Groin Strain Rehabilitation Exercises
Begin stretching your groin muscles as soon as you can
tolerate a stretch to that area.
- Hip adductor stretch: Lie on your back, bend your
knees, and put your feet flat on the floor. Gently
spread your knees apart, stretching the muscles on the
inside of your thigh. Hold this for 15 to 30 seconds.
Repeat 3 times.
You may do the next 3 exercises when the pain in the groin
muscles decreases.
- Hamstring stretch on wall: Lie on your back with your
buttocks close to a doorway, and extend your legs
straight out in front of you along the floor. Raise the
injured leg and rest it against the wall next to the
door frame. Your other leg should extend through the
doorway. You should feel a stretch in the back of your
thigh. Hold this position for 15 to 30 seconds. Repeat
3 times.
- Side-lying leg lift (cross over): Lie on your injured
side with your top leg bent and that foot placed in front
of the injured leg, which should be kept straight. Raise
your injured leg as far as you can comfortably and hold
it for 5 seconds. Keep your hips still while you are
lifting your leg. Hold this position for 5 seconds and
then slowly lower your leg. Do 3 sets of 10.
- Side-lying leg lift: Lying on your uninjured side, tighten
the front thigh muscles on your injured leg and lift that
leg 8 to 10 inches away from the other leg. Keep the leg
straight. Do 3 sets of 10.
When the side-lying leg lifts become easy, it is time to
start strengthening your thigh muscles and groin muscles
using the elastic tubing exercises.
Written by Tammy White, M.S., P.T., for McKesson Health Solutions LLC.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
Copyright © 2003 McKesson Health Solutions LLC. All rights reserved.