When it comes to an injury like a pulled groin, athletes and non-athletes alike can be affected. While there are a number of ways to help prevent an injury, even the most cautious people are susceptible. There are a number of ways an injury can occur, and while an athlete might be more at risk when compared to a number of other individuals, it isn’t an injury that non-athletes are impervious to.
For those who don’t know what a pulled groin is we have a simple explanation. Simply put, it’s straining a muscle situated in the groin. Most pulled groin cases tend to heal on their own, but there are other cases in which surgery may be needed.
Below you will come across 8 exercises that can help you bounce back faster from a pulled groin. But before we start taking a look at them, it’s a good idea to first examine the problem itself so that we can have a much better idea as to what we are dealing with.
A Deeper Dive
As mentioned earlier, a pulled groin is something that involves pulling or straining a muscle in the groin. Although it’s true that it might be common among athletes, a pulled groin can affect just about anyone. Whether or not you are into sports, you can end up pulling a groin muscle when performing activities that involve your legs, such as running, jumping, or possibly lifting heavy objects.
Signs and Symptoms
You will surely know if you pull a muscle in your groin because there will most likely be pain as soon as the injury strikes. As soon as you try moving your legs, such as bending your knees or bringing your legs together or lifting them, you might feel pain in the injured part of your groin. Taking a look at your groin, you may also notice some bruising or swelling.
Alleviating Pain and Swelling
Provided that the injured muscle is not completely torn, you might expect a pulled groin to heal on its own. A mild case might heal in about 3 weeks (depending on the circumstances), while a more severe injury might take 4 to 6 weeks,or longer, to go away.
Certainly, there might be pain, discomfort and swelling as the pulled groin muscle heals. The following remedies might help alleviate some of your pain. Do not attempt to use any of the following without first consulting with a physician.
- Rest: Make sure that the injured muscle in the groin is given enough time to heal.
- Ice: The use of an ice pack can help considerably reduce both pain and swelling.
- Elevate: Taking the injured site higher than heart level when lying down can help reduce swelling.
- Compress: Using a compression bandage is very good for managing swelling, too.
Stretch and Strengthen
A couple of weeks after the injury, the signs and symptoms of a pull groin may gradually begin to subside, which may be a sign that it is healing.
During this part of the healing process, it might be a good idea for you to carry out certain exercises that might promote healing while helping to strengthen the affected muscle. Here are 8 of those stretching and strengthening exercises. Again, do not attempt any of the following without first consulting with your physician.
- Short groin stretch: Sit on the floor. Bend your knees with your feet together. While keeping your back straight, use your elbows to attempt to bring your knees to the floor. The moment that you experience a mild stretch in your inner thigh, maintain the position for a few seconds.
- Long groin stretch: While seated on the floor, spread your legs apart, forming a V shape. Face one leg and slowly take your torso closer to your leg, all the while keeping your back straight, Hold the position for a few seconds, then repeat on the other leg.
- Leg swings: While standing, allow one leg to support your entire body as you gently swing the other back and forth. Do 10 repetitions and then perform on the other leg.
- Hip flexor stretch: Do you know how to perform lunges? All you have to do is get to a lunging position. But before going back to the starting position, gently lean forward and hold the position as soon as you feel a gentle stretch in the muscle situated in the front of your hip. Repeat with your other leg lunged forward.
- Bent-knee exercise: Lie on the floor and bend your knees. Place the soles of your feet flat on the floor. Squeeze a small medicine ball using your knees for 5 seconds. Relax and then squeeze again until you have completed 10 reps.
- Straight-leg exercise: To get started, lie on the floor. This time around, your legs should be straight. Put a small medicine ball in between your ankles. Squeeze for 5 seconds and release. Complete 10 repetitions.
- Hip adduction using gravity: For this exercise, you will need a chair. Lie on the floor on your side, with your bottom leg under the chair and the ankle of your other leg propped up on the seat of the chair. Slowly, attempt to touch the underside of the seat of the chair with your bottom leg. Hold the position for a second or two, and then get back to the starting position. Do 10 reps and perform using the other leg.
- Hip adduction using a resistance band. Grab a resistance band and secure it around an object that won’t move as you perform this exercise. Secure the resistance band to the ankle of the leg that’s closer to the object. While standing with your feet about shoulder width apart, put your body weight on the other leg. Slowly swing your other leg towards the centerline of your body. Perform 10 repetitions on each leg.