4 Best workouts or exercises for adductor strain in 2022

Best workouts for adductor strain in 2022

4 Best workouts or exercise for adductor strain or Groin strain in 2022

A groin strain injury also called adductor strain can occur due to overuse, sports, or strenuous activities.

If you experience soreness, a strain, or a tear in your adductor muscles or groin, you must take steps to heal. This involves taking a break from activities that aggravate your condition and doing exercises to repair and strengthen your groin.

Read on to learn about exercises you can use to rehabilitate a torn, strained, or sore groin muscle. We’ll also cover what typically causes groin strains, how to prevent them, and when to see a doctor.

What exactly is a groin strain? 

Often occurring in professional and recreational athletes, a groin strain is an injury to the inside of the thigh. It’s possible for these muscles, known as the adductor muscles, to be injured or torn.

Sometimes, a muscle strain is referred to as a pulled muscle. Normally, a groin strain is a minor injury, though it has the potential to be more serious.

Signs and symptoms of a groin strain

Signs and symptoms of a groin strain include pain, swelling, and loss of mobility with the adductor muscles, nearby tendons, or close to the pubic bone. Slight bruising, muscle weakness and spasms, and difficulty walking are also possible.

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What can cause a groin strain

Groin strains often happen due to abrupt movements while running, jumping, or skating. You may also experience groin discomfort when you walk. It can also happen when playing basketball, soccer, and ice hockey.

Kicking, turning, or twisting quickly can also cause this type of injury. Overuse of the adductor muscles can also cause groin strain, along with resistance training, a fall, or lifting heavy items.

Not warming up properly or pushing yourself too hard can also lead to groin strain, especially if you’re starting a new fitness program. Among women, groin pain on the right side or the left side may be an indication of an underlying condition, such as kidney stones or a urinary tract infection.

If what you believe to be a groin strain doesn’t gradually resolve with time as expected, it’s important to follow up with your doctor or physical therapist to rule out musculoskeletal disordersTrusted Source that can mimic groin pain.

How to heal a groin strain

First and foremost, stop doing the activity that you think may have caused the groin strain, or any activities that cause pain in this area. This is imperative to proper healing. Depending on the degree of the strain, it may take a few weeks or several months for the pain to resolve.

After the pain subsides, you can begin to do stretches and exercises to heal a groin injury. Usually, you can begin these exercises within a few days of your initial injury, but it depends on the severity of your strain.

The exercises outlined in this article are intended to gently build strength and flexibility in your hips, groin, and legs.

Start with the exercises that you find to be the easiest and most comfortable. Stay away from any exercise that causes you pain or discomfort. As you progress, you may be able to add the other exercises back into your routine.

For best results, do these exercises at least three times per week.

1. Hip adductor stretch

Best workouts for adductor strain in 2022

This exercise targets your inner thigh muscles. If you have a lot of tightness, place cushions under your knees.

  • 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.

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2. Hamstring stretch on wall 

Best workouts for adductor strain in 2022

This exercise stretches the back of your thigh.

  • Position yourself on your back near a doorway.
  • Extend your unaffected leg in front of you on the floor of the doorway.
  • Place your affected leg along the wall next to the doorframe.
  • Hold this position for up to 30 seconds.
  • Repeat 3 times.

3. Straight leg raise

Best workouts for adductor strain in 2022

This exercise builds strength in your thigh muscles. During this exercise, engage your thigh and leg muscles to keep your leg straight.

  • Lie on your back with your legs extended.
  • Bend the knee of your unaffected leg.
  • Press your foot into the floor.
  • Engage the thigh muscles on your affected side.
  • Raise your leg 8 inches from the floor.
  • Slowly return your leg to the floor.
  • Do 2 sets of 15 repetitions.

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4. Resisted hip flexion

Best workouts for adductor strain in 2022

You’ll need a resistance band for this exercise, which builds strength in your thighs.

  • Stand with your back to a door.
  • Make a loop and place the resistance band around the ankle of your affected leg.
  • Place the other end of the resistance band around an anchor point.
  • Engage the front of your thigh and keep your leg straight as you extend your leg forward.
  • Slowly go back to the starting position.
  • Do 2 sets of 15.

How to prevent groin strains 

To prevent groin strains, take care when exercising or doing any strenuous activities. This is especially important if you’ve already had a groin strain or have muscle weakness in this area.

If you’ve taken a break from a sport, start slowly once you resume the activity. Gradually increase the intensity and duration of your workouts. This helps you gain the strength and flexibility needed to support healthy movement patterns.

You may want to work on improving your endurance and range of motion in your lower body, too. Always include a warmup and cool down in your workouts.

Another way to prevent groin injuries is to keep your core strong and engaged. A weak core has been shown to predispose individuals to groin injuries.

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When to seek medical help 

See a doctor if you have significant pain in your groin that’s not getting better with at-home treatment, which includes taking a break from activity.

Your doctor or physical therapist will ask about your symptoms and the possible cause of your injury. They’ll perform a physical examination that allows them to determine the location of your injury based on your pain levels. This may involve moving your adductor muscles and testing your leg’s range of motion. Some cases may require an X-ray or MRI.

Your doctor or physical therapist will also determine the seriousness of your injury. They’ll decide if it’s a grade 1, 2, or 3 groin strain. From there, they can decide on the best treatment plan based on your individual conditions, age, fitness ability, and general health.

Your treatment plan may include physical therapy that consists of exercises, stationary cycling, and treadmill walking. At home, you can elevate, ice, and wrap your affected leg while resting as much as possible. Some cases may require crutches.

To find a physical therapist in your area, use the American Physical Therapy Association’s Find a PT tool.

Basic takeaways

While you’re healing from a groin strain, stay away from any activities that increase your pain levels. It’s also important that you continue to do groin exercises even after you see improvements.

It may take anywhere from a few weeks to several months to make a full recovery. Once you’re fully recovered, you can slowly start your other activities again.

Pay attention to how your groin area feels as you start to become more active. Reduce the intensity and duration of your activities if you start to feel the pain returning.

What’s causing my groin pain?

Groin pain is a common symptom and can happen to anyone. There are some potential causes of groin pain that are more common than others.

Most common causes

The most common cause of groin pain is a strain of the muscles, ligaments, or tendons in the groin area. This type of injury occurs most often in athletes, as noted in a 2019 study published in the BMJ Open Sport and Exercise Medicine journal.

If you play a contact sport, such as football, rugby, or hockey, it’s likely that you’ve had groin pain at some point.

Another common cause of groin pain is an inguinal hernia. An inguinal hernia occurs when internal tissues of the abdomen push through a weak spot in the groin muscles. This can create a bulging lump in your groin area and cause pain.

Kidney stones (small, hard mineral deposits in the kidneys and bladder) or bone fractures can cause groin pain as well.

Less common causes

The less common disorders and conditions that could cause pain or discomfort in the groin are:

  • intestinal inflammation
  • testicular inflammation
  • enlarged lymph nodes
  • ovarian cysts
  • pinched nerves
  • urinary tract infections (UTIs)
  • osteoarthritis of the hip


Diagnosing groin pain

Most cases of groin pain do not require medical attention. However, you should see a doctor if you experience severe, prolonged pain accompanied by fever or swelling. These symptoms may indicate a more serious condition.

Your doctor will evaluate your symptoms and ask about any recent physical activity. This information will help your doctor diagnose the problem. They will then perform a physical examination of the groin area along with other tests, if necessary.

Hernia test

Your doctor will insert one finger into the scrotum (the sac that contains the testicles) and ask you to cough. Coughing raises the pressure in the abdomen and pushes your intestines into the hernia opening.

X-ray and ultrasound

X-rays and ultrasounds can help your healthcare provider see if a bone fracture, testicular mass, or ovarian cyst is causing the groin pain.

Complete blood count (CBC)

This type of blood test can help determine if an infection is present

Treatment for groin pain

The treatment for your groin pain will depend on the underlying cause. You can often treat minor strains at home, but more severe groin pain may require medical treatment.

Home Care

If your groin pain is the result of a strain, treatment at home is probably your best option. Resting and taking a break from physical activity for two to three weeks will allow your strain to heal naturally.

Pain medications, including acetaminophen (Tylenol), may be taken to manage your pain and discomfort. Applying ice packs for 20 minutes a few times per day can help as well.

Medical Treatment

If a broken bone or fracture is the cause of your groin pain, surgery may be required to repair the bone. You may also need surgery if an inguinal hernia is the underlying cause of your symptoms

If home care methods do not work for your strain injury, your doctor might prescribe medications that reduce inflammation to help relieve your symptoms. If this does not work and you have recurring strain injuries, they might advise you to go to physical therapy.

Knowing when to contact your doctor

Talk to your doctor about your symptoms if you have moderate to severe pain in your groin or testicles for more than a few days.

Contact your doctor immediately if you: notice physical changes in the testicles, such as lumps or swelling

  • notice blood in your urine
  • experience pain that spreads to your lower back, chest, or abdomen
  • develop a fever or feel nauseous
  • If you have any of these symptoms with your groin pain, seek emergency medical care.


These symptoms could be signs of a more serious condition, such as a testicular infection, testicular torsion (twisted testicle), or testicular cancer. You should also seek emergency medical care if you have severe testicular pain that occurs suddenly

Preventing groin pain

There are a few steps that you can take to avoid groin pain.

For athletes, gentle stretching is a way to help prevent injury. Doing a slow, steady warm-up before physical activity can help reduce your risk of a groin injury, especially if you do it consistently.

Maintaining a healthy weight and being careful when lifting heavy objects can help prevent hernias.

What is the fastest way to heal an adductor strain?

To speed the healing, you can: Ice the inside of your thigh to reduce pain and swelling. Experts recommend doing it for 20 to 30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone.

Compress your thigh using an elastic bandage or tape.

Take anti-inflammatory painkillers.

How long does it take for a strained adductor to heal?

There may be swelling or bruising in the groin area or inner thigh. If you have a bad strain, you may walk with a limp while it heals. Rest and other home care can help the muscle heal. Healing can take up to 3 weeks or more.

How do you treat a pulled adductor?

The initial management of an adductor injury should include protection, rest, ice, compression, and elevation (PRICE). Painful activities should be avoided. The use of crutches during the first few days may be indicated to relieve pain.

Is walking good for groin strain?

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

Can a torn adductor heal on its own?

Medically Reviewed Adductor Muscle Treatment

Torn groin injuries can heal on their own given time and rest. To assist with treatment and pain management, try: Ice: Ice the inside of the thigh. This will reduce pain and swelling, which can speed up recovery.

What is the best exercise for a groin strain?

If you have a lot of tightness, place cushions under your knees.

Can I run with an adductor strain?

In the case of an adductor injury, the recovery time can vary from person to person. A grade 1 tear can subside within a week with proper rest. A grade 2 tear requires two to three weeks and must include proper rest from running as well as strengthening exercises

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.

Should you massage a pulled groin muscle?

During the rehab of both acute and chronic groin strain, physical therapy is integral to optimal recovery. Remedial massage releases tension in the muscle, reduces swelling, relaxes muscle spasms, stimulates blood circulation and realigns the muscle fibres to promote healing.

Can a chiropractor help adductor pain?

A chiropractor can treat groin pain in a unique way by focusing on the muscles and how they interact with one another. Chiropractors treat groin pain through a variety of methodologies including active release therapy, adjustments, dry needling, physical therapy, and more.

How do you fix a weak adductor or groin?

Squatting Groin Stretch

Squat down slowly until your knees are directly over your ankles and bend to 90 degrees. Place your hands on top of your inner thighs and slowly push outward to open your hips. You will feel a stretch in the groin muscles in both legs. Hold for 20 to 30 seconds, relax and repeat three times

What exercise works groin or adductor muscles?

1. Hip adductor stretch

  • 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.

What helps sore adductor muscles?

Strengthening Exercise

Bent-knee adductor exercise: Lie down with your knees bent and feet flat on the floor. Use a small medicine ball placed between the knees to create resistance, and squeeze for five-second intervals. Repeat 10 times, and increase the duration and number of repetitions as strength improves.

Why are my adductors so sore?

Adductor strain is a common cause of groin injury and pain among athletes. Risk factors include previous hip or groin injury, age, weak adductors, muscle fatigue, decreased range of motion, and inadequate stretching of the adductor muscle complexity

What is adductor pain like?

Adductor tendinopathy is usually felt as groin pain on palpation of the adductor tendons, adduction of the legs and/or of the affected leg. Pain can develop gradually or appear an acute, sharp pain.

Groin strengthening exercises at home

Strengthening Exercise

Bent-knee adductor exercise: Lie down with your knees bent and feet flat on the floor. Use a small medicine ball placed between the knees to create resistance, and squeeze for five-second intervals. Repeat 10 times, and increase the duration and number of repetitions as strength improves.

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