Rehabilitation

The following is an example but we recommend seeking professional advice before embarking on any form of rehabilitation.

Aims of rehabilitation

Reduce pain and swelling.
Improve flexibility and condition of the muscles.
Strengthen the muscles.
Gradual return to full fitness.

Groin strains are graded 1, 2 or 3 depending on how bad they are. It is important to get the correct diagnosis to base the rehabilitation programme on. For more details click here.

Grade 1

Reducing pain and swelling

Rest. This may involve avoiding activities that produce pain. It may be necessary to rest grade 1 strains from competition or training for up to 3 weeks. A general guide for safety is 5 days. If pain allows, a lower level of activity avoiding any painful movements may be suitable.
Apply ice or cold therapy with compression for 15 minutes every 2 hours for the first couple of days.
Wear a compression support to help reduce swelling.

Improving flexibility muscle condition

Stretching exercises may be done from day 1 as long as they can be done without pain. If pain is felt then stop and wait.
Stretching should be done regularly - at least three times a day in the early stages of rehabilitation.
Sports massage techniques are exceptionally useful after the initial acute stage (usually 48 hours). This well relax the muscle, loosen and help prevent scar tissue formation and encourage blood flow and healing of the muscle.

Strengthening

Strengthening the muscles is important to avoid re-injuring the muscles. It is especially important to strengthen the muscles in the same direction / way that they were injured.
Light strengthening exercises can begin after the acute stage or as soon as pain allows. If they are painful then stop and wait. It may be 5 days before strengthening exercises may be started.
Exercises may be done on a daily basis in the early stages of rehabilitation and as intensity increases and full activity is regained they may be reduced to 3 times a week.
Stretching exercises should be continued throughout the strengthening process both before and after a strengthening session.

Return to full activity

This should be a gradual process. Do not go straight back into sprinting immediately but build up gradually from slow jogging.
When the athlete can jog for 20 minutes without problems then gradually build up speed.
An example speed session might be 10 x 50m at 50% effort, day 2, gentle jog, day 3, 10 x 50 m at 70% effort and so on.
This stage of rehabilitation should also include more functional activities or those specifically related to the athletes sport. For example if your sport involves changing direction at speed then this should be included in the rehabilitation process with a gradual build up.
Only when the athlete can comfortably manage specific training and speed work should they be returned to competition.
A return to full activity may take 1 to 4 weeks.

Grade 2

Reducing pain and swelling

Apply ice or cold therapy with compression for 15 minutes every 2 hours for the first couple of days.
Rest. Crutches may be require for 3 or 4 days. The athlete should expect to do no training (i.e. involving running) for at least 7 days. Wear a compression support for the first 5 days to help reduce swelling.
If pain allows after day 3, flexibility exercises may begin.

Improving flexibility muscle condition

Gentle stretching exercises may be done from day 3 as long as they can be done without pain. If pain is felt then stop and wait.
Stretching should be done regularly - at least three times a day in the early stages of rehabilitation.
Sports massage techniques are exceptionally useful after the initial acute stage (usually 48 hours). This well relax the muscle, loosen and help prevent scar tissue formation and encourage blood flow and healing of the muscle.

Strengthening

Strengthening the muscles is important to avoid re-injuring the muscles. It is especially important to strengthen the muscles in the same direction / way that they were injured.
Static contractions should begin as soon as they can be done pain free. This may be started 5 days following injury, provided they are pain free.
More advanced resistive exercises may begin from day 7 following injury.
Stretching exercises should be continued throughout the strengthening process both before and after a strengthening session.

Return to full activity

This should be a gradual process. Do not go straight back into sprinting immediately but build up gradually from slow jogging.
When the athlete can jog for 20 minutes without problems then gradually build up speed.
An example speed session might be 10 x 50m at 50% effort, day 2, gentle jog, day 3, 10 x 50 m at 70% effort and so on.
This stage of rehabilitation should also include more functional activities or those specifically related to the athletes sport. For example if your sport involves changing direction at speed then this should be included in the rehabilitation process with a gradual build up.
Only when the athlete can comfortably manage specific training and speed work should they be returned to competition.
A return to full activity may take 3 to 8 weeks.

Grade 3

Reducing pain and swelling

Apply ice or cold therapy with compression for 15 minutes every 2 hours for the first 2 to 3 days.
Rest. The leg might be totally immobilized to prevent further damage. Crutches should be used for 5 to 7 days. The athlete may expect to do no training for at least 2 weeks. Wear a compression support permanently for the first 5 days to help reduce swelling.
If advised by a professional, following day 14, a lower level of activity such as jogging, cycling or swimming may help prevent the muscle tightening up.

Improving flexibility muscle condition

Stretching should be avoided in the early stages of rehabilitation. It may be 2 weeks before stretching can begin pain free.
Sports massage techniques are essential in optimum recovery, however may be dangerous if performed too early. Light massage may be possible from day 5. This will relax the muscle, loosen and help prevent scar tissue formation and encourage blood flow and healing of the muscle.

Strengthening

Strengthening the muscles is important to avoid re-injuring the muscles. It is especially important to strengthen the muscles in the same direction / way that they were injured.
Static contractions (isometric contractions) should begin as soon as they can be done pain free. It may be 2 weeks before any strengthening exercises can be performed pain free.
More advanced strengthening exercises should be incorporated when previous exercises are comfortable.
Stretching exercises should be continued throughout the strengthening process both before and after a strengthening session.

Return to full activity

This should be a gradual process. Do not go straight back into sprinting immediately but build up gradually from slow jogging.
When the athlete can jog for 30 minutes without problems then gradually build up speed.
An example speed session might be 10 x 50m at 50% effort, day 2, gentle jog, day 3, 10 x 50 m at 70% effort and so on.
This stage of rehabilitation should also include more functional activities or those specifically related to the athletes sport. For example if your sport involves changing direction at speed then this should be included in the rehabilitation process with a gradual build up.
Only when the athlete can comfortably manage specific training and speed work should they be returned to competition.
A return to full activity may take 8 to 12 weeks or longer.

Stretching >>

Quick links: