7 Groin Strain Stretches & Exercises - Ask Doctor Jo
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- Опубликовано: 25 июн 2024
- The groin muscle is easy to injure or pull. When you have a groin strain, you want to do gentle stretches and exercises to help the healing process. More groin strain stretches from Dr. Jo: • Groin Strain Stretches...
Lying down, supine butterfly stretches and leg roll outs are a great way to warm up and loosen the groin muscles.
Then ball squeezes or hip adduction isometrics and side lying hip adduction exercises will help strengthen the groin or adductors.
Next in a seated position on the floor, you can try the butterfly stretch. This way will be a little more intense with the stretch.
Now standing up, you can try a sumo stretch. This is harder to do, and you will get an even bigger stretch, so you might want to wait for this one until the others are easy to do.
Finally, a side lunge will not only stretch the groin, but it will also strengthen it as well.
Related Videos:
Pulled Groin Pain Stretches:
• Pulled Groin Pain Stre...
Inner Thigh Strengthening Exercises:
• Inner Thigh Strengthen...
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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7 Groin Strain Stretches & Exercises:
• 7 Groin Strain Stretch...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. 
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dr jo thnks for published your experiance for physical therapy
You're welcome.
I’ve had an injury for over a week. I can’t get to my Dr here in the UK at the moment. I’ve been reading up to see if it’s groin or hip but I’m confused as to what it is. There is no pain in the adductor or abductor muscles. There is no pelvic pain. There is no pain in the outer hip. The pain is deep inside the groin (knicker/panty line area). If I try to externally rotate my right leg, it feels as though something is stuck or will pop. That’s when the pain comes. Squatting exercises are painful if I go too deep. Laying down and bringing my right knee to chest is painful. The extension on the right hip when walking is uncomfortable as though something is stuck in the area, like a little ball or something, and I can feel a pull on the hip flexor in the extension position and so it causes my gait pattern to be a little off. I’m 39 and exercise every day. I can still jump with no pain, I can be silly and dance around with no pain. There is no lower back pain. The pain is literally limited to that one spot deep in the groin. It makes me feel frustrated because it feels as though if something were to just click, then it would all go back to normal, but the pain makes me think perhaps it’s not that simple. I have spoken to a physio friend who thinks it’s a soft tissue injury and fixable. I’ve spoken to an FRC coach who thinks it’s weak hips that need strengthening as I’m hyper mobile in my joints and ligaments, but I’m actually not in the hips. I was born with a slight click in my left hip and had awful gait pattern as a child that they did not correct with a brace. But this pain is all in my right. I’m starting to go a little crazy now, feeling very frustrated. Some tell me to keep exercising, others tell me to stop, exercise is very important to me so the temptation to keep doing it every day is very big. I do either 30-40 mins of HIIT (Joe Wicks) Zumba or weights, 6 days a week. Any help you can give would be awesome xx
Hey I just subscribed and I really like your videos I've been watching them for a while. I have inner thigh pain and rested for 3 weeks. I was only doing ab exercises and started feeling inner thigh pain. I started very mild exercises after 3 weeks because the pain had almost gone. But now it has started again. What should I do?
Hi Doctor Jo, I have subscribed to your channel. After having an ultrasound I found out today that the diagnosis is Trochanteric bursitis and arthritis in my left hip but I have pain in my groin and not in my hip. My doctor suggested to find stretching exercises on RUclips to do. I am not sure if I should do the Trochanteric bursitis stretches or the groin ones as it is in the groin that I am getting the pain. Which ones do you suggest to do? Or would it be best to do both?
Football people where you at?
Here😂😂
😭
Thats what happens when we do dont stretch before playing😂😂
Right here bruuu
not here
literally thank you! i did some sprints with my buddies and my groin started to hurt 😭 i started doing this instantly and it feels better 💖 really thank you
You're welcome! I'm glad it helped.
Popped mine at football and it is so painfull
@@boshniggtrain2093 same
@@boshniggtrain2093 running fine one second the next second a shot of pain
@@boshniggtrain2093 Ong same here
When I woke up I couldn’t move my legs cause the groin pain was so intense, thank you this helped so much
You're welcome.
Same
Same here like you explained
Same man! Right when i woke up!
Same problem
Helped a lot. I pulled my groin when I took a hit on the inside of the leg in football season and just recently re-pulled the same groin making a save at lacrosse practice
I needed this Jo!
Thanks Dr Jo, I have minor injuries from the gym from time to time and your stretches are always MONEY. Thanks again!
You're welcome!
Highly recommend this video I was in so much pain and this helped the majority of the pain go away instantly
Thank you. Looked at other stretch and strengthen exercises, while they look great, were waaaay too advanced for me based on my pain level. These exercises are a perfect starting and moving up point!
You're welcome!
You are so amazing been following you for a year now and every stretching, strengthening of any injuries you shows works effectively you are changing lifes and I’m one of them. Thank you Dr Jo
Thanks, and you're welcome!
This has worked wonders! Felt my groin pull as I stopped running, got home followed these stretches and I feel miles better! Thanks
You're welcome.
These have been very effective in helping me with my groin pull. Thanks, Dr. Jo!
You're welcome!
Thanks Dr Jo. Just got back from my Dr’s and she confirmed what I already thought. I’ve got a groin strain abs this video will help my rehab 😊😉
You're welcome. Good luck.
Thanks, I'm recently recovering from a severe groin strain. I'll try your exercises.
You're welcome. Good luck.
How do you feel now?
Hi pal. I'm having the same issue. How long did it take? And did u take medications as well?
@@makk3480 i've been having moderate pain but it's almost 3mos not. I have not seen any doctor yet. But, the reason I have it for a long time, is because I thought it's just nothing and always do my boxing training... it will only hurt if my groin contracts because of cold, if I wear underwear, I sat on a hard seat for a long time, and especially if I do any exercise that will need any hip or lower body movement.
RHOLAND im having pain for 5 years, i cant play football properly anymore
Just did your stretches and omg! My leg feels amazing. I had this pain for a few months and I couldn't find a good workout or stretches programme for my leg until now. I'm not limping to walk any more. Thank you soo much!
You're welcome!
These excercise are really useful
I had a weird injury while cycling where I did a 20 minute session and realised I was numb in my special area 🤣 I’ve been resting for almost a week now. These exercises have helped so far, hoping they continue too. Thanks!
You're welcome!
Thank you .🙂
You're welcome.
BEST VIDEO SO FAR! Thank you so much I've never even seen some of these stretches. I've already had little tiny pops in places I haven't felt before.
Thanks, and you're welcome!
Your so down to earth ...Thanks so much !!!
Thanks, and you're welcome!
How often do you recommend doing these stretches to recover from a strain or to fully release the muscle?
Everyday
Thank you so much for putting out this video, very kind of you to do it as I've got rid of my groin pull in three days by following your streches..thank you again you're an angel...
You're welcome.
Helped me so much. This pain is has taken a Big toll on my mental health.
Love your videos, dealing with a knee injury, and your video on elevating my leg helped reduce my swelling.
Thanks. Glad it helped.
Thank you for this video ! The sitting butterfly and sumo really helped! I run a-lot so my groin hurts sometimes.
You're welcome!
really appreciate the instructions on how to do butterfly stretch correctly
Thanks Dr.joe really helpful
You're welcome.
Almost at 1M subs congratulations 🔥
Thanks!!
I had hurt my groin while deadlifting and I wasn't even able to move and thanks to this video I was able to relieve my pain and recovered in 10 days by doing these exercises every day. Thanks soo much doctor your the best!
You're welcome, and thanks!
Hey bro, I’m in the same situation. How do you avoid it happening again in the future?
I really appreciate the way you get right to the point and don't waste your viewer's time with fluff. Great video.
Thanks.
THANK YOU SO MUCH DR JO
You’re welcome.
Thank you so much for this!!
I suffered a groom stretch from an ex instructor by a trainer and have suffered . Today is the first day in few years I have felt relief . 😊🙏🏼🌎☘️📿
You're welcome!
Just a dull ache on right top of quad/groin area that I could do without. Your video is perfect for my needs.Thank you
You're welcome.
Wow!!! These exercises have really helped. I'v noticed instant improvement. Thanks so much
You're welcome.
You're the best Dr Jo!
Thank you so much.. I got hurt playing tennis now this is my daily routine
May Allah bless you.
Regards from Mozambique
You're welcome, and thanks.
Ameeen
Really helped me, being a tennis player has so much lateral movements causing groin strain
U explain and demonstrate better then anyone on RUclips I really appreciate the help 👍
Thanks, and you're welcome.
Excellent video! Thanks so much.
Thanks, and you're welcome!
Can't see my PT because of the current crisis so I appreciate having this reference to get me through!
Dr. Jo, I am at work so I have to be brief. You must be reading my mind! I strained my groin yesterday playing golf. I plan to watch the video as soon as I get home. Thanks🌻🌻🌻
You're welcome! I hope they help.
Thanks for doing these exercises slow and easy. Great video Thanks
You're welcome, and thanks.
This reliefs me alot superb amazing
Glad it's helping.
Thank you for this. My right leg has improved when I did some of the exercises :)
You're welcome!
I do track and field and I went to play football just to keep fit. My groin had been hyperextended and strain it.. every technique for the groin stretch you've demonstrated worked like magic.. it's not gone but feels lesser strains since I've done it
Glad it helped some.
Thank u very much for taking the time to post these videos; extremely helpful!
You're welcome!
This is very helpful
I love that disclaimer alert ⚠️ sound 📢
😎
Dealing with a small fortnite addiction this helped so much thank you
You're welcome.
Ok. I have to know..were you dancing or playing videos?
Thank you, I'll give them a try
You’re welcome.
I overdid it with my roller skating practice and now my left adductor is making me pay for it😭 I want to get back out there already!!
Thank you so much! I play water polo and seriously strained my groin, this helped out a lot!
You're welcome!
What a blessing....can't thank you enough! 🙏
You're welcome!
Super helpful
Thanks I’ll start doing this more! I’ve started running a lot, and my legs and groin are feeling sore
You're welcome.
Hi, I’m actually going through some tough days now with my groin. Initially I could run with it, do a lot. Just recently I was running and it begun to hurt really bad
Thank you so much DoctorJo I have suffered groin pain for a long time and for that I couldn’t run at full speed and play football but because of this I am able to do those activities. Thank you so much! 🤠
You're welcome!
Really help me out right away when I did those stretches thank you
You're welcome.
I am gonna do these exercises and tell you result after a month.
It worked for me recovered from groin and came back to pitch in just 21-24 days
Just dont push hard when you come back to pitch it can cause re-injurye
How u feeling bro
I have a question doctor jo should you be doing these exercises for your groin everyday to recover faster or should I do it 5 or 6 times a week
How u feeling now
@@abhinavgrover4937 has not bothered me for the past 6 months
Did u just follow these ??
@@sleepsy1522 how long you have done this for and after how long it started feeling better pls if u can tell and did u take any medication or u did just these exercises ?
This is really good thanks 🙏
You're welcome.
Thank you sooo much! You have no idea how much this vid has helped me :)
You're welcome! Glad it helped!
I recently started easing myself back into the splits, I almost got there but one day I went down and I kind of slipped and went into full split and heard popping, was a little painful but not to the point I couldn’t walk or carry on at cheer practice. My question is maybe what happen, I stopped stretching out of fear and my flexibility has gotten worse since
The same situation with me, playing tennis and done!! The pain sometimes is horrible, right groin. Difficulty going down stairs.
I've been dealing with a groin injury on and off since September. I'm losing my mind. Is it ok to be working out upper body and core when you have a pulled groin? Or is there any specific exercises from those muscle groups that are ok to do or should it be avoided all together in order for it to heal?
Believe me bro don’t workout if you keep training it will never get better
Even while training upper body you will activate groin so dont if want to recover
my groin has been hurting from soccer recently and cant run properly. do you have any tips and how long did it take for you to recover?
@@yusufrehman5463 bro same here i rested and it helps me a lot but then its paining stilla little..how long will it take right same question
@@yusufrehman5463 while shooting football it really pains too much
@@kadinghypnosis7759 I have come back from the groin injury it took me a week or so to come back fully so my advice to you is to just sit out as long as you need and ice a lot. And you should be good soon.
Thank you Dr Jo
You're welcome.
Thank you so much!!! this really helped me
You're welcome!
Thanks for posting this, I have a groin strain that simply hasn't healed with rest
One question: on the third exercise (which I'm hesitant to call the ball squeeze... ;-P ) you state the knees should be shoulder width apart (is that starting position?) - but how far apart should feet be: together or inline with knees / shoulders? Thanks
You're welcome. With the squeeze, your knees really shouldn't move, so it would stay the same distance apart the whole time (maybe just some slight give with the ball or yoga block). Feet should be about the same distance as the knees though they can be a little closer together.
It’s been very long, I really want to feel much better and play again please 😩😩
I have for 20 days now. I'm feeling better especially day 18 and after. No I'm good but don't know should i go back or wait one more week.
@@mustaphaabbas3687 that's not long!!!
Thank you so much very helpful! 🙏
You're welcome!
I do waterpolo and the groin pain is real this helped so much
Dr, Jo. I pulled my groin playing soccer last Tuesday and a couple days later I feel no pain at all. Am I good to play again or should i rest longer? Thanks in advance
Unfortunately, I don't know since I can't evaluate you. If the stretches feel okay, you can probably slowly get back into it, but I wouldn't go full on until you test it with some drills first.
IM SOOO GLAD I FOUND THIS !! Thank you!! these easy simple exercises have opened up a whole new pain relief world for me i’m 21 weeks pregnant and this has helped me more than walking I can feel immediately just doing it for the first time the relief 😮💨 👏👏👏 amazing 🥲
You're welcome!
That’s what caused mine too..😅
I play soccer and have had groin pain for about 8 months and now on the right side of my abs. I stopped playing 3 months ago thinking it would go away on its own but I was wrong. Would these exercises work for me? I’ve been to the doctors and they said it’s a strain and recommended PT.
You have to work on it to strengthen it
I swear I'm in exact condition. I miss football so bad, but the groin won't go away 😓 although mine isn't 8 months, about 6 or less
@@cranq2549 U need to see a physical therapist they will help
@@martingarr4560 he told me it should clear with time, nothing too serious
@@cranq2549 but u have to work on it to strengthen it so u can’t have the same problem again
Thankyou ever soooo much!!!
You're welcome!
Thank you so much doctor Joe
You're welcome.
WHEN I WAS PLAYING BALL🏀 MY GROIN STARTED TO HURT THANKS JO FOR THE EXERCISE
You're welcome.
Yooo. I'm in the same boat. How are you now?
IM GOOD NOW
313KingBJ love the profile pic bro 👍🔥🏀🌹
@@MarkBattle909 THANKS BRO💯
I pulled my groin like 6 months ago, on my karate training, I was resting for a month and came back to traning but my groin hurt. It hurts even now when I stretch my leg. What should I do?
Begovic Tarik I pulled my groin over a year ago it’s the pain comes and goes
Sadly you can’t do nothing,i have pain that comes and goes for like 6 years….
you are an angel, God bless you, your video really helped me with my grade 2 adductor (groin) strain....
Thanks. I'm glad they helped.
thanks! i subbed my right groin area was hurting anytime i would walk or pull it up to lay or sit. The ball one is what helped me the most, you help people in more ways then one. Thank you so much
You're welcome, and thanks for the sub!
Every-time I recover from my groin strain it comes back a few weeks later
Same. I recover, go back and play basketball, and it comes right back
Exactly 1 day of football I start limpin back home
@@ytswavyy44
Maybe you guys need more time off sports
That’s my problem 😔
I have inner thigh pain and rested for 3 weeks. I was only doing ab exercises and started feeling inner thigh pain. I started very mild exercises after 3 weeks because the pain had almost gone. But now it has started again. What should I do?
This is my exact situation I need help with this
Same situation here
Stop and wait.
Then repeat at a very low intensity.
@@pokeytradetf2582 I did that. Rested till pain was improving. Then started with groin stretch and strengthening exercises. Then started goin for walks. 500m then 1 km then 1.5 km. Tried heat therapy..ice pack.. infrared... Nothing works
@@arpityadav2010 unfortunate
Super helpful. Thank you!
You're welcome!
Just thank you for sharing your expertise.
You're welcome.
I slipped and i fell on my butt and my groin started to hurt. I hope this exercise will help me😭 i really want to work normally again😭
Samething happens to me and my Groin still hurts....it has been 8 months already and it still hasn't went away completely..The urologist at UCLA said my Pelvic Floor got Tight and that the reason why and gave me stretching exercises & a lot of Hot Baths with Eshom Salt
.What have you done to make it better....?
🐐
🐌
Thank you
You're welcome.
thanks so much your exercise routine has helped me so much
You're welcome.
3 months for me and still not 100%, verrrrry gradual recovery.
Very helpful, thanks!
You're welcome!
Finally some relief! Thank you Dr Jo
You're welcome!
Thank you ❤
You're welcome.
great video, thanks!
You're welcome!
Great help, thank you!!!
You're welcome!
provided instant relief
omg I did these stretches once and I already feel so much better!! thank you so much!!
You're welcome!
I just found you today on you tube. I appreciate that you explain each thing that needs to be done to do an exercise and stretch properly. I also enjoy listening to you because you have a calming voice. Thank you so much.
Thanks, and you're welcome.
I like your approach and your easy going personality! Thanks for the video
Thanks, and you're welcome!
Thank u so much!
You're welcome!
Amazing workouts , thanks alot
Thanks, and you're welcome.
Will implement! THX Doc! Have a good one!
You're welcome, and thanks!