@@damoncampos3944 unfortunately it took 3 months for it to heal with physio appointments. On a positive note, I am back to running and logging 50 mile weeks.
Have had a groin strain for almost a year. Doctors did not help at all. PTs recommended MRIs. After doing the first exercise and hip strengthening I already feel so much better. 😭
Sorry to hear you have had bad experiences with those healthcare providers. Strengthening exercises have the best evidence for healing a groin strain, so these should help after a few weeks.
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.
so i’m a basketball player and i reinjured my groin about 2 weeks ago while doing sprints with my team. Right now I can pretty much do everything besides sprinting because I agitate my groin if i try to sprint. So like walking, jogging, lateral movements, etc are stuff i can do, but i have a wrap around my groin to keep it tight. What i’m not sure about is if it’s safe to do some leg workouts that aren’t too stressful on my groin. Like doing some isometrics, squats, split squats, and other exercises like that.
Yes, I would say it’s safe to try those exercises as they are ones we would typically prescribe in rehab based on your current symptoms and functional abilities.
I aggravated my groin trying out a new machine at my remodeled gym. What helped me are hot Epsom salt baths and also using a band doing various exercises …
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!
@@iamhusain_1512 I'm like 95% recovered. I've used exercises #1 and 3 from this video throughout my rehab (along with a couple other moves I picked up from other videos), plus gradually returned to weight training. I read that typical recovery time is 8-12 weeks so I'm about on track with that.
@@my_shinobi absolutely. Getting increased bloodflow into an injured area is key in helping recovery. That's how most physical therapy works. You want to exercise the injured area, but starting light and careful initially, and gradually increasing effort as your capacity improves as you heal.
So I strained the groin actually doing side lying single leg ABduction exercises to strengthen the groin. Is it ok to do these exercises even if there is pain? The pain is not debilitating but just aggravating since I notice it walking unless I keep my stride shorter than normal.
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.
I would recommend continuing to strengthen your adductor muscles as strengthening exercises have the best research evidence in terms of protecting these muscles. Here is another video that might help you. ruclips.net/video/lfwFB-35DEY/видео.htmlsi=riUP1kvsItnT5V8v
Hey Tom, I appreciate your work! I am one month into recovering from a groin strain. Would I be able to do these exercises every day or is there a specific frequency that works best?
Yes, I would start working on these. Every day is fine as long as your baseline symptoms don’t increase over time. If that happens, then I would just put a day of rest in between training days.
@@JamaunWindham I warmed up on the ground laying on my side and doing adduction from with my hip in neutral, flexion and then extension. Then would use cables to do resisted groin adduction and hip flexion. Keep the load light and work for more reps (3x15) before you increase the weight. The key is to load it daily but don’t over do it. You shouldn’t be more sore the next day. Good luck.
Hi doctor, I played football 4 weeks ago and feel I pulled groin/ hip flexor strain, I am able to walk now, how would I know if I’m ready to play football again?
Your videos are great, I've rehabbed multiple injuries with them. For these groin exercises.....I have significant pain even with the first exercise you showed. I'm a hockey goalie and have constant pain in the left adductor area all the way up into my abdomen. I've been playing through the pain, but I think I may need total rest for a solid month to get this to resolve. Any advice?
Glad to hear my videos have helped you! If the initial exercises in this video are causing significant pain, I would definitely say you need to let the area calm down a bit. Continuing to play through the pain is likely preventing the region from healing completely and may put you at risk of a more serious tendon or muscle tear in the future. If you need a more comprehensive groin strain program with easier exercises to start with, the groin strain program in my book guides you through three phases of rehab. Here is an Amazon link, if you want to learn more about my book. amzn.to/4a3JGVP
I have an injury while playing football not exactly in between,little bit infront of my joint and I feel pain when I move my knee in upward direction,so should I do it?
Im a ballet dancer and injured this muscle 7 years ago. I stopped stretching it altogether out of the tension, but recently I got back into ballet, popped some scar tissue and worked through the muscle and almost got my splits again, but a couple days ago I did something and now I’m back at square one. My question is: when can I start stretching this muscle again after injury? I am still incorporating it into my stretching routine, but I feel myself reach this wall of pain, and each time I stretch, I find myself having less and less mobility
We have quite a bit of research showing that improving muscle strength through a full range of motion is the most important element to consider when looking to prevent future muscle strains. It's hard to say exactly when you will be able to go back to more intense stretching, but usually people are able to gradually resume stretching after 3-4 months of consistent and focused muscle strengthening. The exercises in this video will help improve the strength of your groin (hip adductor) muscles and, when performed 3-4 times per week, will help reduce the chances that you suffer another strain in the future. My book has a more comprehensive adductor strain program in the hip chapter, if you are interested. Here is a link for my book. a.co/d/4mvhHL4
So i'm a cricket player and i got injured during my fast bowling session about 2 months ago and now i don't feel any pain while walking or running but felt pain in changing direction and while doing some bowling session pls help
Hey so I had a groin injury like about 5 months ago in September while playing soccer. Happened when I was gonna kick, I felt like my groin pulled alway down to my inner thigh. After a month played again and the same thing happen. Haven’t done anything to recover for it to this day and I still feel sensitivity in my groin and my inner thigh. Would this be good to use for that? How long do you think the process could take?
Hi Tom, I have been running for best part of 8 years now and I have a stabbing pain in the groin area which runs from the inside of my buttock into the upper part of my groin. Will these exercises help to reduce sensitivity? It's really hit and miss, some week I feel almost no pain or even none at all where other weeks I have to stop running as it's too painful. Does this make sense at all. I am looking for exercises to find more stability in this so my running isn't impacted.
hey question! when i do the first exercise it hurt my hip where im laying down once i lift my leg.. idk if its because im laying on the floor ? maybe it’s better on a bed to do it ?
I played football and i have a pulled groin for a week now it doesnt hurt me but if i put the fist between my knees i feel presure so how do i know when to start again?
I have a question. I injured my groin 2 months ago while playing soccer (football). It hasnt healed fully yet and i still cant run. I barely feel any pain but it dosent feel like it has healed 100% yet. I have been biking alot since i havent been able to run for 2 months. Has that hindered my rehab process or is it ok to bike when you have groin pain? Viuld that be the cause of it not being fully healed?
Same here. Injured my groin when i made sudden movement in futsal and after 3 months not healed. I can still run but not too much before it hurts. Doctor's couldnt find anything on scans and telling me everything seems normal while it's not even healed..
I’m the kicker for my high school football team and I would kick the entire 2 hour practice everyday bc I would get bored watching them practice and my hip and groin especially started to feel like I pulled them. I didn’t kick for a while but every time I try to kick an again even a little the tightness and pain comes back. Football season ended in October btw and I still have this problem. Is that a pulled groin or something else?
It could be related to a pulled muscle, but muscle strains usually heal fairly quickly. If the pain is close to your groin, it’s probably related to the groin muscle (adductor) tendons or the deeper abdominal muscles. One particular condition that is common in kicking athletes is athletic pubalgia, which includes an irritation of the deep, abdominal muscles and the adductor muscles. Here is a video I created that explains more about this condition. ruclips.net/video/xI0HCNk-fD8/видео.htmlsi=WTWoRU5rCbXDotsa
I recently pulled a muscle near my right groin area and I felt a burning and stinging sensation and luckily my doctor said it was just a muscle strain but how can I recover from this? It’s been over a month and I went back to the gym to do deadlifts and I still feel it. I pulled it from doing sumo deadlifts btw much love ! ❤
Muscle strains heal with time and the gradual implementation of resistance exercises that target the strained tissue. If you implement exercises like shown in this video and give yourself more healing time (3-4 months), you should be able to return to all previous activities without symptoms. If you need a more comprehensive groins training program, the one in my book guides you through three phases of rehab. Here is an Amazon link for my book, if you want to check it out. Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/09oAgtPd
Hi Tom, I pulled my groin around 8 months ago and it’s been reoccurring to the point of I can leave it for a week or two before playing football and the pain in my groin will subside from pain whilst walking to eventually nothing, then after about 30 or so mins of activity it will come back. I have not played now for 3 weeks, im going to begin strengthening exercises now how long would you recommend before playing football again?
Hello .. i have groin injury 4 months ago and almost 2 months i can't able to only with crutches. After 3 months rest i start little very slowly not even brisk walking after 30 min. I sit on a bench and acl and my thigh of same the injury one start burning sensation. And i start getting swelling on my tigh and acl part. Then i went to doctor they diagnosed bursitis. And 2nd day my both leg a tendons tight i couldn't walk and feels like both comeout from my bones then i went to orthopaedic they done found any kind of bone demage and they send me neurology after visit they send me back to sports orthopaedic. They ask for Mri. But in between i made oil massage on my both thigh and my swelling gradually decreased and now i am walking better with very tendediniots and pain. But i have in both groin area little sometime and my lower back as well but i can walk ..... doctor i have swelling in my effected led in lower abdomen on the left side .. it is decrease but do this ever go ?
Not a silly question at all. I would recommend performing them on the other side as strengthening the uninjured side can help the injured side gain strength faster.
How quickly should one try these exercises after the initial injury? I'm 24hrs out from pulling my groin yesterday in hockey and I've just been stating off of it and icing it today.
Would a strained groin contribute to having inner thigh cramps? They are extremely painful and can last up to 2 minutes! It really in paralyzing. You can’t walk it off like a calf cramp.
Am a football player and my groin started after our match on the weekend but I am able to run but it hurts when am walking... What do you think is the problem?
referring to the first exercise shown, side lying hip adduction, I heard/read that this exercise is bad for a pulled/strain groin because it's undergoing compression. That compression isn't good for the groin for recovery. can i ask for your take on this? thanks
I have found this exercise to be helpful with patients who are in the early stages of a groin strain. I haven’t seen any evidence that this exercise compresses the groin muscles or their tendons or is detrimental to the rehabilitation process.
Should I be doing these exercises while I feel pain? Or should I be waiting for after a week or two of rest to start? Just not sure if the stress of these movements is worsening my condition and lengthening my recovery time.
Hip fractures and hip joint problems often cause groin pain. in that case, you would mostly need to give the bone time to heal. The groin pain should resolve once the bone heals.
I have groin pains all over my waist and my lower ab muscles It does not allow me to run on the pitch or even to use the ball for more than 8 months now sir please help me
I have no idea if i have a pulled groin but ill try these. I dont remember feeling any pain when working out but now its been hurting everytime i lift my leg for 3 days
I don't have a video on this at the moment, but will try to do one soon. Exercises that often give relief from this issue include: Wide leg bridges Standing backward (hip extension) leg lifts. Sidelying hip abduction. Hip extension in the quadruped position. Cobra pose Standing back extension Many of these exercises are shown in my other videos, but they would be a bit difficult to find one by one.
So I play soccer and I injured my groin about 6 months ago but it came back, it also hurts really bad when I squeeze my legs together, yesterday I was helping my team train by crossing balls but it started hurting again, do you think I have to rest for weeks or just a few days to start these exercises
You probably just need to rest for a few days before beginning these exercises. I would perform any of the exercises that you can do with no more than mild pain. I would plan to try and strengthen for 4 to 6 weeks before returning to your sport.
Im am a soccer player who has been struggling with injury and playing worse while my teamates get better. Pls read all this. For my groin strain( which is closer to my abs than the inner thigh and it's not a hernia got an ultra sound) My physical therapist recommended dorseflexion exercises ankle over knees, calf stretching, side leg raise, box cars and 90 90 stretches and rotations twice a day. But I've have been playing soccer matches while some what consistently doing these exercises and i feel the pain in that area when I push the opposite knee up,when lean back and when I lift that leg sideways Making the abductors work. The pain goes away when I rest a few days but I know if I run it will come back. This has been going on for months. I have a 18 day period with no matches no practices nothing. If i do some of the physical therapy exercises and then add the Copenhagens and maybe remove the side leg raise (Don't have the slider btw) would the groin strengthen and the injury disappear and not get worsened? And do I have to do the physical therapy exercises 2 times a day? Btw I can't see my physical therapist as of rn because of insurance problems
Yes, these exercises help the entire adductor region including where they attach on the pelvic bone in the groin. You can definitely heal 100%, but you have to be careful not to return to full speed running and other sport related tasks as they could re-injure the muscle.
Good day, I tried a tackle in soccer practice and I swear I heard a pop sound that was accompanied by pain in my groin region. It’s been almost two months and I feel unease and pain if I attempt hard kicks. Is this bad?
More severe injuries of the groin muscles and tendons can take up to 6 to 12 months to fully heal, so having some pain and unease after two months isn’t abnormal. However, if things aren’t improving at all, I would recommend seeing your doctor.
@@emmanueln6390hey man how’s your groin now. I heard a pop in my groin last week and in pain as well. Just wondering if ur back to soccer or you got an mri to see what’s going on.
Thanks for this video. Sorry for the long post, but hoping the extra detail is helpful. I’m an old guy (56 and also a physiatrist who does not take his own advice….doctors are terrible patients) and when I was in sports in high school and college, had intermittent groin issues but nothing that limited me for more than a week or 2. Fast forward to now and I have been powerlifting (deadlift 600+ squat 550+ so pretty heavy, I guess) for 7 or 8 years and had a groin strain about 5 years ago. It healed really more accidentally than anything else. I was fine until a year ago when I started throwing shot put, discus, hammer and weight again and since then I have had persistent left more then right recurrent groin strains (never more than Grade 1). These have definitely affected my throwing training aggressiveness and, to a lesser degree, powerlifting and I wonder if I’ll ever be pain free and able to train hard again. I am sure that the best thing to do is to stop all training and work on rehab but that isn’t going to happen. I wonder if you have seen successful return to “normal” with occasional flares for people who are particularly in tune with their bodies in trying to rehab this situation (I am not unique in wanting to do it this way) on the runs, so to speak? Doing the exercises and increasing training intensity as allowed by pain and function? If a person starts with the lying adductor raise, once that’s done pain free and the person progresses to the leg sliders, do you stop the adductor raises or do them and the sliders? Same idea for once a person progresses to the Copenhagen exercises? All three exercises or once you progress from one exercise to the next level do you then stop doing the less intense one? Thanks for any advice.
In general, we try not to have people completely stop doing the activities that trigger their symptoms. Rather, we try to dial the volume back a bit so that the issue stops flaring up and then add the rehab exercises. In terms of the exercises in this video, when you can do one exercise with no problems, then I would recommend moving onto the next one and eliminating the previous one. The Copenhagen is definitely one of the best adductor exercises in terms of reducing the likelihood of suffering future groin strains. So, I would definitely try to work towards being able to do sets of Copenhagens with mild to no pain.
@@RehabScience Thank you! Good to hear that complete cessation of activity is not a goal. I started with the side lying raise and after a couple days had no pain so moved onto the sliders. I also rigged up a little pulley system so I can do long sitting controlled hip abduction while eccentrically contracting the adductors, kind of like the eccentric gastroc-soleus exercises that have been so effective at treating my chronic Achilles tendonitis that flares from time to time. They seem to be helping and I suspect I'll get to the Copenhagens within 4 or 5 more days. Thanks again for your video and input.
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.
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 🙏
i got the same problem as you but that was when i was training for a split, my groin always hurt so bad like even running made it spike. this video has helped me on my 6th week of recovery.
If the exercise can be done with mild or less pain, then it is usually OK to do. If you have more than mild pain, then you need to wait a few more days before beginning these.
I’m a football player and I had a groin injury It’s over 5 months now and it hurts very bad I’ve tried several exercises but no changes yet what can I do please
I’m going on 4 weeks post groin strain. First week I could barely lift my leg out of bed. Now I’m back to rolling in the gym but very sore. I’ve read 4-8 weeks is normal. Is that true?
It depends on the grade of the strain (1-3), but 6-8 weeks is a realistic time frame. Make sure to add strengthening exercises like the ones in this video when you can do them with no more than mild pain. Strengthening exercises are really important for rebuilding the integrity of the tissue and reducing the likelihood of having another strain in the future.
@@RehabScience thank you for the reply and advice. I will continue to do these exercises. One thing I’ve noticed lately is pain in the lower abdomen when coughing. Almost wonder if I’ve also got a hernia. That or an abdominal strain In conjunction with the groin.
@@clintmccabe6904 A hernia or abdominal strain are both definitely possibilities. If things don't improve fully, then I would consider seeing your doctor to rule out the hernia.
@@bachito9436 Yes, i'm OK now. It took almost a year to heal up fully. I went to the doc and almost had a surgery to repair it, but opted out. Doc diagnosed it as a sports hernia, which is basically a severe groin sprain/tear in the abductor tendon. I'm fine now and back to full activity (weights and BJJ), but this was by far the most painful and long lasting injury i've ever had. Every now and again i'll feel some tightness in the groin during my grappling practice, and i'll usually just take a break and stretch. Crazy stuff.
It depends on the grade of the tear and how much pain is produced with these movements. I would probably lean towards only doing the first exercise especially if your injury is relatively new.
It’s definitely a challenging one and an exercise variation that you have to progress gradually with. A modified Copenhagen where the knee is bent is a good starting option.
I am a footballer,during a run I felt a stretch and sudden pain in the inside pasrt of my left thigh.Its good when I am normally doing anything but starts to hurt as soon as I run or play what shoukd I do its been a week help
I would implement any of the exercises in this video that you can do with mild or less pain. It's very important to strengthen the groin muscles to reduce the chances of having another strain.
In that case, I would give your body a bit more time to heal and then retest the first exercise in this video. Also, my book has a much more comprehensive groin strain program that has easier exercises in the first phase of rehab. Here is an Amazon link for my book, if you want to check it out. Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/iIR875L
It is possible that you have a tear, but it may also be that you have an acute tendinopathy where the tendon is extremely irritated. Did you suffer a traumatic injury or feel a pop in the region? If not, then you probably don’t have a tear.
@@RehabScience nothing popped, i had the same injury during a college soccer match, it was 4 years ago. Didn't play much soccer after that. I started again recently, is it possible that this is related to the previous injury going untreated?
@@vaibhavsaini8095 Yes, it is very much possible that you had a muscle strain years ago and have re-injured the same area. It is much easier for a muscle strain to occur again if the area is not strengthened after the injury.
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)!!
The first exercise is OK to incorporate as long as it can be done with mild or less pain. If you experience more pain than this, then the tissue will need more time to heal.
Hello dr I had a groin pull as I was playing football I was sprinting towards the goal it has been 3 weeks since the injury and the only pain is when I sprint I played again after 2 weeks but now I reserving myself for Sunday so I don’t injure myself and not feel a lot of pain
@@RehabScience Thanks that’s exactly what I did and I will continue. I can jug no problem but can’t do side shuffles or explosive movements. Big improvements form two weeks ago.
I did pull a muscle years and years ago when I used to do ballet (and the show had to go on). I've done these type of exercises, with varying relief. In my case it is the right side that was and has become troublesome again. Lately I've noticed (or developed) a numbness at the outer front right leg. This puzzles me. Do you have any suggestions about what might be weak or over tense? And what type of exercise might alleviate that?
You may be experiencing meralgia paresthetica, which involves irritation of the lateral femoral cutaneous nerve in the outer thigh region. In these cases, we work on mobilizing the femoral nerve and releasing the quads via stretching and massage.
I am an avid old runner, softball and pickleball player. Thanks for the exercises and hopefully it will help with my groin strain.
No problem! Best wishes with your recovery!
How long did it take for you to heal , ive been resting for 2 weeks.. mild walking
@@damoncampos3944 unfortunately it took 3 months for it to heal with physio appointments. On a positive note, I am back to running and logging 50 mile weeks.
I’ll give these a go thank you. 🤞 as I seem to have a perpetual groin strain these days!
I hope they help you! We have research showing that groin muscle strengthening can help reduce the chances of suffering future groin strains.
Have had a groin strain for almost a year. Doctors did not help at all. PTs recommended MRIs. After doing the first exercise and hip strengthening I already feel so much better. 😭
Sorry to hear you have had bad experiences with those healthcare providers. Strengthening exercises have the best evidence for healing a groin strain, so these should help after a few weeks.
@@RehabScience They definitely are healing so well. Thank you 🙌🏼
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.
so i’m a basketball player and i reinjured my groin about 2 weeks ago while doing sprints with my team. Right now I can pretty much do everything besides sprinting because I agitate my groin if i try to sprint. So like walking, jogging, lateral movements, etc are stuff i can do, but i have a wrap around my groin to keep it tight. What i’m not sure about is if it’s safe to do some leg workouts that aren’t too stressful on my groin. Like doing some isometrics, squats, split squats, and other exercises like that.
Yes, I would say it’s safe to try those exercises as they are ones we would typically prescribe in rehab based on your current symptoms and functional abilities.
@@RehabScience thanks for the reply i appreciate it!!
I aggravated my groin trying out a new machine at my remodeled gym. What helped me are hot Epsom salt baths and also using a band doing various exercises …
I just strained my groin playing basketball and I feel like crying
Thanks! Great training.
You're welcome!
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!
So glad to hear the exercises are helping!
How are you now?
So i can do it while im recovering?
Hell yeah thanks
@@iamhusain_1512 I'm like 95% recovered. I've used exercises #1 and 3 from this video throughout my rehab (along with a couple other moves I picked up from other videos), plus gradually returned to weight training.
I read that typical recovery time is 8-12 weeks so I'm about on track with that.
@@my_shinobi absolutely. Getting increased bloodflow into an injured area is key in helping recovery. That's how most physical therapy works. You want to exercise the injured area, but starting light and careful initially, and gradually increasing effort as your capacity improves as you heal.
So I strained the groin actually doing side lying single leg ABduction exercises to strengthen the groin. Is it ok to do these exercises even if there is pain? The pain is not debilitating but just aggravating since I notice it walking unless I keep my stride shorter than normal.
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.
I hope you find the exercises to be helpful!
This problem has been an ongoing situation especially after I play court sports or use super light. Kettlebells etc
I would recommend continuing to strengthen your adductor muscles as strengthening exercises have the best research evidence in terms of protecting these muscles. Here is another video that might help you.
ruclips.net/video/lfwFB-35DEY/видео.htmlsi=riUP1kvsItnT5V8v
Hey Tom, I appreciate your work! I am one month into recovering from a groin strain. Would I be able to do these exercises every day or is there a specific frequency that works best?
Yes, I would start working on these. Every day is fine as long as your baseline symptoms don’t increase over time. If that happens, then I would just put a day of rest in between training days.
Did u heal from these exercises yet?
@@JamaunWindham I warmed up on the ground laying on my side and doing adduction from with my hip in neutral, flexion and then extension. Then would use cables to do resisted groin adduction and hip flexion. Keep the load light and work for more reps (3x15) before you increase the weight. The key is to load it daily but don’t over do it. You shouldn’t be more sore the next day. Good luck.
Exactly the exercises I was looking for, thanks.👍
Glad the video was helpful!
Hi doctor, I played football 4 weeks ago and feel I pulled groin/ hip flexor strain, I am able to walk now, how would I know if I’m ready to play football again?
Your videos are great, I've rehabbed multiple injuries with them. For these groin exercises.....I have significant pain even with the first exercise you showed. I'm a hockey goalie and have constant pain in the left adductor area all the way up into my abdomen. I've been playing through the pain, but I think I may need total rest for a solid month to get this to resolve. Any advice?
Glad to hear my videos have helped you! If the initial exercises in this video are causing significant pain, I would definitely say you need to let the area calm down a bit. Continuing to play through the pain is likely preventing the region from healing completely and may put you at risk of a more serious tendon or muscle tear in the future. If you need a more comprehensive groin strain program with easier exercises to start with, the groin strain program in my book guides you through three phases of rehab. Here is an Amazon link, if you want to learn more about my book. amzn.to/4a3JGVP
I have an injury while playing football not exactly in between,little bit infront of my joint and I feel pain when I move my knee in upward direction,so should I do it?
Pulled my goring doing a splits save in a drill. Felt the soreness about an hour ago. Was on ice 10 hours ago
Wow! Great exercises. I've always had issues with my groin, so these are very helpful. Thank you.
You’re welcome! I’m glad the video was helpful.
Excellent video and hopefully it will assist my current groin strain.
I hope so!
Thanks allot
You're welcome!
Played rugby for the all blacks and got this pain and you fixed it thankjs
So glad the exercises helped you!
Im a ballet dancer and injured this muscle 7 years ago. I stopped stretching it altogether out of the tension, but recently I got back into ballet, popped some scar tissue and worked through the muscle and almost got my splits again, but a couple days ago I did something and now I’m back at square one. My question is: when can I start stretching this muscle again after injury? I am still incorporating it into my stretching routine, but I feel myself reach this wall of pain, and each time I stretch, I find myself having less and less mobility
We have quite a bit of research showing that improving muscle strength through a full range of motion is the most important element to consider when looking to prevent future muscle strains. It's hard to say exactly when you will be able to go back to more intense stretching, but usually people are able to gradually resume stretching after 3-4 months of consistent and focused muscle strengthening. The exercises in this video will help improve the strength of your groin (hip adductor) muscles and, when performed 3-4 times per week, will help reduce the chances that you suffer another strain in the future.
My book has a more comprehensive adductor strain program in the hip chapter, if you are interested. Here is a link for my book. a.co/d/4mvhHL4
@@RehabScience Thank you for the help!
Excellent video, thank you! Simple excercises and very thorough explanations of how and why- really appreciate!
So i'm a cricket player and i got injured during my fast bowling session about 2 months ago and now i don't feel any pain while walking or running but felt pain in changing direction and while doing some bowling session pls help
Thanks allot
Hey so I had a groin injury like about 5 months ago in September while playing soccer. Happened when I was gonna kick, I felt like my groin pulled alway down to my inner thigh. After a month played again and the same thing happen. Haven’t done anything to recover for it to this day and I still feel sensitivity in my groin and my inner thigh. Would this be good to use for that? How long do you think the process could take?
Pulled my groin today and can’t even lift that side at all. Just laying down alone already hurts, I guess it’s too soon to try anything
Yes, it’s best to start these after the pain has calmed down a bit. Don’t start these exercises until they can be done with mild or less discomfort.
Started playing footy after long break and everytime play have groin strain these exersizes help thanks
Hi Tom, I have been running for best part of 8 years now and I have a stabbing pain in the groin area which runs from the inside of my buttock into the upper part of my groin. Will these exercises help to reduce sensitivity? It's really hit and miss, some week I feel almost no pain or even none at all where other weeks I have to stop running as it's too painful. Does this make sense at all. I am looking for exercises to find more stability in this so my running isn't impacted.
Hey man, I would recommend bicycling instead of running as your groin is still recovering, running when you have pain may take longer to recover
Great video. The Copenhagen adductor is such a gift. Thank you.
Glad the video was helpful!
Can this cause swelling?
Thanks for the tips. Explained perfectly!
No problem!
I went to take a shot in soccer and something popped in my groin area and it’s been really painful and I don’t know if it was a pull or something bad
hey question! when i do the first exercise it hurt my hip where im laying down once i lift my leg.. idk if its because im laying on the floor ? maybe it’s better on a bed to do it ?
The pressure from the floor can create pain on the bottom hip in some cases. I would try performing that exercise on a bed instead.
I played football and i have a pulled groin for a week now it doesnt hurt me but if i put the fist between my knees i feel presure so how do i know when to start again?
Holy shit, I’m only able to do the first one. The pain was instant. Wow
I have a question. I injured my groin 2 months ago while playing soccer (football). It hasnt healed fully yet and i still cant run. I barely feel any pain but it dosent feel like it has healed 100% yet. I have been biking alot since i havent been able to run for 2 months. Has that hindered my rehab process or is it ok to bike when you have groin pain? Viuld that be the cause of it not being fully healed?
Same here. Injured my groin when i made sudden movement in futsal and after 3 months not healed. I can still run but not too much before it hurts. Doctor's couldnt find anything on scans and telling me everything seems normal while it's not even healed..
hi Tom, do these exercises work aswell for upper groin muscles witch are close to my hip?
Yes, they will help with the upper attachment as well.
I’m the kicker for my high school football team and I would kick the entire 2 hour practice everyday bc I would get bored watching them practice and my hip and groin especially started to feel like I pulled them. I didn’t kick for a while but every time I try to kick an again even a little the tightness and pain comes back. Football season ended in October btw and I still have this problem. Is that a pulled groin or something else?
It could be related to a pulled muscle, but muscle strains usually heal fairly quickly. If the pain is close to your groin, it’s probably related to the groin muscle (adductor) tendons or the deeper abdominal muscles. One particular condition that is common in kicking athletes is athletic pubalgia, which includes an irritation of the deep, abdominal muscles and the adductor muscles. Here is a video I created that explains more about this condition.
ruclips.net/video/xI0HCNk-fD8/видео.htmlsi=WTWoRU5rCbXDotsa
Thanx doing these today. I think I strained my groin 😩 so no heavy lifting
Sorry to hear about your injury. I hope these exercises help you!
Anyone can suggest can anyone do upper body workout while having groin pain
Thank you. I have a slight groin strain. These exercises are very helpful
I'm glad they were helpful!
I hvnt walked w out pain pain pain for a year! THANK YOU!!
You’re welcome! I’m so glad that the video was helpful!
New to your site, find you easy to work with. Will recommend you to friends when in need. Thanks 😊
Thank you!
I recently pulled a muscle near my right groin area and I felt a burning and stinging sensation and luckily my doctor said it was just a muscle strain but how can I recover from this? It’s been over a month and I went back to the gym to do deadlifts and I still feel it. I pulled it from doing sumo deadlifts btw much love ! ❤
Muscle strains heal with time and the gradual implementation of resistance exercises that target the strained tissue. If you implement exercises like shown in this video and give yourself more healing time (3-4 months), you should be able to return to all previous activities without symptoms. If you need a more comprehensive groins training program, the one in my book guides you through three phases of rehab. Here is an Amazon link for my book, if you want to check it out.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/09oAgtPd
@@RehabScienceYeah I just started these last night and in the morning and hopefully I’ll get better sooner. Thank you!
@@RehabSciencealso follow up question? When you go to brace for any deadlift you need to breathe in, Brace, tighten your core, engage lats right? ❤
Hi Tom, I pulled my groin around 8 months ago and it’s been reoccurring to the point of I can leave it for a week or two before playing football and the pain in my groin will subside from pain whilst walking to eventually nothing, then after about 30 or so mins of activity it will come back. I have not played now for 3 weeks, im going to begin strengthening exercises now how long would you recommend before playing football again?
Also any cardio exercises you’d recommend whilst recovering?
Hello .. i have groin injury 4 months ago and almost 2 months i can't able to only with crutches. After 3 months rest i start little very slowly not even brisk walking after 30 min. I sit on a bench and acl and my thigh of same the injury one start burning sensation. And i start getting swelling on my tigh and acl part. Then i went to doctor they diagnosed bursitis. And 2nd day my both leg a tendons tight i couldn't walk and feels like both comeout from my bones then i went to orthopaedic they done found any kind of bone demage and they send me neurology after visit they send me back to sports orthopaedic. They ask for Mri. But in between i made oil massage on my both thigh and my swelling gradually decreased and now i am walking better with very tendediniots and pain. But i have in both groin area little sometime and my lower back as well but i can walk ..... doctor i have swelling in my effected led in lower abdomen on the left side .. it is decrease but do this ever go ?
This may be a silly question, but do we do the exercises on both sides even if the strain is only on one side?
Not a silly question at all. I would recommend performing them on the other side as strengthening the uninjured side can help the injured side gain strength faster.
How quickly should one try these exercises after the initial injury? I'm 24hrs out from pulling my groin yesterday in hockey and I've just been stating off of it and icing it today.
Once you can walk with mild symptoms, then you could begin these exercises.
Would a strained groin contribute to having inner thigh cramps? They are extremely painful and can last up to 2 minutes! It really in paralyzing. You can’t walk it off like a calf cramp.
Am a football player and my groin started after our match on the weekend but I am able to run but it hurts when am walking... What do you think is the problem?
referring to the first exercise shown, side lying hip adduction, I heard/read that this exercise is bad for a pulled/strain groin because it's undergoing compression. That compression isn't good for the groin for recovery. can i ask for your take on this? thanks
I have found this exercise to be helpful with patients who are in the early stages of a groin strain. I haven’t seen any evidence that this exercise compresses the groin muscles or their tendons or is detrimental to the rehabilitation process.
@@RehabScience thank you
Any recommendations on how locked your knee should be during the slider movement?
Thanks for the video, it's been really useful in my recovery 🙌
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
Can’t even do the first exercise 😢
Also how long should I do these exercises for before returning to my sport
I would perform in for a minimum of 4 to 6 weeks.
Should I be doing these exercises while I feel pain? Or should I be waiting for after a week or two of rest to start? Just not sure if the stress of these movements is worsening my condition and lengthening my recovery time.
How did you make out? I've waited a week and went in too soon. It's flared back up.
Did yours resolve?
What if you have a hairline fracture in the hip my groin is killing me
Hip fractures and hip joint problems often cause groin pain. in that case, you would mostly need to give the bone time to heal. The groin pain should resolve once the bone heals.
I have groin pains all over my waist and my lower ab muscles It does not allow me to run on the pitch or even to use the ball for more than 8 months now sir please help me
I have no idea if i have a pulled groin but ill try these. I dont remember feeling any pain when working out but now its been hurting everytime i lift my leg for 3 days
Hey Dr. Tom do you have any exercise recommendations for pudendal neuralgia? sorry for the unrelated question
I don't have a video on this at the moment, but will try to do one soon. Exercises that often give relief from this issue include:
Wide leg bridges
Standing backward (hip extension) leg lifts.
Sidelying hip abduction.
Hip extension in the quadruped position.
Cobra pose
Standing back extension
Many of these exercises are shown in my other videos, but they would be a bit difficult to find one by one.
So I play soccer and I injured my groin about 6 months ago but it came back, it also hurts really bad when I squeeze my legs together, yesterday I was helping my team train by crossing balls but it started hurting again, do you think I have to rest for weeks or just a few days to start these exercises
You probably just need to rest for a few days before beginning these exercises. I would perform any of the exercises that you can do with no more than mild pain. I would plan to try and strengthen for 4 to 6 weeks before returning to your sport.
Hi ,laying on my side excercise pinches my hip should I work through pan
Reps and sets for the slider lateral lunge & Copenhagen adductor raise? also how long should one hold the leg in "plank position" ?
Im am a soccer player who has been struggling with injury and playing worse while my teamates get better. Pls read all this. For my groin strain( which is closer to my abs than the inner thigh and it's not a hernia got an ultra sound) My physical therapist recommended dorseflexion exercises ankle over knees, calf stretching, side leg raise, box cars and 90 90 stretches and rotations twice a day. But I've have been playing soccer matches while some what consistently doing these exercises and i feel the pain in that area when I push the opposite knee up,when lean back and when I lift that leg sideways Making the abductors work. The pain goes away when I rest a few days but I know if I run it will come back. This has been going on for months. I have a 18 day period with no matches no practices nothing. If i do some of the physical therapy exercises and then add the Copenhagens and maybe remove the side leg raise (Don't have the slider btw) would the groin strengthen and the injury disappear and not get worsened? And do I have to do the physical therapy exercises 2 times a day? Btw I can't see my physical therapist as of rn because of insurance problems
I did some searching the it seems my groin pain is inguinal these exercises still work right and what about the physical therapy ones?
Yes, these exercises help the entire adductor region including where they attach on the pelvic bone in the groin. You can definitely heal 100%, but you have to be careful not to return to full speed running and other sport related tasks as they could re-injure the muscle.
@@RehabScience so all those hip exercises listed by my physical therapist help inguinal groun pain?
@@RehabScience also how many reps and sets should I do these twice a day like my physical therapist says?
Good day, I tried a tackle in soccer practice and I swear I heard a pop sound that was accompanied by pain in my groin region. It’s been almost two months and I feel unease and pain if I attempt hard kicks. Is this bad?
More severe injuries of the groin muscles and tendons can take up to 6 to 12 months to fully heal, so having some pain and unease after two months isn’t abnormal. However, if things aren’t improving at all, I would recommend seeing your doctor.
@@RehabScience Thank you
@@emmanueln6390hey man how’s your groin now. I heard a pop in my groin last week and in pain as well. Just wondering if ur back to soccer or you got an mri to see what’s going on.
@@emmanueln6390 How are you now
Thanks for this video. Sorry for the long post, but hoping the extra detail is helpful. I’m an old guy (56 and also a physiatrist who does not take his own advice….doctors are terrible patients) and when I was in sports in high school and college, had intermittent groin issues but nothing that limited me for more than a week or 2. Fast forward to now and I have been powerlifting (deadlift 600+ squat 550+ so pretty heavy, I guess) for 7 or 8 years and had a groin strain about 5 years ago. It healed really more accidentally than anything else. I was fine until a year ago when I started throwing shot put, discus, hammer and weight again and since then I have had persistent left more then right recurrent groin strains (never more than Grade 1). These have definitely affected my throwing training aggressiveness and, to a lesser degree, powerlifting and I wonder if I’ll ever be pain free and able to train hard again. I am sure that the best thing to do is to stop all training and work on rehab but that isn’t going to happen. I wonder if you have seen successful return to “normal” with occasional flares for people who are particularly in tune with their bodies in trying to rehab this situation (I am not unique in wanting to do it this way) on the runs, so to speak? Doing the exercises and increasing training intensity as allowed by pain and function? If a person starts with the lying adductor raise, once that’s done pain free and the person progresses to the leg sliders, do you stop the adductor raises or do them and the sliders? Same idea for once a person progresses to the Copenhagen exercises? All three exercises or once you progress from one exercise to the next level do you then stop doing the less intense one? Thanks for any advice.
In general, we try not to have people completely stop doing the activities that trigger their symptoms. Rather, we try to dial the volume back a bit so that the issue stops flaring up and then add the rehab exercises. In terms of the exercises in this video, when you can do one exercise with no problems, then I would recommend moving onto the next one and eliminating the previous one. The Copenhagen is definitely one of the best adductor exercises in terms of reducing the likelihood of suffering future groin strains. So, I would definitely try to work towards being able to do sets of Copenhagens with mild to no pain.
@@RehabScience Thank you! Good to hear that complete cessation of activity is not a goal. I started with the side lying raise and after a couple days had no pain so moved onto the sliders. I also rigged up a little pulley system so I can do long sitting controlled hip abduction while eccentrically contracting the adductors, kind of like the eccentric gastroc-soleus exercises that have been so effective at treating my chronic Achilles tendonitis that flares from time to time. They seem to be helping and I suspect I'll get to the Copenhagens within 4 or 5 more days. Thanks again for your video and input.
@@shocdoc64 Happy to help. Best wishes with your recovery!
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.
Sorry to hear that. I hope these help you!
How is it going do u still have this injury?
Hey Tom, thanks for the video. i just came across this video my groin has been for 7 months now.
Glad you found my video! Strengthening the groin muscles is very important to get rid of this issue and reduce the chances that it happens again.
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 🙏
I’m glad the video was helpful!
i got the same problem as you but that was when i was training for a split, my groin always hurt so bad like even running made it spike. this video has helped me on my 6th week of recovery.
@@Sy-op3hq 🙏 speedy recovery. I have recovered. No more pain. But it’s very tight. I can’t do pancake like I used to. I may try scraping.
@@Sy-op3hq the pain was like a snap… I thought the groin muscle was torn apart… I could actually feel the snap. It was scary.
This is great.Easy to follow and understand.
Glad to hear that!
I feel pain during first one! 😢
If the exercise can be done with mild or less pain, then it is usually OK to do. If you have more than mild pain, then you need to wait a few more days before beginning these.
How often should I do these exercises? I’m at a level 1 groin pain. It’s been a few days since the injury. I’ve been using ice as well.
I would perform only those exercises that can be done with mild or less discomfort and aim to perform them every other day.
I don’t like this
When you say pain, do you mean any discomfort or proper pain?
Mild to moderate discomfort during the exercises is okay as long as the pain isn't severe.
@@RehabScience brilliant thanks
I’m a football player and I had a groin injury
It’s over 5 months now and it hurts very bad I’ve tried several exercises but no changes yet what can I do please
U still having pain, same thing happened to me I have not been 100% since August
I’m going on 4 weeks post groin strain. First week I could barely lift my leg out of bed. Now I’m back to rolling in the gym but very sore. I’ve read 4-8 weeks is normal. Is that true?
It depends on the grade of the strain (1-3), but 6-8 weeks is a realistic time frame. Make sure to add strengthening exercises like the ones in this video when you can do them with no more than mild pain. Strengthening exercises are really important for rebuilding the integrity of the tissue and reducing the likelihood of having another strain in the future.
@@RehabScience thank you for the reply and advice. I will continue to do these exercises. One thing I’ve noticed lately is pain in the lower abdomen when coughing. Almost wonder if I’ve also got a hernia. That or an abdominal strain In conjunction with the groin.
@@clintmccabe6904 A hernia or abdominal strain are both definitely possibilities. If things don't improve fully, then I would consider seeing your doctor to rule out the hernia.
@@clintmccabe6904sounds like you had osteitis pubis... is it better?
@@bachito9436 Yes, i'm OK now. It took almost a year to heal up fully. I went to the doc and almost had a surgery to repair it, but opted out. Doc diagnosed it as a sports hernia, which is basically a severe groin sprain/tear in the abductor tendon.
I'm fine now and back to full activity (weights and BJJ), but this was by far the most painful and long lasting injury i've ever had.
Every now and again i'll feel some tightness in the groin during my grappling practice, and i'll usually just take a break and stretch. Crazy stuff.
Can I do it 3 times (or more then 3 times) a day for one exercise, if I have time?
That last one is a game changer
A very important exercise for adductor health!
I’m a football player and I had a groin injury
It’s over 5 months now and it hurts very bad I’ve tried several exercises but no changes yet
Has it healed yet? I’m in a similar situation
Hi Tom, can this be done even if the groin is torn? Thanks!
It depends on the grade of the tear and how much pain is produced with these movements. I would probably lean towards only doing the first exercise especially if your injury is relatively new.
The Copenhagen plank is great! But it is actually the exercise that caused my groin strain lol.
It’s definitely a challenging one and an exercise variation that you have to progress gradually with. A modified Copenhagen where the knee is bent is a good starting option.
I am a footballer,during a run I felt a stretch and sudden pain in the inside pasrt of my left thigh.Its good when I am normally doing anything but starts to hurt as soon as I run or play what shoukd I do its been a week help
I would implement any of the exercises in this video that you can do with mild or less pain. It's very important to strengthen the groin muscles to reduce the chances of having another strain.
👍🏽🙏🏾🇯🇲
I just got a groin injury from soccer training. I will do them this evening.
Sorry to hear that. They should be helpful when recovering from that injury.
Thank you sir. I’ll give it a go.
I cannot even do the first one
In that case, I would give your body a bit more time to heal and then retest the first exercise in this video. Also, my book has a much more comprehensive groin strain program that has easier exercises in the first phase of rehab. Here is an Amazon link for my book, if you want to check it out.
Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/iIR875L
I can't even do 1st exercise.
I am unable to do even the first exercise, does this mean i have an adductor tear?
It is possible that you have a tear, but it may also be that you have an acute tendinopathy where the tendon is extremely irritated. Did you suffer a traumatic injury or feel a pop in the region? If not, then you probably don’t have a tear.
@@RehabScience nothing popped, i had the same injury during a college soccer match, it was 4 years ago. Didn't play much soccer after that. I started again recently, is it possible that this is related to the previous injury going untreated?
@@vaibhavsaini8095 Yes, it is very much possible that you had a muscle strain years ago and have re-injured the same area. It is much easier for a muscle strain to occur again if the area is not strengthened after the injury.
@@RehabScience thanks a lot, I'll make sure to completely heal the damage this time before entering the field again.
How long it takes to hill
It depends on the grade of the strain. Healing times can range from few weeks to several months.
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)!!
You’re so welcome! Thank you so much for ordering a copy of my book!
Sets and reps?
He already said 3 sets of 15, willie mackleroy pocahontzky the 3rd.
Super helpful!!! Helped so much!!!
Thanks for the video! 👍🏼
No problem!
I injured my groin yesterday and it’s still sore from the injury. Is it ok to go ahead and start with the first exercise.
The first exercise is OK to incorporate as long as it can be done with mild or less pain. If you experience more pain than this, then the tissue will need more time to heal.
Thanks! I’ll give it a go.
I am a few months into the injury. how long does it take typically to recover. Because I tried to just wait it out but that didn’t work. Thanks
In most cases, muscle strains will recover within 6 to 8 weeks. However, this is dependent on the grade of the injury.
@@RehabScience I tried to do those exercises. When I was done, I tried a simple jump and felt a sharp pain in the groin area. Think I just repulled it
Hello dr I had a groin pull as I was playing football I was sprinting towards the goal it has been 3 weeks since the injury and the only pain is when I sprint I played again after 2 weeks but now I reserving myself for Sunday so I don’t injure myself and not feel a lot of pain
That’s good to hear. I would still make sure to implement these strengthening exercises, so that your risk of straining the muscle again is decreased.
How can you tell if it is just a groin pull or strain?
A groin pull is technically the same as a strain. They come in different grades and will hurt if you stretch the muscle or contract it.
I can do all no problem except the slider….hurts like a m******!
I would try to shorten your range of motion, so that is more comfortable and then look to increase range of motion over time.
@@RehabScience Thanks that’s exactly what I did and I will continue. I can jug no problem but can’t do side shuffles or explosive movements. Big improvements form two weeks ago.
@@lmt-adventures620 Glad to hear you are seeing improvements.
How much reps?
I did pull a muscle years and years ago when I used to do ballet (and the show had to go on). I've done these type of exercises, with varying relief. In my case it is the right side that was and has become troublesome again. Lately I've noticed (or developed) a numbness at the outer front right leg. This puzzles me. Do you have any suggestions about what might be weak or over tense? And what type of exercise might alleviate that?
You may be experiencing meralgia paresthetica, which involves irritation of the lateral femoral cutaneous nerve in the outer thigh region. In these cases, we work on mobilizing the femoral nerve and releasing the quads via stretching and massage.
@@RehabScience Thank you
How soon after an injury can you begin this?
You can start implementing them when they can be done with mild or less pain.
@@RehabScience Excellent!
Thank you!