5 easy and effective groin exercises to relieve pain

Groin pain can be extremely bothersome. A groin strain, also known as a pulled groin or an adductor strain, occurs when the muscles in the groin area are stretched or torn. The groin muscles, also known as adductors, are located on the inside of the thigh and are responsible for bringing the legs toward the body’s midline. A pull or tear can be extremely uncomfortable and it can be difficult to endure. If you are someone who is enduring it, seeking relief might be like looking for a needle in a haystack. But fret not! Here are some excellent groin exercises that might help relieve discomfort and get you back on your feet.

What causes groin pain?

Groin pain is the discomfort that occurs where the inside of your upper thigh and abdomen connect. It can be caused by a variety of factors, including tight, weak groin muscles (adductors) and groin pulls or strains, as found in a study published in the Annals of Joint Journal.

“A groin pain is usually caused by activities that require quick changes in direction or rapid acceleration, such as racing, jumping, or kicking. It can also occur during athletic activities that require repetitive leg motions, such as cycling or rowing. It can also be ripped due to being overstretched suddenly,” says fitness expert, Yash Agarwal.

Symptoms of groin pain

Here are some common symptoms of groin pain:

• Pain or soreness in the groin region
• Swelling or bruising in the groin or inner thigh
• Pain while walking
• Pain while lifting your leg, particularly while getting into and out of a car
• Muscular weakness or stiffness

How do groin exercises relieve pain?

Here is how groin exercises can reduce the pain:

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1. Helps to ease pain

Engaging in physical activity releases endorphins, natural pain relievers for your body. They are neurotransmitters produced in the brain and spinal cord that reduce pain, as found in a study published in the Hawai Medical Journal. Regular exercise can help manage pain by reducing discomfort. While endorphins play a crucial role, exercise also improves pain perception through other processes such as enhanced mood, decreased stress, and better sleep.

2. Improves flexibility

Stretching exercises for the groin, hips, and lower back enhance flexibility, increasing the range of motion and reducing muscle tension. This can alleviate pain caused by tight muscles. According to a study published in the International Journal of Exercise Science found that improved muscle flexibility enhances joint mobility, allowing for a greater range of motion, better performance, and decreased injury risk.

3. Strengthens core muscle

A strong core, including the muscles around the pelvis and lower back, provides stability to the groin area. Exercises that target these core muscles help prevent strain and reduce pain. Core stability exercises have become popular for preventing injuries and improving performance, but there is limited scientific evidence to fully support this claim. However, including core exercises in injury prevention programs, especially for the lower body, seems to be linked to fewer injuries, according to a study published in the Sports Health Journal.

4. Improves blood circulation

“The exercise stimulates blood flow to the groin area, delivering essential nutrients and oxygen to the tissues. This promotes healing and reduces inflammation, thereby easing pain,” explains the expert.

Best groin exercises to ease pain

Here are some easy and effective groin exercises to reduce the pain, as explained by the expert.

1. Abductor strengthening

• Step 1: Lie on your back on the mat comfortably.
• Step 2: Slowly, lift your legs outwards from the floor or mat.
• Step 3: Now move your legs up and down without resting on the floor.
• Step 4: Hold for 10 to 20 seconds, then repeat three times.

2. Standing groin stretch

• Step 1: Begin from a standing position. Keep your feet hip-width apart and your torso relaxed.
• Step 2: Step one leg backward. Extend one leg directly behind you, as if taking a giant step backwards.
• Step 3: Lean forward. Hinge at the hips and lean forward with your back straight. Your front leg should bend as you lower your body to the ground.
• Step 4: Hold the stretch.
• Step 5: Hold this position for 20 to 30 seconds, feeling a stretch in your groin.
• Step 6: Repeat on the opposite side. Switch legs and repeat the stretch.

3. Resistance band abduction

• Step 1: Place a resistance band around both ankles. Ensure that it is snug but not too tight.
• Step 2: Stand with your feet hip-width apart. Maintain a decent posture by relaxing your shoulders and engaging your core.
• Step 3: Slowly separate your legs against the resistance of the band. Keep your toes pointed forward and avoid rotating your hips.
• Step 4: Return to the starting position. Bring your legs back together using the resistance band.
• Step 5: Repeat and continue the exercise for the appropriate number of times.

4. Clamshell exercise

• Step 1: Lie on your side. Bring your knees up and bend them at a 45-degree angle. Your feet should be positioned one on top of each other.
• Step 2: Engage your core. Maintain hip and pelvic stability throughout the workout.
• Step 3: While keeping your feet together, open your upper knee like a clamshell and move it away from your lower knee.
• Step 4: Slowly return your top knee to the beginning position.
• Step 5: Repeat and practise the clamshell exercise for the required number of times on each side.

5. Butterfly stretch

• Step 1: Sit on the floor, back straight, legs extended in front of you.
• Step 2: Bend your knees and bring the soles of your feet together, leaving your knees open to the sides.
• Step 3: Using your hands, gently press your knees down towards the floor.
• Step 4: Hold the stretch for 30 seconds to a minute while inhaling deeply.
• Step 5: Repeat 2-3 times.

Are there any side effects of performing groin exercises?

If the form is not maintained properly while doing the exercises, you are likely to end up with the following:

• Muscle soreness: Especially if muscles are not accustomed to exercise.
• Strain: Overexertion can lead to muscle strain or injury if not performed with proper technique.
• Joint discomfort: Incorrect form may stress hip or knee joints.
• Delayed onset muscle soreness (DOMS): Mild soreness typically 24-48 hours post-exercise.

These exercises should be performed with proper form and progression to minimise the risk of injury and maximise benefits. Always consult a healthcare professional before starting a new exercise program, especially if you have existing injuries or conditions.