What Is Groin Strain?
A groin strain is also known as a groin pull that happens when inner thigh muscles get stretched. The inner thigh muscles that get injured are adductor muscles. The strain in the groin may be caused during sports activities such as basketball, football, hockey, rugby, soccer, skiing, or any other physical activity. Usually occurs in professional athletes. People who perform extreme stretch activities such as ballet, martial arts, and gymnastics are also prone to groin strain. A soreness or tear in the groin should be treated by eliminating the underlying cause and performing strengthening and repairing exercises.
What Are the Signs and Symptoms of Groin Strain?
The signs and symptoms of a groin strain are:
- Pain and swelling.
- Slight bruising in the groin area.
- Loss of mobility of adductor muscles.
- Muscle spasms and weakness.
- Difficulty in walking.
What Are the Causes of Groin Strain?
The groin contains five muscles. These muscles are called adductors. The adductors are gracilis, adductor longus, adductor magnus, adductor brevis and pectineus. A groin strain is caused when one of these muscles gets stretched too long, or used hard and gets hurt, gets stressed without a proper warm-up or gets direct injury by the blow to the groin area.
Sometimes twisting, kicking and turning, or lifting heavy objects can also cause injury to the groin muscles.
In women, the sides of the groin pain may also help to indicate some medical conditions such as renal stones or urinary tract infections.
How Is Groin Strain Diagnosed?
Healthcare providers diagnose a groin strain by raising questions about the injury, asking about the relative symptoms, or by physical examination. Doctors also rule out the strain by suggesting some investigating procedures such as electromyography (EMG) or some imaging techniques.
How Is Groin Strain Treated?
Most groin strains heal with treatment and proper rest on their own in about four to eight weeks. In severe groin strain, it takes a longer time to heal. A person needs to treat and heal the groin strain completely and start back their activities with the doctor's opinion. The symptoms of the groin strain can be treated by:
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Taking rest and avoiding activities that cause pain.
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Applying an ice pack three to four times on the affected area for 15 minutes.
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Use an elastic wrap to support the affected part and to reduce the swelling.
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Raising the groin by putting the pillow under the hips and thighs while lying down to relieve the pain.
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Taking painkillers such as Ibuprofen and Acetaminophen to relieve pain.
Healthcare providers recommend physical therapy or physiotherapy for patients with groin strains if it is not healed on their own. Physical therapy or physiotherapy for groin strains helps strengthen and flexibly the muscles. All these exercises are done only after relieving the pain. The person should stop doing exercises that cause pain and discomfort.
Some stretching and strengthening exercises include:
Hip Adductor Stretch
Hip adductor stretch targets the inner thigh muscles. If the muscles have a lot of tightness, it is better to pillow under the knees while performing the exercise. The instructions are:
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First, the person should lie on their back with bent knees and press their feet into the floor.
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Then the person should allow their knees to open to the sides. The soles of the feet should be pressed together.
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Then the person should hold the position for about 30 seconds, return their knees to the starting position, and repeat it three times.
Resisted Hip Flexion
This exercise needs the resistance band to the thighs to build strength in the thighs. The instructions are:
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The person should start by standing with their back to the door, then they should make a loop and wear the resistance band around the ankle of the affected leg.
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Then the person should place the other end of the band around the anchor point.
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Then the person should engage their front thigh by keeping their leg straight while extending the leg forward.
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Then they should slowly return to the starting position and repeat the exercise 15 times in two sets.
Straight Leg Raise
This exercise helps to build strength in the thighs. The instructions are:
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First, the person should start lying on their back with extended legs and then they should bend the knee of the unaffected leg by pressing the foot into the floor.
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Then the person should engage the thigh muscles of the affected leg. The leg should be straight.
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Then the person should raise their leg to eight inches from the floor.
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Then they should slowly bring their legs down to the floor and repeat the exercise 15 times in two sets.
Hamstring Stretch on Wall
This stretch targets the back of the thighs. The instructions are:
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First, the person should position themselves with their back near the doorway.
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Then they should extend the unaffected leg in front of them on the floor of the doorway.
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Then the affected leg should be placed along the wall near the door frame.
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Then the person should hold the position for about 30 seconds and repeat it three times.
Standing Groin Stretch
The instructions are:
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First, the person should bend down and slide their affected leg to their side by keeping the knee straight and the foot on the floor.
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Then the person should turn their foot outward at a 45-degree angle and raise their toes toward air by keeping their heel down until the stretch is felt on the inner thigh.
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Then the position should be held for about 30 seconds and the exercise three times.
Application of Ice to the Inner Part of the Hip
Wrap a bag of frozen peas or an ice pack around the inner thigh. Ensure it is not excessively cold by wrapping it in a thin towel. The application of ice can aid in decreasing inflammation and alleviating pain. Hold the ice pack for ten minutes and repeat two times daily.
VMO Adductor Strengthening
Rotate the leg outwardly before raising it from the ground. The individual will experience a sensation of tension on the inner side of their leg. The individual has the option to either maintain a continuous hold or perform hip movements up and down without resting on the floor. Maintain the position for a duration of 10 to 20 seconds, and then repeat this process three times.
Pilates Ring
Lie down and bend the knees so that the feet are flat on the ground. Press a Pilates ring together using the thighs. The individuals will experience pressure on the inner sides of the thighs. This exercise strengthens the adductor muscle group. Perform 10 repetitions, three times.
Copenhagen Adductor Plank
The individual should rest on their side with the bottom leg and elbow bent at a 90-degree angle. Position the top leg on a chair or elevate the step. Raise the pelvis off the floor. Lift the bottom leg until the knee touches. Maintain this position and unwind. Repeat as needed.
Conclusion
Physiotherapy plays a vital role in the effective management of groin strain. A groin strain can be prevented by waiting till the complete recovery of the muscles affected by the previous injuries. It can be prevented by maintaining the flexibility and strength of the muscles by performing routine stretching exercises. Reaching out to healthcare providers may be beneficial.
