Groin Strain: Exercises for Recovery and Prevention

Groin strains—injuries to the adductor muscles on the inner thigh—are common in sports involving quick direction changes, kicking, and skating. They can linger if not rehabilitated properly, but with the right approach, full recovery is expected.

Important: Severe groin pain, especially with fever or pain in the lower abdomen, needs medical evaluation to rule out other causes. This guide covers adductor muscle strains.

Understanding Groin Strains

The Adductor Muscles

Five muscles on your inner thigh:

• Adductor longus (most commonly injured)
• Adductor brevis
• Adductor magnus
• Gracilis
• Pectineus

They pull your leg toward midline and stabilize the pelvis during movement.

How Strains Happen

• Sudden direction changes
• Kicking (soccer, football)
• Skating (hockey, figure skating)
• Overstretching (splits, lunges)
• Rapid acceleration/deceleration
• Fatigue and inadequate warm-up

Strain Grades

Grade 1: Mild discomfort, minimal strength loss, can continue activity (though shouldn't)

Grade 2: Moderate pain, weakness with adduction, difficulty with cutting/kicking

Grade 3: Severe pain, significant weakness, possible bruising, unable to continue

Symptoms

• Pain on inner thigh near groin
• Pain with squeezing legs together
• Pain with kicking or running
• Tenderness to touch
• Possible bruising (Grade 2-3)

Acute Phase (Days 1-5)

Initial Management

Protect: Avoid aggravating movements Relative rest: Gentle movement, not complete immobility Ice: 15-20 minutes every 2-3 hours Compression: If swelling present

Early Movement

• Walking (pain-free)
• Gentle active range of motion
• Avoid stretching

Avoid

• Running, cutting, kicking
• Aggressive stretching
• Resisted adduction

Early Recovery (Days 5-14)

Gentle Range of Motion

Supine knee drops:

1. Lie on back, knees bent
2. Gently let one knee fall outward
3. Only to mild stretch, no pain
4. Return to center
5. 2 sets of 10 each side

Side-lying leg lifts (top leg):

1. Lie on injured side
2. Lift top leg (abduction)
3. Develops strength around injury
4. 2 sets of 15

Isometric Exercises

Pillow squeeze:

1. Lie on back, knees bent
2. Place pillow between knees
3. Gently squeeze (25-50% effort)
4. Hold 10 seconds
5. 10 repetitions

Ball squeeze (progression):

1. Same as above with soccer ball or medicine ball
2. Increase squeeze intensity as tolerated
3. Hold 10 seconds, 10 reps

Stretching Phase (Week 2+)

Begin gentle stretching only after acute pain has settled.

Butterfly Stretch

1. Sit on floor, soles of feet together
2. Let knees fall gently outward
3. Don't push—let gravity do the work
4. Hold 30 seconds

Standing Adductor Stretch

1. Wide stance
2. Shift weight to one side, bending that knee
3. Keep other leg straight
4. Feel stretch on inner thigh of straight leg
5. Hold 30 seconds each side

Supine Adductor Stretch

1. Lie on back near wall
2. Legs up the wall
3. Let legs fall apart gently
4. Hold 30-60 seconds

Strengthening Phase

Phase 1: Early Strengthening (Weeks 2-3)

Side-lying adduction:

1. Lie on injured side
2. Top leg crossed over in front
3. Lift bottom leg toward ceiling
4. 3 sets of 15

Supine adduction with ball:

1. Lie on back, knees bent
2. Ball between knees
3. Squeeze and hold 5 seconds
4. 3 sets of 15

Standing adduction (cable or band):

1. Band around ankle of injured leg
2. Pull leg across body against resistance
3. 3 sets of 12

Phase 2: Progressive Loading (Weeks 3-6)

Copenhagen adductor exercise (modified): The gold standard for groin strength.

1. Side plank position, top leg on bench
2. Bottom leg hanging below
3. Lift bottom leg to meet top leg
4. 3 sets of 10

Sumo squat:

1. Wide stance, toes pointed out
2. Squat down, keeping knees over toes
3. 3 sets of 12

Lateral lunge:

1. Step wide to one side
2. Sit back into that hip
3. Push back to standing
4. 3 sets of 10 each side

Phase 3: Advanced Strengthening (Weeks 6+)

Copenhagen adductor (full):

1. Side plank, only top foot on bench
2. Lift bottom leg, hold plank
3. 3 sets of 8-10

Single-leg Romanian deadlift:

1. Works adductors as stabilizers
2. 3 sets of 10 each side

Resisted kicking (sport-specific):

1. Band around ankle
2. Practice kicking motion against resistance
3. 3 sets of 10-12

Sample Recovery Timeline

Grade 1 Strain

• Week 1: Acute management, isometrics
• Week 2: Early strengthening
• Week 3-4: Progressive strengthening
• Week 4-5: Running progression, return to sport

Grade 2 Strain

• Week 1-2: Acute management
• Week 2-3: Gentle ROM, isometrics
• Week 3-5: Early strengthening
• Week 5-8: Progressive strengthening
• Week 8+: Running, sport-specific, return

Running and Sport Progression

Prerequisites

• Pain-free walking
• Full strength on squeeze test
• Can complete strengthening exercises without pain

Running Progression

Week 1: Walk 5 min, jog 1 min × 4

Week 2: Walk 3 min, jog 2 min × 4

Week 3: Walk 2 min, jog 3 min × 4

Week 4: Continuous jog 15-20 min

Cutting/Kicking Progression

After straight-line running is pain-free:

1. Wide curves at 50% speed
2. Tighter curves at 50%
3. Progress intensity (75%, then 100%)
4. Add cutting drills
5. Kicking: light, then progressing to full power

Prevention

Copenhagen Adductor Program

Research shows significant reduction in groin injuries with regular Copenhagen exercises.

Protocol:

• Start: 2 sets of 5 (modified version)
• Progress: 3 sets of 10-15
• Frequency: 2-3× per week
• Maintain year-round

Other Prevention Strategies

• Adequate warm-up
• Hip and core strengthening
• Don't train through groin pain
• Progressive loading
• Address muscle imbalances

Common Mistakes

Stretching Too Early

Aggressive stretching in the acute phase worsens injury.

Rushing Back

Groin strains easily become chronic if you return before ready.

Ignoring Hip Strength

Weak hips contribute to adductor overload.

Skipping Eccentric Work

Copenhagen exercises are essential for bulletproofing the groin.

Not Progressing Cutting/Kicking

Jumping straight to full-speed cutting leads to re-injury.

When to See a Professional

See a Provider If

• Severe pain or weakness
• Pain in lower abdomen (sports hernia?)
• No improvement after 2-3 weeks
• Pain with daily activities persists
• Recurrent groin issues

Imaging May Be Needed

For chronic or atypical presentations to rule out:

• Sports hernia (athletic pubalgia)
• Hip labral issues
• Stress fracture
• Other pelvic pathology

The Bottom Line

Groin strains require gradual rehabilitation—rushing leads to chronic problems. The Copenhagen adductor exercise is your best tool for recovery and prevention.

Keys to success:

1. Protect early—no stretching in acute phase
2. Progress through phases—isometrics → strength → sport-specific
3. Do your Copenhagens—the evidence is strong
4. Return gradually—straight running → curves → cutting → full sport
5. Prevent recurrence—maintain adductor strength year-round

Your groin can handle explosive movements—but it needs to be prepared.

Build bulletproof adductors with progressive loading.