Is it stretching?

Massage?

Foam rolling?

Jogging it out?

Sports that involve change of direction, including rapid acceleration and deceleration commonly result in groin strains.

The temptation to stretch a groin strain is real - I’ve experienced this myself and the area does get quite ‘tight’ in a sense. But - there are better ways to manage your groin strain!

Studies (1)(2) reviewing exercise therapy found it to be beneficial for reducing pain and return to sport at 16 week follow up. This was in comparison to passive treatments (including stretching and massage)

So what exercises are actually beneficial?

Well this will depend on a number of factors, the main ones being your current strength, function and time since the onset of your groin pain.

Below are my favourites, from easier to harder.

• Isometric (holding) squeezes with a ball between your knees
  This can be done with legs straight, bent or with them up in the air (90/90 position) for an extra challenge on your core

  Increase squeeze time and strength as your pain improves, up to 10x 30 seconds

• Adduction with a band in standing
  Set up the band tied to your dining table and pull your leg in towards your midline then slowly release. Do both sides! I love this one because it gives you a work out on both sides.
  Increase the band strength as you improve. Up to 3x 15 reps.

• Backwards and sideways lunge - increasing range of motion over a number of weeks

  You can also add a weight, or speed as you improve.

• The ‘Copenhagen’ adductor exercise - not for the faint hearted. BUT I always push my patients to be able to do these before returning to the field. An excellent way of reducing risk of future strains as well (3).

  Lie on your side propped up on your elbow, and with your top leg on a sturdy chair or bench. Start with the legs bent to 90 degrees (it’s easier). You will perform a side-plank, pressing the top leg into the bench and lifting the bottom leg off the floor. Hold for a moment!

  Start low, 1-2 sets of 5-10 reps. Progress reps and sets eventually you will do this with straight legs, i.e. your ankle is on the bench instead of your knee.

A comprehensive program should be individualised and would also address strength in the surrounding pelvic muscles. Including abdominal, glute and hamstring muscle strengthening. Always get advice from YOUR physiotherapist!

Try some out and let me know how you go!

If you need help with your muscle pains

—> get in touch

(1) Holmich P, Uhrskou P, Ulnits L, et al. Effectiveness of active physical training as treatment for long-standing adductor-related groin pain in athletes: randomised trial. The Lancet 1999;353:439-43. DOI: https://10.1016/S0140-6736(98)03340-6

(2) Yousefzadeh A, Shadmehr A, Olyaei GR, et al. Effect of Holmich protocol exercise therapy on long-standing adductor-related groin pain in athletes: an objective evaluation. BMJ Open Sport & Exercise Medicine 2018;4:e000343. DOI: https://0.1136/bmjsem-2018-000343

(3) Harøy J, et al. The Adductor Strengthening Programme prevents groin problems among male football players: a cluster-randomised controlled trial. Br J Sports Med 2019;53:145–152. doi:10.1136/bjsports-2017-098937