What exercises should I do to strengthen my groin muscles?

Asked by: Bill Gholson

What causes weak groin muscles?

WHAT ARE THE CAUSES? Most commonly, strains in the groin muscles occur during acute muscle contraction, such as when kicking, pivoting, or skating. Groin pulls are common in people who play sports that require a lot of running and jumping. Suddenly jumping or changing direction is a likely cause.

What exercise is good for groin pain?

And then just gently push down those knees while you lean forward and then you're gonna get even bigger stretch. But again you want it to be comfortable. You want to feel the tension.

How do you exercise your groin?

Lie down flat on your back. Bend your knees and move your soles inward so that they’re touching. Move your knees down toward the floor so that you feel your groin muscles stretching. Breathe deeply and hold this position for 20 to 30 seconds.

Is walking good for groin strain?

Immediately following your consultation, your physical therapist may advise you to: Rest the area by avoiding walking or any activity that causes pain. Crutches may be recommended to reduce further strain on the muscles when walking. Apply ice packs to the area for 15 to 20 minutes every 2 hours.

Do groin injuries ever heal?

With rest and proper treatment, most groin strains heal on their own in about 4–8 weeks. More severe groin strains can take longer. It is very important to let the strain heal fully and get the doctor’s OK before going back to activities.

What is the most common cause of groin pain?

Muscle strain is one of the most common causes of groin pain. Other common causes include fractures, tears in the cartilage, and arthritis. Hernias, kidney stones, and bone conditions may also cause this kind of pain.

How do you strengthen your hip and groin flexors?

And what I'm gonna try and do is flex. My leg up as high as it'll. Go externally rotate over the chair. And then slowly let my leg fall down so I'm not going to shift weight over onto that leg.

Does stretching help a groin strain?

Exercises to Treat a Pulled Groin. After a few days of rest, when the pain has started to subside, you can help move the process along by performing stretching and strengthening exercises.

How long does it take a groin muscle to heal?

Rest and other home care can help the muscle heal. Healing can take up to 3 weeks or more. Your doctor may want to see you again in 2 to 3 weeks. Follow-up care is a key part of your treatment and safety.

What are signs of a pulled groin?

Groin strain symptoms

• bruising or swelling of the inner thigh.
• pain when a person raises their knee.
• pain when a person closes or opens their legs.
• the groin or inner thigh may feel warmer than usual.
• muscles feel weak or tight.
• limping or difficulty moving the leg.

Should you massage a pulled groin muscle?

After the acute stage of injury your doctor may recommend to start gently stretching the area (see some examples of stretches below), to apply heat to relax the tight muscles and may also recommend massage.

How do I know if my groin pain is serious?

Seek immediate medical attention if you have:

1. Groin pain associated with back, abdomen or chest pain.
2. Sudden, severe testicle pain.
3. Testicle pain and swelling accompanied by nausea, vomiting, fever, chills or blood in the urine.

Can sitting cause groin pain?

Ryan Nunley, MD, Washington University orthopedist, explains, “Groin pain that comes from the hip typically develops slowly over time – without a specific injury or trauma. It is worse when the hip is flexed, for example, while sitting in a low chair or driving.

Does a hip MRI show the groin?

MRI is sensitive in diagnosing pathology in groin pain, with injuries to the adductor tendon attachment to the pubic tubercle most commonly identified. Not only can MRI be used to image rectus abdominis/adductor longus aponeurosis and pubic bone pathology, it can also identify hip or inguinal canal abnormalities.

Can groin pain be caused by back problems?

The sacroiliac joint (SIJ) is a commonly underdiagnosed cause of both acute and chronic back pain. This is because the pain is typically located in the lower back and can radiate to the groin and buttock which is also common with hip problems, sciatica or even a pinched nerve.

Does the sciatic nerve affect the groin area?

Pressure on the nerve can lead to pain in the low back, buttock, groin, or posterior thigh, and it can be a cause of sciatica, with pain, tingling, or numbness along the course of the sciatic nerve. Other nerves and structures in the area may also be impinged (compressed), leading to similar symptoms.

What helps hip and groin pain?

At-home treatments for groin and hip pain

1. Rest. Use the injured or painful area as little as possible for several weeks, allowing it to heal.
2. NSAIDs. Try over-the-counter NSAIDs, such as naproxen or ibuprofen. …
3. Ice. …
4. Stretching.

What nerve causes groin pain?

Ilioinguinal nerve pain



This nerve can be damaged or pinched after hernia surgery. Generally, people experience sharp, throbbing, or burning pain in the inguinal or inner groin. It can be confused with osteitis pubis.

How do you fix nerve damage in the groin?

Home remedies

1. Rest and reduce pressure on the nerve until the pain subsides.
2. Wear loose-fitting clothing.
3. Don’t wear belts too tight.
4. Try to lose extra weight that may be adding pressure to groin nerves.
5. Do daily stretches to relieve pressure on your groin nerves.

Why does my groin hurt when walking?

Groin pain when walking is often caused by strained muscles, ligaments, or tendons in your lower abdominal area. Cartilage tears, hip impingement, an inguinal hernia, and osteoarthritis are also common culprits. If your groin pain is caused by muscle strain, rest and ice therapy can help the injury to heal.

Why won’t my groin pain go away?

Some of the more common possibilities include muscle pull (adductor group), tendonosis (adductor group), SI (sacroiliac) joint dysfunction, osteoarthritis of the hip, labral tear in the hip joint, sports hernia, inguinal hernia, osteitis pubis, and nerve entrapments.

Can a groin strain take months to heal?

Groin strains are not usually severe, but they may take a long time to heal depending on the degree of injury. Severe grade 3 groin strains can take over 4 months to heal. With appropriate care and treatment, your symptoms will get better over time.

What is chronic groin pain?

Chronic groin pain is an unfortunate potential side effect of having an inguinal hernia repair. This can often be debilitating for patients and impact all aspects of their life, including work, daily activities, and social interactions.