Groin pain can be caused by many things such as tight, weak groin muscles or groins pulls or strains. To ease this type of pain you need a well workout routine that addresses to that specific muscles area.

Groin injuries usually appear because of sudden changes in direction or quick start and stop motions, especially while playing a sport or running in the field.

The following series of exercises and stretches are the perfect way to get rid of a groin pain and to prevent future groin pulls.

Important: before starting the following exercises you should seek for professional advice, even if these exercises are part of the rehabilitation program offered by specialists.

Stretching Exercises

Seated short groin stretch

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While seated on the floor, bend the knees and bring the soles of the feet together in front of you. With a straight back, use your elbows to gently push your knees toward the floor until you feel a light stretch in the inner thigh and hold the position.

Seated long groin stretch

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From a seated position, extend both legs out to the sides of your body to create a V shape. With a straight back, gently walk your hands forward as you bring your torso toward the floor and hold the position. Repeat this process while facing each leg.

Hip flexors stretch

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Start in a forward lunge position and lower the back knee to the floor. Keeping your shoulders above your hips, gently lean forward to stretch the muscles in the front of the hip and hold the position. Repeat on the opposite side.

Swinging leg stretch

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Balancing on one leg, swing the opposite leg forward and back without forcing it to go too high. The motion should feel relaxed and not strain the muscles in the hip and groin. Swing each leg for 10 repetitions.

Strengthening Exercises

Bent-knee adductor exercise

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Lie down with your knees bent and feet flat on the floor. Use a small medicine ball placed between the knees to create resistance and squeeze for five-second intervals. Repeat 10 times and increase the duration and number of repetitions as strength improves.

Straight-leg adductor exercise

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Remain in a reclined position and extend the legs flat on the floor. Place the medicine ball between the ankles and repeat the squeezing exercises outlined above.

Hip adduction against gravity

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Lie on your side on the floor with the top leg raised and the ankle resting on the seat of a chair, with the bottom leg under the chair. Slowly lift the bottom leg to touch the bottom of the chair seat, pause briefly, then lower the leg back to the floor. Perform the exercise 10 times on each leg and repeat three times a day.

Hip adduction with resistance bands

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As groin strength improves, you can add more resistance to hip adduction exercises with bands. Secure one end of a resistance band around your ankle, and the other end around an object that will not move. Standing on the opposite leg, position yourself so that the resistance of the band will increase as you gently swing your leg toward the centerline of your body without bending the knee. Do 10 repetitions on each side and increase the number as strength improves.

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