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How to Run Through a Sore Groin

You would possibly not want to admit it, but it isn't uncommon to feel some pain between your legs. Maybe you over-lunged, sprinted too hard, made a fast kick or turn, or maybe got a touch overzealous within the bedroom (it happens!). Now you’re during a world of discomfort, left with a sore groin and a sore ego.

"Pain" - Pict by
A sore groin isn't sexy, but it can happen to anyone. While the injury is commonest in hockey and soccer players who put an additional eccentric strain on the inner thigh muscles, only one wrong move can cause this sort of pain. If you’re experiencing pain within the muscles on the brink of your pubis , or anywhere along the inner thigh, you'll have pulled or strained one among the groin muscles, also referred to as the adductors.

Muscles of the groin include the adductor brevis, adductor longus, adductor magnus, obturator externus, pectineus, and gracilis. These muscles spread across the groin line and help stabilize the hip and lower extremity by keeping the leg in towards your midline.

A muscle strain are often caused by excessive use (taking on too high of a load) or over-stretching of the muscle. There are often sharp pain along the muscle or at its attachment points at the pubis or along the inner thigh. Weakness often follows pain resulting in stiffness, range of motion limitations and dysfunctional movement patterns.

While rest, ice and exercise modification are often the primary line of defense after an injury, you’ll want to form sure you are doing some gentle stretching and strengthening to take care of mobility and restore strength to the injured tissue. But, like all injuries, if pain is limiting your function during the day or stopping you from doing what you're keen on , see a physiotherapist for an entire assessment and individualized plan.

Your Move


While the injured muscle is healing, you’ll want to take care of range of motion at the hip and leg. Performing gentle active movement within the directions the hip allows (flexion, extension, abduction, adduction, external and internal rotation) will keep the joint from getting stiff and promote mobility within the joint.


You’ll want to softly stretch the affected musculature within a pain-free range. Think lengthening and stretching but don't recreate any sharp pain while stretching. To stretch the groin muscles, try standing side lunges, a sitting straddle stretch or the butterfly stretch. Hold your stretch of choice for a minimum of 30 seconds, and don’t forget to breathe.


Begin with isometrics (adductor ball squeeze in supine with knees bent, ball between knees for 10 by 10-second holds) before moving on to eccentric and concentric loading of the tissue. If it’s not painful, try concentric hip adduction against gravity by lying on the affected side, bring the other leg ahead of your affected side’s knee (flat on table) and raising affected side’s leg up and down for two to three sets of 10.

Eventually you'll reach regular squats, sumo squats, lateral lunges, and sliders (stabilize the unaffected leg and slide the affected side out faraway from you on a reduced friction surface before bringing it back). to take care of cardio conditioning while recovering from this sort of injury, trying biking rather than running.

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