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. Repeat 3 times.
Should you stretch a pulled groin?
You can begin stretching your groin muscles
right away
. Stretch gently and avoid any pain. If you have pain while doing these exercises, you should not do them. Standing groin stretch: Bend down and slide your injured leg out to your side.
How do you loosen tight groin muscles?
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. Repeat 3 times.
How do you relieve groin pain?
Rest the area and avoid activities that cause pain. For the first day or two, put an ice pack on the area 3–4 times a day for 15 minutes at a time. Put a towel between the ice and the skin to protect it from the cold.
Use an elastic wrap
to help support the groin and keep the swelling down.
What causes tight groin muscles?
When groin muscles are strained or torn, muscle fibers and other cells are disrupted. Bleeding can occur, which causes bruising. Within a few minutes to a few hours after the injury,
swelling
can occur, causing the injured area to expand and feel tight and stiff.
Does massage help groin strain?
Sports massage can help work relax and stretch the groin and surrounding muscle groups
to aid in recovery and to help regain motion and balance. It is best to ease your way back into vigorous activities due to a higher recurrence rate with groin strains.
How long does a groin strain last?
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.
When should I worry about groin pain?
Groin pain associated with back, abdomen or chest pain
.
Sudden
, severe testicle pain. Testicle pain and swelling accompanied by nausea, vomiting, fever, chills or blood in the urine.
How should I sleep with a pulled groin?
Put a warm water bottle, a
heating pad set on low
, or a warm cloth on your groin area. Do not go to sleep with a heating pad on your skin. If your doctor gave you crutches, make sure you use them as directed. Wear snug shorts or underwear that support the injured area.
What are the symptoms of a pulled groin?
- swelling and bruising in the groin area.
- muscle spasms.
- weakness in the leg.
- trouble walking.
Is walking good for groin strain?
Instead, rest is all about avoiding unnecessary strain on the groin, so avoid kicking, intense exercises such as running, and heavy lifting. If the pain is intense,
avoid walking or any physical activity
for a day or two following the injury.
What is the best exercise for a groin strain?
- Lie on your back with bent knees.
- Press your feet into the floor.
- Allow your knees to drop open to the sides.
- Press the soles of your feet together.
- Hold this position for up to 30 seconds.
- Return your knees to the starting position.
- Repeat 3 times.
Why does my groin hurt when walking?
Groin pain
Will a muscle relaxer help a pulled groin?
The treatment of groin pain
Can a groin strain last for months?
Normal movement, such as walking, should be possible within a few days. Grade 2 strains may take 3 to 6 weeks to heal fully. Grade 3 strains happen when most or all of the muscle is torn. The muscle can take
3 to 4 months
to repair completely.
Where do you massage a pulled groin muscle?
Sports massage for groin strain (pulled groin) is focused
on the entire thigh, anterior and posterior, accenting the adductors on the medial aspect
. A sports massage involves a range of different techniques as transverse massage that helps reduce muscle tightness, relieve pain and increase blood circulation.
