In this article, you will find out everything you need to know about groin muscle pain and the most effective ways to treat it, including an advanced treatment called Prolotherapy.
Key Takeaways
- Consult a healthcare professional before starting exercises for groin muscle pain, and wait until the acute phase has passed.
- Begin with gentle stretching and progress to strengthening, core, and dynamic exercises for a safe, comprehensive recovery.
- Gradual progression and consistency are key to preventing re-injury and restoring full function.
When to Start Exercises for Pulled Groin Muscle
Start rehabilitation after the acute phase (intense pain and swelling) has subsided. Beginning too soon can worsen the injury. Ensure you can perform daily activities with minimal discomfort before starting. Physiotherapy and a gradual strengthening plan reduce re-injury risk and support effective recovery.[1]
Gentle Stretching for Groin Recovery
Begin gentle stretching 48 hours after injury, once severe pain and swelling have diminished. Stretches help maintain flexibility, relieve tightness, and promote healing.
Hip Adductor Stretch
Lie on your back, knees bent, feet together. Let your knees fall outward. Hold for 15–30 seconds, repeat 3 times. This stretch targets the inner thigh (adductor) muscles.
Hamstring Stretch on Wall
Lie on your back near a wall or door frame. Place one leg up the wall, the other straight on the floor. Hold for 15–30 seconds, repeat 3 times. This improves flexibility and reduces groin tension. Hip bursitis exercises can also complement your recovery.
Strengthening Exercises for Groin Muscles
After gentle stretching, add strengthening exercises to restore muscle power and stability. Progress slowly to avoid overexertion.
Isometric Ball Squeeze
Place a ball between your knees, squeeze gently, hold for several seconds, then release. Start at 50–70% effort and increase as strength improves.
Side-Lying Leg Lift
Lie on your side, bottom leg bent, top leg straight. Lift the top leg, pause, and lower. Do 15 reps. Stop if pain increases and consult a professional.
Core and Lower Body Strengthening
Strengthening the core and lower body supports groin recovery and overall stability.
Plank Exercise
Hold a plank position (elbows under shoulders, body straight) for increasing durations. Engage your core throughout.
Resisted Hip Adduction
Attach a resistance band to a fixed object and your ankle. Stand and bring your leg inward against the band’s resistance. Do 2 sets of 15 reps.
Functional and Dynamic Movements
Add functional and dynamic exercises to prepare for daily activities and sports.
Lateral Lunges
Stand with feet hip-width apart. Step to the side, bend the leading knee, keep the other leg straight, then return to start. Builds strength and flexibility in the inner thigh.
Standing Adduction with Elastic Band
Attach a band to a fixed object and your ankle. Stand and pull your leg inward against resistance. Focus on control and proper form.
Advanced Rehabilitation Techniques
Prolotherapy
In recent years, Prolotherapy has built its reputation within the medical community for its clinically proven ability to treat groin muscle pain.
Published research has proven its pain-relieving, anti-inflammatory and regenerative benefits.
Prolotherapy involves injecting a natural regenerative solution with tiny needles. This has been shown to stimulate the production of collagen cells, the small cells needed to help with groin muscle pain.
As prolotherapy is helping to treat the root cause of groin muscle pain, it is deemed to be a permanent fix, preventing the symptoms from returning.
Long Lever Adductor Hold
Place your top foot on a bench, hold your body weight, and maintain the position. This advanced move builds adductor strength and stability.
Adductor Drag
Slide your leg out to the side, then pull it back in. This increases adductor strength and flexibility, helping prevent future strains.
Contact ProHealth Clinic Today for Your FREE 15-Minute Discovery Call
Don’t let groin muscle pain control your life any longer. Join the thousands of patients who have found lasting relief through prolotherapy at ProHealth Clinic.
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Author Bio
Having performed over 10,000 procedures, Mr Eaton is one of the UK’s leading practitioners in the field of treating groin muscle pain, with patients travelling to see him from across the UK, Europe, and the Middle East.
With over 12 years of clinical experience, Oliver is dedicated to helping patients understand their symptoms associated with groin muscle pain and providing effective treatment options to alleviate them.
He qualified in Prolozone Therapy and Prolotherapy in America with the American Academy of Ozonotherapy. He continued on to complete further qualifications at the Royal Society of Medicine, Charing Cross Hospital in London, Keele University’s Anatomy & Surgical Training Centre, and the medical department of Heidelberg University in Germany.
Over the years he has had the privilege of treating many elite-level athletes, including both Olympic and Commonwealth medallists.
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Frequently Asked Questions
When should I start exercises after a pulled groin?
Begin once swelling and severe pain have subsided, usually 48 hours after injury. Ensure you are pain-free before resuming activity.
What are some gentle stretches for groin recovery?
Hip adductor and hamstring wall stretches help maintain flexibility and reduce tension in the groin.
What strengthening exercises can I do for a pulled groin?
Isometric ball squeezes and side-lying leg lifts are effective for rebuilding adductor strength.
Why is core strengthening important for groin rehab?
A strong core improves stability and function, reducing the risk of re-injury.
What are some advanced rehabilitation techniques for groin recovery?
Long lever adductor holds and adductor drags target adductor strength and stability for full recovery.
References
- Serner, A., et al. (2015). Musculoskeletal groin pain: a systematic review of diagnostic terminology, clinical examination, and imaging. British Journal of Sports Medicine, 49(12), 814-821.
- Hauser, R. A., et al. (2011). Prolotherapy for musculoskeletal pain and injury. Curr Sports Med Rep, 10(5), 255-259.
- ProHealth Clinic. Top 5 Exercises for Pulled Groin Muscle Recovery. prohealthclinic.co.uk
- Case studies and further reading available upon request.