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Groin Strain - Recommended Exercises

 
 Key Points When Doing Exercises
 
  • The following exercises should be within the limits of pain.
  • Repeat the exercise 4 times a day.
  • The number of repetitions that are recommended is what you should aim for. 
  •  If you find the exercises hard to do or can only move a little way aim to build up to the total number of repetitions over a few days or even a couple of weeks. 
 
 
Exercise 1, 2 and 3 should be done during the acute stage (first 48 hours) of this condition.
 
 
 
Exercise 1 -  Adductor Stretch (Standing)
 

Stand with you feet together.  Step your unaffected leg to the side.  Keep your affected leg straight and transfer your weight to the unaffected leg.  As you bend the unaffected leg you will feel a gentle stretch on the affected inner thigh.  Hold this for 30 seconds then slowly transfer your weight back to the centre.

 
Target Repetitions = 5 
 
  
 

presented by Urmston Physio Clinic

 
   
 
 
Exercise 2 - Adductor Stretch (Lying)
 

Lie on your back with your affected knee bent and your foot flat. Drop the knee to the side until you feel a gentle stretch in the groin. Hold for 30 seconds. Then slowly return to the start position.

 
Target Repetitions = 5
 
 
 

presented by Urmston Physio Clinic

 
  
 
 
 
Exercise 3  -  Hamstring Stretch (Standing)
 

Stand facing a step.  Place heel of affected leg on the step.  Keeping the affected knee straight, bend forwards until you feel a tightness down the back of the leg. Hold for 30 seconds then release the stretch slowly.

 
Target Repetitions = 5
 
 

presented by Urmston Physio Clinic

 
 
  
Exercises 4 and 5  should be done after the acute stage (first 48 hours) of this condition.
 
 
 
 
Exercise 4  -  Adductor Strengthening (1)
 

Lie on your back with knees bent and feet flat.  Place a rolled up towel or cushion between your knees and squeeze gently together.  Hold for 10 seconds then slowly release the squeeze.

 
Target Repetitions = 15
 
 
  

presented by Urmston Physio Clinic

 
 
 
 
 
Exercise 5  -  Adductor Strengthening (2)
 

Lie on the affected side and cross the unaffected leg in front of the affected leg, supporting your weight on the bent knee. Keeping the affected leg straight lift it up towards the ceiling as far as is comfortable.  Hold for 10 seconds then slowly return to the start position.

 
Target Repetitions = 15 
 
 
 

presented by Urmston Physio Clinic