Groin Strain Stretching

Squatting Adductor Stretch

groin stretch
Squatting Adductor Stretch. Photo © Jonathan Cluett, M.D.

Athletes who sustain a groin strain will want to incorporate a stretching program as part of their rehabilitation. Some simple stretches can help ease the symptoms of a groin strain. Furthermore, stretching can be a useful part of preventing groin injuries from occurring.

As a general rule, the stretches should not hurt. There should be a gentle pulling sensation of the muscle, but this should not be painful.

The first stretch is the squatting adductor stretch:

  • Squat to the ground with your arms between your legs.
  • Allow your knees to move outwards.​
  • Stretch your legs apart by pushing out with your elbows.

Butterfly Stretch

groin butterfly stretch
Butterfly Stretch. Photo © Jonathan Cluett, M.D.

The butterfly stretch is done in a sitting position.

  • Sit with your feet together and knees bent. Grasp your feet with your hands.
  • Stretch your knees down towards the ground.
  • Do not bounce. Feel the stretch along your inner thigh.

Adductor Stretch

groin adductor stretch
Adductor Stretch. Photo © Jonathan Cluett, M.D.

The adductor stretch is done while standing.

  • Stretch one leg out to the side, keeping your other leg under your torso.
  • Bend the knee underneath your torso to stretch the muscles of the inner thigh of the opposite leg.
  • Your outstretched leg should have a straight knee, and you should feel the stretch on the inner thigh.

Cross-Leg Stretch

groin cross leg stretch
Cross-Leg Stretch. Photo © Jonathan Cluett, M.D.

The cross-leg stretch is done while sitting.

  • While sitting in a chair, cross one leg over the other.
  • Press the knee of the crossed leg down towards the ground.

This stretch will emphasize the muscles of the inner thigh and front of the thigh.

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