A pulled groin muscle, also known as a groin strain, is an injury to the muscles that connect the thighbone to the pelvis. These muscles are responsible for stabilizing the hip and knee joints and for moving the legs away from the body.
Pulled groin muscles are common in athletes who participate in sports requiring sudden direction changes, such as soccer, football, and basketball. They can also occur in people who do not participate in sports but engage in activities that strain the groin muscles, such as lifting heavy objects or squatting.
Causes of a pulled groin muscle
Here are some of the most common causes of a pulled groin muscle:
- Overuse: Overusing the groin muscles, such as by playing sports or exercising too much, can lead to a pulled groin muscle.
- Sudden changes in direction: Activities that require sudden changes in direction, such as sprinting, jumping, and cutting, can put a lot of stress on the groin muscles and increase the risk of a pulled groin muscle.
- Weak groin muscles: Weak groin muscles are more likely to be injured.
- Tightness in the groin muscles: Tight groin muscles can also be more susceptible to injury.
- Poor flexibility: Poor flexibility can also increase the risk of a pulled groin muscle.
- Trauma: A direct blow to the groin area can also cause a pulled groin muscle.
Symptoms of a pulled groin muscle
The symptoms of a pulled groin muscle can vary depending on the severity of the injury. Mild strains may cause only mild pain and discomfort, while more severe strains can cause severe pain, swelling, and bruising. Other symptoms of a pulled groin muscle may include:
- Difficulty walking or running
- Weakness in the groin
- A popping or snapping sensation in the groin
- Pain when bringing the legs together or apart.
Pain Relief & Proper Pulled Groin Treatment
A groin strain is a common injury from sports. It occurs in the area where the muscle meets your pelvic bone. This painful muscle strain can happen to anyone, not just athletes.
The treatment for a pulled groin will focus on healing the muscles and tendons. Continue scrolling to find out the best treatments for your groin injury and your options when you seek professional help.
Groin Strain Treatments
If you are experiencing a groin strain, it's good to know that traditional measures can be the most effective way to manage it.
These techniques can help alleviate pain and facilitate the healing process, allowing you to resume your favorite activities with greater ease. So, it's recommended to consider these methods for treatment.
Relaxing the Groin Muscles
When you feel a sharp pain in your groin, the first thing to do is to stop. It would be best to stop doing any activities or movements that cause pain. Groin strain occurs when there is too much strain or stress on the groin muscles. Rest allows the muscles and tendons to heal naturally without further injury. You can gradually resume activity once the pain has subsided.
Cold therapy packs can be used to reduce groin swelling and pain. The blood vessels are tightened, and cold treatment restricts blood flow to the affected area. It reduces swelling, which can help to relieve groin pain caused by a strain. For 20 minutes, apply an ice pack to your injury.
Bracing & Compression
To support your groin after an injury, use a Groin Brace. Once fully recovered, the brace will provide compression to aid your recovery. It will support the hip flexor as well as the groin muscles.
It would be best to look for a groin brace with adjustable compression to adjust the amount of compression. It is also easy to put on and take down.
Lifting the Injured Leg
An easy way to reduce pain and swelling is to elevate an injury. Gravity will work to increase blood flow and allow fluids to return to your heart by raising the inside of your thigh. You can elevate your injured leg by resting on the couch or the bed. The elevation is an excellent excuse for resting and allowing your muscle injury to heal quickly.
Groin Stretches & Exercises
Once the initial injury phase is over and your groin pain has subsided, you can start stretching and exercising your legs. Stretching will help you regain your range and prevent muscle tightness. Strengthening exercises can help you recover any strength loss you may have experienced in your recovery process and prevent you from reinjuring yourself.
Over-the-Counter Pain Medication
Over-the-counter medications such as ibuprofen can be taken orally. They reduce swelling and pain. Nonsteroidal anti-inflammatory drugs (NSAIDs) are a good option for groin strains. They are easy to find in any pharmacy, and they are cheap. Talk to your doctor or pharmacist if you have not taken an NSAID before to avoid unintended side effects.
Massage can increase blood flow, reduce muscle tightness, and give you a sense of relaxation. Massage can be used to speed up recovery from a pulled groin muscle. Talk to your physical therapist or massage therapist for specific massage techniques you can use in your treatment.
Physical Therapy for Pulled Groin
A physical therapist can treat injuries such as a pulled groin. They will assess Your injury and develop a customized treatment plan. You will likely be given a series of exercises and stretches to speed up your recovery. You'll receive instructions on continuing your treatment at home even after you leave the physical therapy office.
How long does it take for a groin injury to heal?
The severity of an injury will determine the length of time it takes for a groin strain to heal. Muscle tears can significantly shorten the recovery time for some injuries.
Most injuries will take between four and six weeks to heal. To support your injury, you should rest, ice, and compress during the initial stages of recovery. Once the pain is gone, you can start incorporating stretching and exercise into your recovery.
preventing a pulled groin muscle
Here are some tips to prevent a pulled groin muscle:
- Warm up before exercising. A good warm-up helps to prepare your groin muscles for activity and reduces the risk of injury.
- Stretch regularly. Stretching helps to keep your groin muscles flexible and strong, which can help to prevent injuries.
- Please don't overdo it. When starting a new exercise program, it's important to start slowly and gradually increasing your workouts' intensity and duration. This will help to give your groin muscles time to adapt and reduce the risk of injury.
- Wear proper footwear. Wearing proper footwear can help to protect your feet and ankles from injury. Make sure your shoes fit well and provide good support.
- Listen to your body and rest when you need to. If you feel pain, stop the activity and rest. Pushing yourself too hard can increase your risk of injury.
Here are some exercises and stretches that can help to prevent a pulled groin muscle:
- Groin stretch: Assume a seated position on the floor with your right leg extended in front of you. Bend your left leg and place your foot flat on the floor. Lean forward from your hips until you feel a stretch in the groin area of your right leg. Maintain this position for 30 seconds and repeat on the opposite side.
- Quadriceps stretch: Sit on the floor with your right leg extended in front of you. Bend your left leg and place your foot flat on the floor. Lean forward from your hips until you feel a stretch in the front of your right thigh. Hold for 30 seconds and repeat on the other side.
- Hamstring stretch: Sit on the floor with your legs straight out in front of you. Reach for your toes, keeping your back straight. Hold for 30 seconds.
- Hip flexor stretch: Kneel on one knee with your other leg extended in front of you. Lean forward from your hips until you feel a stretch in the front of your hip. Hold for 30 seconds and repeat on the other side.
By following these tips, you can help to prevent a pulled groin muscle and stay active and healthy.
Make the right treatment choice.
Groin strains are a common injury that can result in bruising and pain and make it difficult to do physical activities. After you have received your injury diagnosis, rest your leg and use a brace.
Once the pain is gone, you can move around to loosen tight muscles and regain strength. To ensure the best possible outcome, consult your doctor or physical therapist before you start treatment.