How to Rehab a Pulled Groin (Groin Strain)

Today's video covers exercises that can be used to help you rehab after sustaining a groin strain (adductor strain) or pulled groin. The hip adductor (groin) muscles run along the medial thigh and are responsible for returning the hip joint from an abducted position to closer in line with the body (adduction) and stabilizing the lower extremity during closed-chain activities such as standing, hopping or propelling off of one limb in a side to side fashion.

Of the major adductors, adductor longus is thought to be the most commonly strained muscle, but any of the adductors could be involved. The most common site of injury is at the musculotendinous junction as the sarcomeres (functional unit of skeletal muscle) in this zone are thought to be less elastic.

Although stretching can sometimes be useful for reducing pain after a strain, the focus should be on resistance training exercises as these will work to restore tissue integrity and help prevent re-injury. Previous research has shown that resistance training can be an effective intervention for reducing the frequency of adductor strains.

Whether recovering from an adductor injury or looking to prevent one, try these exercises as they will specifically target this muscle group and increase overall tissue capacity. In general, these exercises progress from less difficult to more difficult.

[LKR]

Excellent video, thank you! Simple excercises and very thorough explanations of how and why- really appreciate!

[HakuShounen]

I started playing softball about two months ago and was having mild groin issues, then ended up suffering a sports hernia. I'm about a week and half into recovery and finding these exercises really helpful, especially that third movement. It's crazy how challenging it is even doing the "easy" version. Thanks for this video!

[gregnicholls]

This was excellent. Very well explained and demonstrated. I’ll start with these exercises tomorrow to get ready for senior softball ..starting in a few weeks.

[konetize]

Exactly the exercises I was looking for, thanks.👍

[dannyterrones]

Thanks for the tips. Explained perfectly!

[RogerPlamondon-mtxd]

Excellent video and hopefully it will assist my current groin strain.

[strongbirdamy]

Oh thank you!! I have your book and have been diving into it. I wish I knew about your a year ago when I pulled by groin doing Cossack squats (I was over doing it with weighted ones). But the injury impacted my ability to reach my goal with one arm push ups. I’m going to implement some of these movements now to keep up my strength (and shoot for the OAPU goal again)!!

[onthehighCs]

Great video. The Copenhagen adductor is such a gift. Thank you.

[latinaheatify]

I hvnt walked w out pain pain pain for a year! THANK YOU!!

[terrymansfield]

New to your site, find you easy to work with. Will recommend you to friends when in need. Thanks 😊

[versantrealty]

Thanks for putting this together. Very helpful.

[michaeleckert]

This is great.Easy to follow and understand.

[Nebilkarate]

Very good video sir ..I was suffering pain after my wushu training..After doing all your these exercises my pain started reduced ❤ thank you sir

[truedreem]

Thank you so much man, I’ll try these out. I have a tournament in 2 weeks and I’ve been having this problem this whole summer. I didn’t make the school team cause of this.

[matchaverse]

This is exactly what I need. Thanks 🙏. I kind pulled my left groin from pancake. It’s been more than a month and it has still not fully recovered. Thanks so much 🙏

[RogerPlamondon-mtxd]

I am an avid old runner, softball and pickleball player. Thanks for the exercises and hopefully it will help with my groin strain.

[AndreNicole-qkzt]

Hey Tom, thanks for the video. i just came across this video my groin has been for 7 months now.

[johnmcdonald]

I’ll give these a go thank you. 🤞 as I seem to have a perpetual groin strain these days!

[RichardRowe-gs]

Started playing footy after long break and everytime play have groin strain these exersizes help thanks

[endless]

I feel a bit of pain in my groin when i do certain exercises, I can walk and run without feeling pain. I had something similiar in my lower abdomen a month ago and the pain went away after a few days, Should i do these exercises or wait until the pain goes away because i dont think i have pulled my groin.