A common injury many athletes face in sports is the pulled groin. It’s not a pleasant experience. The primary cause of a pulled groin is muscle overuse – stretching ligaments of the groin beyond safe limits. Both professional and amateur athletes could experience the pulled groin at some point in their careers. We’ll be showing you how you can prevent yourself from getting a pulled groin and manage it using pulled groin stretches if it ever happens to you. Pulled groin stretches could help to relieve pain that could result as a result of the injury and aid recovery of the athlete.
Pulled Groin Stretches: What’s a Pulled Groin?
You might be reading all this and wondering what a pulled groin is.
A pulled groin is a strain or tears in an adductor muscle – a muscle that joins your limbs and other parts of your body together by ‘adduction’ or pulling them toward the body’s central line of symmetry.
Try not to get hung up on the technical details.
In simpler terms, a pulled groin a tear or strain to your groin muscles. Various ranges of motion could cause a groin strain like sharp turns, twisting and kicking, all of which is done regularly in sports.
Pulled groin stretches are exercises that help to relieve pain and aid recovery of strained or torn groin ligaments.
Pulled Groin Stretches: What to Do If You Get a Pulled Groin?
A pulled groin could be mild or severe, depending on the intensity of the activity you were performing when it occurred.
It’s important to know what to do to prevent further injury before you start doing pulled groin stretches once the injury has been healed. To heal the injury, the best route is to see a sports medicine provider.
The first and most important thing to do when you experience a pulled groin is to stop the activity you were doing immediately. It’s critical to stop promptly to prevent further damage to your muscle tissue.
You could sit somewhere and apply ice to the affected area. Apply ice within 3-4 hour intervals for one day at most, but ice is not the answer for everything.
You’ll need to get some rest for a few days at least, depending on the severity of the injury, and the pain you’re experiencing.
Pulled Groin Stretches: Simple Stretching Exercises
When you’ve had sufficient rest, you can now get down to pulled groin stretches. These are all simple exercises you could do right now – You won’t need any special equipment.
While doing these exercises, listen to your body. If you feel a lot of pain while doing a particular exercise, slow down or switch to another exercise.
Let’s see a few examples of pulled groin stretches:
Pulled Groin Stretches – Standing Groin Stretches
- Stand with your legs spread out slightly.
- Slowly shift your weight to your left side. Keep stretching until your left foot makes close to a 90-degree angle. You should feel the stretch in your right thigh.
- Maintain that position for 15-30 secs.
- Repeat for your right leg.
Pulled Groin Stretches – Seated Groin Stretch
- Sit on a flat surface and spread your knees, placing the soles of feet together.
- Use your hands to cusp both feet resting your elbows on your thighs.
- Keep your back straight and lower your knees to the floor. You should feel the stretch in your inner thighs.
- Maintain that position for 15 – 30 secs.
- Do a minimum of 3 reps.
Pulled Groin Stretches – Lying Hip Adductor Stretches
- Lie on your back and fold your knees while keeping your feet flat on the floor.
- Slowly spread your knees to stretch your inner thigh muscles. Do it gently.
- Maintain the position for 15 – 30 secs.
- Do 3 reps.
Doing these simple groin stretches regularly after an injury will ease the strain on your groin to allow you get back to what you love to do.
The Best Option For Help With Pulled Groin Stretches – Visit Kho Health
Kho Health helps to connect injured athletes with top healthcare providers in their locality. You save time and money when you to the right professionals, Why stress with re-injury and not knowing what to do when you can get the help you need? With Kho Health, even if you don’t know, Kho Health can help you figure out which type of provider you should see.
What If It is Too Painful to Do Pulled Groin Stretches?
Sometimes you can ice all you want, but a muscle is in pain because another area is not working or because it is protecting you. With the hips, for example, your back may be hurting because your psoas is doing too much work and it is also tight. The psoas may be doing too much work because your other hip flexors are not activating correctly. The chain reaction could keep going.
Sometimes you need the help of a sports medicine provider. Sports medicine providers are used to working with athletes that need to get results quickly, to get back on the field. If you are not an athlete, I am sure that you still want quick results.
There are many different options you can go with when looking for a provider. You could get a chiropractor, massage therapist, physical therapist or many other options. The key is finding someone you trust and that you are excited to work with.
How to Find The Best Healthcare Providers for Pulled Groin Stretches
Kho Health is the best place to find the health care providers you need for any injuries. It does not matter where you are hurting; a Kho Health provider will be able to get you healthy again. Kho allows you to find the best local providers and compare them quickly using the Kho Number.
If you have no idea what you need, but you know you need something, Kho Health is an injury guide, and you will get helped through the process. We make it easier for you to find the information and the person you are looking for.
Skills to Look for in a Healthcare Provider for Pulled Groin Stretches
- Active Release Technique
- Graston Technique
- Fascial Stretch Therapy
- Corrective exercises
- Dry Needling
- Sports Background
- Functional Movement Screen
- And more