Groin Strain

A groin strain is where the adductor muscles of the inner thigh are stretched or torn. These muscles connect the inner thigh to the pelvic bone.

The muscle fibres experience microscopic damage or tearing, which disrupts the normal structure and function of the muscle tissue.

Your body responds with inflammation to initiate the healing process, which causes additional pain and limits the muscle’s ability to contract normally.

Your movements involving the inner thigh can become painful and restricted as a result.

If you play sports, competing is out of the picture until complete recovery, but you can speed things up and return to training with physiotherapy.

Groin Strain Symptoms

• Possible popping or snapping sensation at the time of injury
• Pain in the inner thigh or groin area
• Tenderness to touch in the region
• Swelling or bruising in the groin
• Difficulty moving the leg inward and outward
• Pain when bringing legs together
• Discomfort when lifting the knee
• Muscle spasms in the groin area
• Weakness in the affected leg
• Pain that worsens with activity, especially in the first few weeks

Causes of Groin Strains

Getting a groin strain means you’ve torn or overstretched your groin muscles – that’s the cause of your pain. But the activity that caused it could be obvious or not (some people have no idea how they got it).

Sports

Groin strains are one of the most common sports injuries because the groin muscles are heavily involved in many athletic movements.

Most groin strains we treat involve football, rugby, gymnastics, and martial arts.

The most frustrating thing is that you can’t always pinpoint what movement or activity in a sport caused the strain, but there are a few common ones:

• Inadequate warm-up
• Weak core muscles (leading to overcompensation by groin muscles)
• Previous groin injuries
• Sudden stops or starts in high-speed activities
• Overstretching during exercises or stretches
• Poor biomechanics or improper technique
• Age-related muscle degeneration and reduced elasticity
• Insufficient recovery time between intense workouts or competitions

Everyday Things That Can Strain the Groin

Groin strains aren’t just confined to sports. Activities like lifting heavy objects from the ground, climbing stairs, and even getting in and out of a car can give you a groin strain.

There are plenty more everyday things that can strain your groin:

• Slipping on a wet or icy surface
• Stretching or reaching too far
• Gardening work, particularly squatting or kneeling
• Moving furniture
• Chasing after children or pets
• Getting up quickly from a seated position
• Stepping off a curb unexpectedly
• Doing household chores like vacuuming or mopping
• Dancing, especially with quick or wide leg movements
• Yoga or Pilates, if stretching beyond your limits
• Sudden movements to catch yourself from falling

What to Do If You Think You Have a Groin Strain

You should take the load off your groin as soon as possible.

Stop your activity and sit down somewhere to relieve tension in your groin. Stay there for a few minutes and then stand up. If you feel pain or tightness in your groin at this stage, then you probably have a strain.

The following steps are crucial to controlling inflammation and moving around without significant discomfort within a few days. You should:

• Take over-the-counter pain relievers / anti-inflammatories (ibuprofen is best, if you are allowed to take this)
• Apply ice to the groin region for 15-20 minutes every 2-3 hours, (avoiding the genitalia region)
• Elevate your leg to maximise blood flow to the injury (when possible)

Avoid activities that worsen pain, and don’t return to sports until you have complete, pain-free movement.

If you work in a physical role, you should potentially take at least a few days off work and consider a doctor’s note if the pain persists for more than five days – you’ll likely need a week or two to recover fully.

When to Seek Expert Advice

You should speak to your GP or skip straight to a private physiotherapist if your groin strain doesn’t improve after four days of home treatment.

A physiotherapist is usually the first port of call when rest, ice, and taking it easy at work doesn’t significantly improve the condition.

It’s rare to need surgery for a groin strain, and at that stage, you’re more likely looking at a severe tear or rupture rather than a strain.

Physiotherapy for a Groin Strain

Your physiotherapy journey will be unique, but several commonalities exist between programs, irrespective of injury severity.

Initial assessment and diagnosis

Your physiotherapist will test your range of motion and ask about your pain levels during specific movements and stages.

Soft tissue massage

Massaging the groin and surrounding leg muscles helps reduce tension and enhance blood flow to promote healing.

Ultrasound stimulation

These high-frequency sound waves penetrate deep into the groin and increase blood flow, stimulating healing and improving tissue elasticity.

Manual therapy techniques

These mobilise the hip and pelvis joints while you are lying down, stretching the muscles to improve mobility without load.

Stretching exercises

The adductor and hip flexor muscles need stretching to reduce tightness and restore proper range of motion as soon as possible.

Progressive resistance training

Resistance bands form part of mid-stage physiotherapy to increase muscular strength and build resilience in the groin.

Groin Strain Grades

As with any muscle strain, groin strains are classified into three grades, reflecting the severity of the injury:

• Grade 1 represents the mildest form, with minimal tissue damage
• Grade 2 indicates a moderate strain involving partial tearing of muscle fibres
• Grade 3 is the most severe, characterised by a complete muscle tear or rupture

Recovery Timeline for a Groin Strain

Minor groin strains take a week or two to heal and don’t usually require professional physiotherapy unless the person is active and needs to enhance their recovery (for example, an athlete).

The recovery timeline for strains with partial tearing extends to three to four weeks, after which a 90% return to normal activities is typical.

With a good physiotherapy program, most groin strains are manageable within a few days and don’t significantly impact people’s lives.

Conclusion

Groin strains are among the most common sports injuries, and the good news is that most minor cases heal themselves within a week or so.

Physiotherapy for a groin strain ensures a diagnosis of the injury’s severity and location. It also helps to speed up recovery and strengthen the muscles to prevent re-injury.

If you think you have a groin strain and the injury impacts your mobility, our experts can help with a personalised physiotherapy program.

If you have any questions about groin strains, or require a physiotherapy consultation, please contact us.