Groin Strain Stretches And Exercises

A groin pull, also known as a groin strain (or adductor strain), occurs when the muscles in your groin and inner thigh (the adductor muscle group) are overloaded or subjected to eccentric force beyond their capacity, leading to a stretch or tear [1]. These muscles can get overstretched or torn if they are contracted too strongly or too quickly, particularly during sudden changes in direction or kicking. Specific rehabilitation exercises, when guided by recovery timelines and a qualified healthcare professional’s tolerance assessment, may help reduce groin discomfort and restore mobility [2].

Overuse, sports, or intense activity can cause a groin strain injury. If symptoms of soreness, strain, or muscle injury occur in the groin region, it is essential to receive timely rest and undergo appropriate physiologically-guided rehabilitation for a successful recovery. This includes delaying activities that worsen your condition and gradually performing exercises to relieve groin pain as tolerated and prescribed.

While working with a skilled sports physiotherapist or trainer to develop the ideal programme for your issue is highly recommended, there are certain preventive steps and early-stage exercises you can take under professional guidance to help alleviate groin tightness and promote healing.

Groin Strain Causes

Running, jumping, or skating can all lead to groin strains because of high-speed or sudden, powerful movements. You may also feel groin pain while walking if the strain is moderate to severe. Other sports, such as football and ice hockey, which involve repetitive kicking and cutting movements, can also be affected by this phenomenon [1].

This form of damage can also be caused by rapidly kicking, spinning, or twisting. Additionally, resistance training, a fall, and/or carrying heavy objects can all induce groin discomfort due to acute or chronic overuse of the adductor muscles.

Groin strain might occur if you don’t perform a proper dynamic warm-up correctly or push yourself too hard while you’re starting a new fitness regimen.

Groin Strain Treatment

Most mild (Grade I) groin strains resolve with conservative management, which typically includes rest and gradual rehabilitation. Recovery time varies depending on the severity of the injury, with most Grade I strains improving significantly within four to six weeks, while more severe tears may require three months or more [3]. You can speed up the healing process by applying ice to the inside of your thigh. It should be done for 15 to 20 minutes every three to four hours for two to three days or until the pain subsides.

Use an elastic bandage or tape to compress your thigh only if directed by a healthcare professional, as excessive compression can be harmful.

Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, may be used for short-term pain and swelling relief, but medical supervision is advised before use, especially prolonged use, as they may affect the initial stages of the healing response [2].

To heal a groin injury, you can begin doing stretches for groin pain and groin pain exercises once the acute discomfort has subsided and you have received clearance from a healthcare professional. A few days after your first injury, you can usually begin these workouts, although the severity of your strain will dictate how long it takes.

In this article, we’ll cover some introductory, gentle exercises for relieving groin pain and progressing the strength of your hips, groin, and legs.

Groin Strain Exercises

The healing process can be accelerated by engaging in stretching and strengthening groin pain exercises that are appropriate for your specific phase of recovery, always staying within a pain-free range [4].

Groin Stretches (Focus: Early to Mid-Recovery, Gentle Mobility)

1. Standing Groin Stretches (Lateral Lunge Stretch)

• Standing with your legs wide apart is the best position to execute this stretch.
• To the left, shift your weight by bending the left knee.
• Bring your left knee all the way up to your left foot and hold it there (ensure the knee stays over the ankle).
• Your right groin will be stretched.
• You should keep your feet firmly planted on the ground, pointing forward.
• Hold for a minimum of 20-30 seconds. Afterwards, repeat the stretches for groin pain three times on each side of the body. This stretch should feel gentle and not aggravate pain [5].

2. Seated Groin Stretches (Butterfly Stretch)

• The groin and inner thigh are stretched by this basic stretch, which is commonly referred to as the butterfly stretch. In these groin pain exercises, we’ll show you exactly how to do it.
• Get down on your sitting bones with your legs extended in front of you. Bend your knees and bring your feet together.
• Rest your elbows on your knees while keeping your feet in your hands.
• Maintain a straight back while allowing your knees to sink toward the floor, if necessary (no slouching). Using the elbows, gently press on the knees to deliver pressure to the inner thigh. In the groin, you should feel a slight tugging and tenseness. Avoid bouncing (ballistic stretching) as this can increase the risk of reinjury.
• Hold the stretch for 20 to 30 seconds. Three times, let go and repeat.
• Bring your feet in closer to your groin to improve the stretch (only if pain-free).

3. Squatting Groin Stretches (Wide-Stance Squat Stretch)

• An advanced version of the groin stretch, this one involves extending the muscles on both sides at once.
• Toes pointed outward, stand with your feet wide apart.
• Make sure your knees are directly over your ankles and bend at a controlled, pain-free angle before starting the squat.
• Your hips should be opened by placing your hands on top of them and slowly pushing outward (use your elbows to gently press the knees outward for a deeper stretch).
• Groin muscles in both legs will be stretched when you perform these groin pain exercises.
• Lie on your back (rest) for 20 to 30 seconds, then relax and repeat this process three times.

4. Hip Opener and Groin Stretches (Kneeling Adductor Stretch)

• Strengthening the hip, groin, and lower back muscles is the goal of these groin pain exercises.
• Drop your left knee to the ground in a forward lunge position. Your right leg should be positioned with the knee bent at a 90-degree angle.
• Place your right elbow on the right knee’s inner side.
• Turn your torso to the left while gently pressing your right elbow against your right knee.
• Your lower back and right groin should begin to feel a slight stretch as you extend your left arm behind you. (The primary stretch is in the inner thigh of the front leg and the hip flexor of the back leg.)
• After around 20 to 30 seconds, relax the stretch and repeat on the other leg.

5. Swinging Leg Groin Stretches (Leg Swings)

On one leg, swing the other leg forward and back, and then side-to-side (for the adductors/abductors), but don’t push it too high. The motion should not overwork the hip and groin muscles or cause any pain. Each leg should be swung 10 times in each direction. This is a dynamic stretch best used as part of a warm-up once initial pain is gone.

Groin Pain Strengthening Exercises (Focus: Mid to Late-Recovery, Rebuilding Strength)

Do these groin pain relief exercises at least three times a week for the best effects, following the prescription of a healthcare professional.

1. Bent-Knee Adductor Groin Exercises (Squeeze)

Lay on your back with your knees bent and your feet flat on the floor for this adductor-targeting workout. Place a tiny medicine ball or rolled towel between your knees and squeeze it for five seconds at a time to produce resistance. Repeat 10 times, and as your strength develops, increase the number of repetitions and the length of time between each repeat of these groin pain exercises. This is an early-stage strengthening exercise (isometric) [2].

2. Hip Adductor Stretch (Supine Butterfly)

Inner thigh muscles are targeted in these groin pain exercises. (Note: This is a stretch, not a strengthening exercise, and should be performed gently.) Place cushions under your knees if you suffer from a great deal of tension.

• Kneel on your back and bend your knees. (Lie on your back – Supine position)
• Place your feet on the ground.
• The knees should spread out to the sides.
• Your feet should be pressed together (soles touching).
• Maintain this position for up to 30 seconds.
• Get back to the starting position by bringing your knees up to your chest.
• Do this a total of three times.

3. Hamstring Stretch on Wall (Supine Hamstring Stretch)

• The back of your thigh is stretched during these groin pain relief exercises.
• Place your back against a doorway or open space.
• Put one leg in front of you on the floor and extend it.
• It is best to place your injured limb against an adjacent wall or doorframe. (Lie on your back perpendicular to a wall. Extend the affected leg up the wall while keeping the non-affected leg flat on the floor or bent for comfort.)
• For up to 30 seconds, keep your body in this position.
• Do this a total of three times.

4. Straight Leg Raise (Quadriceps & Hip Flexor Strengthening)

• Your thigh muscles will get stronger with these groin exercises. Thigh and lower leg muscles should be engaged at all times during these groin pain exercises.
• Lie on your back with your legs out in front of you, and let your body relax.
• Bend the knee of the unaffected leg.
• Put pressure on the floor with your foot.
• Thigh muscles on the affected side should be engaged (quadriceps set).
• Lift your leg 8 inches above the ground slowly and with control.
• In slow motion, lower your leg back to the ground.
• Perform two 15-rep sets. Ensure this motion is pain-free and does not cause hip hiking or twisting.

5. Resisted Hip Flexion (Using Resistance Band)

• This thigh-building groin pain exercise necessitates the use of a resistance band.
• Stand in front of a door with your back against it.
• To use the resistance band, wrap it around the affected leg’s ankle and tighten the loop.
• Place the resistance band’s other end around an anchor point (like a sturdy door).
• Activate the front of your thigh while maintaining a straight leg and flexing the hip forward, pulling against the band.
• Retrace your steps back to the beginning slowly and with control.
• Two sets of fifteen. This is a progression exercise; start with no resistance and only advance as pain allows.
• We hope the stretches and exercises for groin pain relief in the previous section are helpful in alleviating your discomfort.

Consider how your groin area feels as you increase your activity level. If you notice that your discomfort is returning, you should reduce the amount of time you spend doing groin pain exercises and the intensity of your workouts.

Groin strain management requires rest, physiologically appropriate rehabilitation, and gradual return to activity. Initial treatment often involves rest, ice, compression, and elevation (RICE). As mobility improves, structured stretching and strengthening exercises under guidance can restore hip and adductor function. Adequate recovery time and gradual progression reduce the risk of re-injury and support long-term musculoskeletal health.

Frequently Asked Questions (FAQs)

How long does a mild groin strain take to heal?

Most Grade I strains settle within approximately four to six weeks when managed properly with professional guidance [3]. Severe tears can take three months or more and may require formal physiotherapy or even surgery [3].

Can I keep exercising while my groin still hurts?

No, exercises that cause sharp or increasing pain should be stopped immediately. Low‑pain activities such as swimming or cycling are usually acceptable if performed gently and without provoking pain. Stop immediately if sharp pain, limping, or swelling returns.

Do I really need to warm up to prevent groin pulls?

Yes, a dynamic warm-up with dynamic stretches and gentle adductor activations for at least 10 minutes raises muscle temperature. This improves flexibility and reduces sudden load on the fibres [5].

Will compression shorts help?

Well‑fitted compression garments support the adductors and improve proprioception. They may assist in prevention or comfort, but cannot replace proper conditioning and form.

References

[1] Mitrousias, V., Chytas, D., Banios, K., Fyllos, A., Raoulis, V., Chalatsis, G., … & Zibis, A. (2023). Anatomy and terminology of groin pain: Current concepts. Journal of ISAKOS, 8(5), 381–386. https://doi.org/10.1016/j.jisakos.2023.05.006

[2] Halverson, D., & DePalma, B. (2024). Rehabilitation of groin, hip, and thigh injuries. In G. E. DePalma (Ed.), Routledge eBooks (pp. 577–626). Routledge. https://doi.org/10.4324/9781003526308-24

[3] Thorborg, K. (2023). Current clinical concepts: Exercise and load management of adductor strains, Adductor ruptures, and long-standing adductor-related Groin Pain. Journal of Athletic Training, 58(7-8), 589–601. https://doi.org/10.4085/1062-6050-0083.23

[4] Afonso, J., Claudino, J. G., Fonseca, H., Moreira-Gonçalves, D., Ferreira, V., Almeida, J. M., … & Ramirez-Campillo, R. (2021). Stretching for recovery from groin pain or injury in athletes: A critical and systematic review. Journal of Functional Morphology and Kinesiology, 6(3), 73. https://doi.org/10.3390/jfmk6030073

[5] Machotka, Z., Kumar, S., & Perraton, L. G. (2009). A systematic review of the literature on the effectiveness of exercise therapy for groin pain in athletes. Sports Medicine, Arthroscopy, Rehabilitation, Therapy & Technology: SMARTT, 1(1), 5. https://doi.org/10.1186/1758-2555-1-5