Groin Stretches

Young woman sitting on exercise mat
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A groin strain occurs when the muscles of the inner thighs are stretched beyond their normal length. This injury typically results when you move rapidly and with a high force beyond the normal limits of your growing muscles. This results in tears within the muscle that may cause pain and inflammation.

Groin strains typically cause specific symptoms. These may inlcude:

  • Pain in your inner thigh
  • Bruising in your groin muscles of your inner thigh
  • Difficulty and pain when you are running and walking

If you suspect you have a groin strain, check in with your doctor to get an accurate diagnosis and to get started on the right treatment for you. Your doctor may recommend you visit a physical therapist to start treating your groin injury.

Physical therapy after a groin injury may include various therapeutic modalities to help control the pain and inflammation. Your physical therapist may also prescribe various strengthening exercises and stretches for your groin.

Gentle stretching of the adductor muscles of the thigh that make up your groin may be indicated to start treating your groin strain. Groin stretches may also be one way you can prevent groin strains from occurring.

Learn how to do these easy stretches. Be sure to check in with your doctor before starting these - or any other - exercises. Your physical therapist can also help you perform these stretches properly.

Seated Groin Stretch:

  1. Sit on the floor with your knees bent and feet together in a criss-cross fashion.
  2. Gently press the tops of the knees down toward the floor with your elbows. 
  3. Stop when a slight stretch is felt in your groin or inner thigh.
  4. Hold for ten seconds and repeat five times.

This stretch is also known as the butterfly stretch for your groin.

Supine Groin Stretch:

  1. Lay on the ground, but position your legs as in the seated stretch position with your feet crossed.
  2. Slowly let your legs stretch toward the floor.
  3. Stop when a slight stretch is felt.
  4. Hold for ten seconds and repeat five times.

Standing Stretch:

  1. Stand with your legs shoulder-width apart.
  2. Shift your weight to one side, bending your knee slightly.
  3. Stop when you feel a gentle stretch in the opposite inner thigh and groin.
  4. Hold for ten seconds and repeat five times.
  5. Do steps 1 to 4 on the opposite leg.

Remember, your groin stretching exercises should only cause a slight pulling sensation to occur in your groin or inner thigh. If you feel pain, you must stop the stretches right away and see your doctor. Stretching too vigorously and causing significant pain can lead to further injuring your groin and adductor muscles of your thigh.

If you have a groin strain, or if you are looking to keep your groin muscles flexibility, you should visit your physical therapist to learn the correct way to stretch your adductor muscles. Your physical therapist can help you devise an appropriate stretching routine to help you quickly and safely return to your optimal level of activity. He or she can also help you keep your groin muscles flexible and strong to help prevent problems with your groin from happening in the future.

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