements involved place stress on the groin area. Running on a treadmill or along flat paths also works well.

Where is groin pain located? ›

Groin pain is discomfort that happens where the inside of your upper thigh and your abdomen come together. It's not the same as pain in your testicles, though that can sometimes cause pain that can spread to your groin.

How do you tell if your groin is pulled or torn? ›

Individuals with a torn groin injury may feel pain in other areas of the body, including the hip, pelvis, and lower back.
...
Symptoms of Pulled Groin
  1. Hearing a “pop” in the groin following time of injury.
  2. Sharp pain.
  3. Swelling.
  4. Bruising.
  5. Tightness.
  6. Leg weakness.
  7. Limping.
22 Feb 2022

How do I know if I have a hernia or groin strain? ›

Feelings of dull aching and pain in the groin area are common for both a muscle strain and a hernia. A key indicator that you may have a hernia, however, is if you have a small bulge, lump, or bump on one side of the groin. This is the result of an area of tissue or organ pushing through the groin or abdominal muscle.

What happens to an untreated groin injury? ›

If left untreated, a groin strain can worsen. The most severe cases could eventually lead to a full-blown muscle rupture, which causes intense pain, significant mobility problems, and often requires surgery to fix.

What does a groin tear feel like? ›

Groin strains are graded with numbers 1 to 3, depending on how serious the injury is: Grade 1 causes some pain and tenderness, but the stretch or muscle tear is minor. Grade 2 causes pain, tenderness, weakness, and sometimes bruising. Grade 3 is a severe tear of the muscle, causing bruising and a lot of pain.

Why is my groin tight and painful? ›

Common causes of groin pain include: Pulled muscle, tendon, or ligaments in the leg -- This problem often occurs in people who play sports such as hockey, soccer, and football. This condition is sometimes called "sports hernia" although the name is misleading since it is not an actual hernia.

Why is my groin so sore and tight? ›

The most common cause of groin pain is a muscle, tendon or ligament strain, particularly in athletes who play sports such as hockey, soccer and football. Groin pain might occur immediately after an injury, or pain might come on gradually over a period of weeks or even months.

Why is a groin strain so painful? ›

With a groin strain or tear, muscle fibers and other cells are disrupted. Bleeding can occur, which causes bruising. Within a few minutes to a few hours after the injury, swelling can occur, causing the injured area to expand and feel tight and stiff.

Can sitting too much cause groin pain? ›

And if you're sitting for 2-3 hours at a time this may lead to a bit of stiffness when you eventually do stand up and go for a walk, or may even lead to some pinching in the groin or hip when you go outside for a longer walk.

How should I sleep with groin pain? ›

Put a warm water bottle, a heating pad set on low, or a warm cloth on your groin area. Do not go to sleep with a heating pad on your skin. If your doctor gave you crutches, make sure you use them as directed. Wear snug shorts or underwear that support the injured area.

What is the most strained muscle that causes groin pain? ›

An adductor strain or injury to the adductor muscle group of the thigh is a common cause of medial leg and groin pain, especially among athletes.

How can I tell if my groin strain is severe? ›

Groin strains are graded with numbers 1 to 3, depending on how serious the injury is: Grade 1 causes some pain and tenderness, but the stretch or muscle tear is minor. Grade 2 causes pain, tenderness, weakness, and sometimes bruising. Grade 3 is a severe tear of the muscle, causing bruising and a lot of pain.

Should you massage a pulled groin muscle? ›

During the rehab of both acute and chronic groin strain, physical therapy is integral to optimal recovery. Remedial massage releases tension in the muscle, reduces swelling, relaxes muscle spasms, stimulates blood circulation and realigns the muscle fibres to promote healing.

Videos

1. Top 5 Exercises To Bulletproof Your Groin
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2. How To Do a Groin Stretch
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3. 18 Min Sciatica Exercises for Leg Pain Relief - Sciatica Relief & Treatment for Sciatic Nerve Pain
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4. Hip Groin Pain - Try These Simple Exercises
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5. Osteitis Pubis I Adductor Pain I Groin Pain - ONE Exercise
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6. 23 Best Groin Strain Exercises - Find Relief Today
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