Stretching for a Groin Strain
Below are examples of stretching exercises that may be used in the rehabilitation of a groin strain. Always seek professional advice before starting a rehabilitation programme.
Short adductor stretch
- This will stretch the short adductor muscles that attach to the thigh (above the knee).
- Assume the position as shown. Gently press down with the elbows onto the knees to increase the stretch.
- If it is painful then stop. You should feel a gentle stretching in the inner thigh.
- Hold for 30 seconds, repeat 5 times a day.
Long adductor stretch
- This will stretch the long adductor muscles that attach below the knee.
- Stand with your feet wide apart as shown, and lean away from the side you are stretching.
- Hold for 30 seconds and repeat 5 times a day.
Hip flexors
- This will stretch the adductor muscles more specifically in the direction they are used for running.
- Assume the position as shown with one knee on the floor.
- Gently lean forward to increase the stretch.
- Hold for 30 seconds, repeat 5 times a day.
Dynamic stretching
- This should be done as the athlete returns to full activity.
- Dynamic stretching will stretch the muscle whilst it is moving and should be part of any warm up prior to training.
- Assume the position as shown and gently swing the leg in a relaxed manner. It should not be forced. Forcing the muscle is ballistic stretching and can cause damage to the muscles.
- Aim for 10 swings on each leg, repeat 3 times a day.
- A good, relaxed swing is what is required, gradually increasing the height of swing.
