Groin Strain Rehabilitation
A step by step rehabilitation program for groin strains. Criteria based, we take you from initial injury to full competition fitness.
It is based on what Paul would do with his elite players, but adapted for use by anyone. Progress through 5 phases at your own pace, meeting specific criteria before moving on.
Mild to moderate Groin strains
From beginner to elite level
10 – 30 mins daily
Recover even stronger!
We don’t just aim to heal your injury with this program but enable you to come back even stronger than before.
We include mobility & stretching, strengthening, movement control, functional and activation exercises to prevent loss of fitness and function whilst recovering.
It is also suitable for those who may have recovered from a torn adductor muscle but wish to go further with their rehab to help prevent future injuries.
Treatment & healing
This covers how and when to apply treatment such as cold therapy & compression, heat, massage, taping & bracing.
Over 60 different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception, and functional.
Progress at your own pace. Reach the exit criteria for each phase before moving on to the next level.
If you have any questions about the program or your progress then get in touch with our qualified sports therapist for advice.
Meet the program physiotherapist
Paul is head of Medical Services at Millwall Football Club, dealing with all aspects of match and training day sports physiotherapy and medical cover.
His career also includes First Team Physio at Norwich City Football Club and Senior physiotherapist to London Wasps Rugby first-team squad.
Our sports injury rehabilitation mobile app tells you what treatment and exercises to do each day and tracks your progress.
- Video based programs
- Set alerts & reminders
- Records daily progress
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Program content & structure
The program consists of 4 phases and a 5th injury prevention/mitigation phase:
Phase 1 is the acute stage and begins as soon as possible following injury. The aim of phase 1 is to reduce pain and inflammation and allow the muscle to heal.
The emphasis is on rest and protection to enable healing to begin to take place.
This is the early rehabilitation phase. The aim of phase 2 is to continue to protect the area and improve the condition of the muscles.
This not only includes progressive loading of the muscle but also the restoration of function in the ankle, knee, and hip
Phase 3 progresses exercises from phase 2. The aim is to increase Groin muscle strength and endurance.
Exercises become progressively more difficult.
The aim of phase 4 is to increase Groin muscle strength and endurance and prepare for a return to training/play.
This is the late rehabilitation & return to the full training phase. It is followed by a maintenance or injury mitigation phase where you monitor your symptoms and integrate some of the exercises of previous phases into your normal training routine.
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