Groin Strain Exercises: Recovery and Prevention

What Is a Groin Strain?

A groin strain is an injury to the adductor muscles—the muscles on the inside of your thigh that pull your leg inward. These injuries are common in sports involving:

Symptoms:

Grading Groin Strains

Grade 1 (Mild):

Grade 2 (Moderate):

Grade 3 (Severe):

Phase 1: Acute (Days 1-7)

Goals

What to Do

RICE:

Gentle Movement:

Adductor Stretch (Gentle)

1. Sit with soles of feet together

2. Let knees drop outward

3. Gentle stretch only—no forcing

4. Hold 20-30 seconds

Hip Circles

1. Lie on back

2. Small circles with knee bent

3. 10 circles each direction

Isometric Adduction

1. Lie on back, knees bent

2. Place pillow between knees

3. Gently squeeze pillow

4. Hold 5 seconds

5. 10 reps (pain-free only)

Phase 2: Subacute (Weeks 1-3)

Goals

Stretches

Side-Lying Adductor Stretch

1. Lie on unaffected side

2. Bend bottom leg for stability

3. Top leg extends straight

4. Let top leg drop behind you

5. Hold 30 seconds

Kneeling Adductor Stretch

1. Kneel on one knee

2. Extend affected leg out to side, foot flat

3. Gently shift weight toward extended leg

4. Hold 30 seconds

Strengthening

Side-Lying Adduction

1. Lie on affected side

2. Top leg crosses over, foot on floor

3. Lift bottom leg toward ceiling

4. 15-20 reps

Seated Ball Squeeze

1. Sit with ball between knees

2. Squeeze ball

3. Hold 5 seconds

4. 15 reps

5. Progress to harder squeezes

Straight Leg Adduction

1. Lie on side, legs straight

2. Lift bottom leg

3. 15 reps

Phase 3: Strengthening (Weeks 3-6)

Copenhagen Adduction (Modified)

1. Side-lying, top leg on bench/chair

2. Lift bottom leg to meet top leg

3. 10-15 reps each side

4. Progress to full Copenhagen plank

Copenhagen Plank (Advanced)

1. Side plank position

2. Top foot on bench

3. Lift bottom leg and hips

4. Hold 15-30 seconds

5. Excellent for adductor strength

Sumo Squat

1. Wide stance, toes out

2. Squat down, knees track over toes

3. 15 reps

4. Add weight as tolerated

Lateral Lunge

1. Wide stance

2. Shift weight to one side, bending knee

3. Other leg stays straight

4. Push back to center

5. 10 each side

Cable Adduction

1. Ankle strap attached to cable

2. Stand perpendicular

3. Pull leg across body

4. 15 reps each side

Phase 4: Return to Sport (Weeks 6+)

Criteria for Progress

Progressive Activities

1. Light jogging

2. Lateral shuffles

3. Gradual acceleration

4. Cutting at 50%, 75%, then 100%

5. Sport-specific drills

6. Full practice

7. Return to competition

Sample Weekly Program

Daily

1. Gentle stretching: 2-3 minutes

2. Isometrics (early) or strengthening (later)

3x Per Week

1. All stretches: 30 sec each

2. Side-lying adduction: 2 x 15

3. Ball squeeze: 2 x 15

4. Sumo squats: 2 x 15

5. Copenhagen (modified): 2 x 10

Sport Progression (When Ready)

1. Day 1: Light jogging

2. Day 2: Shuffles

3. Day 3: 50% cutting

4. Day 4: 75% cutting

5. Day 5: Full speed movements

Prevention

Strengthen Regularly

Warm Up Properly

Address Risk Factors

When to See a Doctor

Get evaluated if:

The Bottom Line

Groin strains require patience—rushing return often leads to re-injury. Progress through phases based on symptoms, not timelines. Strengthen the adductors to prevent future injuries. With proper rehabilitation, most athletes return to full activity within 4-8 weeks.