Chad Madden, Physical Therapist, demonstrates three groin stretches for a pulled or strained groin muscle.. If you have numbness, tingling, or weakness in one of your legs, we have a 30-second test to see what’s causing your pain.. Take the free 30-second self-test now to diagnose your pain:. https://3minuterelief.com. Join Back To Normal Our 6 Week Program To Recover For Good:. https://cart.3minuterelief.com/back-to-normal. Visit our clinics across Pennsylvania.. www.maddenpt.com. Madden Physical Therapy. 5425 Jonestown Road. Harrisburg, PA 17112. (717) 901-9487
Elite Football Physiotherapist Neal Reynolds tell us how to prevent a Groin (inner thigh) Strain.. For more information on groin strain please visit: http://www.sportsinjuryclinic.net/sport-injuries/hip-groin-pain/groin-pain/groin-strain
714-502-4243 http://www.P2SportsCare.com. Because we have gotten so many requests for exercises to do about groin/ hip pain, we resorted to creating a very affordable 4-week guide.. What should you do if this test worked for you? You should get this guide and see what else we know. https://www.p2sportscare.com/product/hip-mini-guide/…Or you can come see us in Huntington Beach CA. Either way is fine with us! to learn prevention methods. We specialize in sports injuries and getting athletes back to their sports fast (running injuries, shoulder tendonitis, IT Band, Runners Knee, Hip Flexor tightness). We see athletes anywhere from baseball, triathletes, golfers, basketball, cyclist, runners and so on. We provide Active Release Techniques (ART), chiropractic care, strength training and corrective exercises. The Performance Place Sports Care is located in Huntington Beach, CA. 714-502-4243. An adductor longus strain will typically be found in the ice hockey and soccer communities due to the nature of the sport with an increase of side-to-side stride motion. Strength of the adductor longus is directly correlated with the likelihood of experiencing a groin injury. Pain will be felt with direct palpation of the pubic bone where the adductor longus attaches and any resisted motion of the adductors.. The adductor muscle group is comprised of four muscles: adductor magnus. adductor longus. adductor brevis. pectineus. All which are primarily involved with hip adduction and some hip flexion and hip extension. The adductor longus is the primary muscle of the adductor group to be injured. In some cases an adductor longus strain transpired at a previous time but was over looked, putting the muscle at a higher risk of being injured again at a future time.. How to treat an Adductor Longus Strain: Treatment of an adductor longus strain can include steroid injections in the pubic bone area to relieve pain and allow muscle repair with approximately 3 weeks of inactivity. Conservative treatment includes working the adductor muscles by releasing the underlying scar tissue through specific myofascial techniques and addressing alignment of the hips, and possibly the knee and foot. An adductor longus strain can be prevented by strengthening the muscle group and keeping it conditioned throughout the off-season.. The goal is to keep the adductors at a strength of at least 80% of the abductors to maintain stability and injury prevention.. Therapy for an Adductor Longus Strain: Warm up of the muscles is crucial and can be done with simple adductor stretching, side lunges, and sumo squats and continued on with the strengthening program. Exercises to strengthen the adductor longus will include ball squeezes from a flexed knee position to an extended knee, side slides with concentric contraction of the adductor longus, and resistance band with adduction at the hip keeping the knee extended.. Strengthening exercises of the adductor longus can be further customized to be sport specific if the athlete so desires. In addition to the adductor strengthening, focus must also be maintained on core and balance strengthening to prevent further injury. Total rehab of the adductor longus with strengthening exercises to a minimum of 80% will take approximately 8 weeks.. How the Performance Place treat an Adductor Longus Strain: At Performance Place Sports Care, we approach injuries in a conservative manner that will give the patient the most weighted benefits. Our providers are board certified chiropractors and certified in full body Active Release Technique. We examine the patient and determine the most efficient and quickest treatment plan for them. Our goal is not only to get the athlete back out on the field doing what they love to do, but to also enhance their athletic performance. We address the scar tissue that is built up from micro tears in the tissue due to overuse or previous injuries and develop a program to strengthen and train the muscles to be used functionally. Most all of our patients find results within a few treatments with decreased pain, and increased range of motion, strength, and balance.. . In summary, to address an adductor longus strain: Address the scar tissue in primary involved muscle, and any associated muscle. Stretch the adductors. Strengthen and train the adductors to prevent future injury (sport specific functional training). Check our website for more information and to book an appointment today www.p2sportscare.com. Works Cited. Tyler, Timothy, and Stephen Nichols. “Rehabilitation of Extra-Articular Sources of Hip Pain in Athletes.” North American Journal of Sports Physical Therapy 2.4 (2007): n. pag. Web. 12 Mar. 2013. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953304/
In this video Melissa shows you how to safely and effectively stretch your Inner Thigh (Groin).. Stretching this region can help reduce pain and improve hip mobility, allowing more freedom to move in your hip joints.
Judi Bar of the Cleveland Clinic Wellness Institute demonstrates how to do a Groin Stretch.. Benefits of Pose: Aligns shoulders. Stretches and strengthens back and core muscles. Stretches inner thighs and opens hips. Helps balance tightness in groin which impacts the knees and lower back. Increases awareness.. ➨ Visit Cleveland Clinic: http://bit.ly/XlxDfr. ➨ Visit Health Essentials from Cleveland Clinic: http://bit.ly/VBQ3nW. ➨ Subscribe to our YouTube Channel: http://bit.ly/W0bJ0y. ➨ Like Cleveland Clinic on Facebook: http://on.fb.me/WMFkul. ➨ Follow Cleveland Clinic on Twitter: http://bit.ly/Uua1Gs. ➨ Follow Cleveland Clinic on Google+: http://bit.ly/136vcTe. ➨ Follow Cleveland Clinic on Instagram: http://bit.ly/12gMABx. ➨ Connect with Cleveland Clinic on LinkedIn: http://linkd.in/120XfNs. ➨ Follow Cleveland Clinic on Pinterest: http://bit.ly/11QqS3A
The groin muscle is easy to injure or pull. When you have a groin strain, you want to do gentle stretches and exercises to help the healing process. More groin strain stretches from Dr. Jo: https://www.youtube.com/watch?v=wiLfp6iM07s&index=23&t=0s&list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q. Lying down, supine butterfly stretches and leg roll outs are a great way to warm up and loosen the groin muscles.. Then ball squeezes or hip adduction isometrics and side lying hip adduction exercises will help strengthen the groin or adductors.. Next in a seated position on the floor, you can try the butterfly stretch. This way will be a little more intense with the stretch.. Now standing up, you can try a sumo stretch. This is harder to do, and you will get an even bigger stretch, so you might want to wait for this one until the others are easy to do.. Finally, a side lunge will not only stretch the groin, but it will also strengthen it as well.. Related Videos: Pulled Groin Pain Stretches: https://youtu.be/22tWXwZ2DF8?list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q. Inner Thigh Strengthening Exercises: https://youtu.be/XqdcQVs8Es4?list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Qc. = Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.. SUPPORT Dr. Jo on Patreon for as little as $1 a month, and get cool rewards: http://www.patreon.com/askdoctorjo. = 7 Groin Strain Stretches & Exercises: https://www.youtube.com/watch?v=YANA2VJeJRY. DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Here are a few of the best inner thigh stretches to prevent injuries. Standing Inner Thigh – This move increases your lateral mobility. Seated Hip – This is an excellent move to help maintain hip mobility.
Windshield Wipers – A move for the torso, inner, and outer. This simple stretch, sometimes called the butterfly stretch, stretches the groin and inner thigh. Here’s how to do it correctly. Get into a seated position.
Bend your knees and bring the soles of the feet together. Gate stretches. Stand on your left leg while you lift your right leg up. Raise your right knee to hip level, turn it out and open away from your body.
You will feel the stretch in your groin. Using trunk rotation (your chest, abdomen, and back), this stretch will target the hip flexor and groin muscles to ease groin pain. How to do it: Start in a half kneeling position.
You are aiming. To prevent groin strains, take care when exercising or doing any strenuous activities. This is especially important if you’ve already had a groin strain or have muscle weakness in this area. This simple dynamic stretch involves standing in one spot while you swing your legs as part of a warm-up. It targets your inner thighs, hips, and glutes.
Stand with your feet shoulder-width apart. Stretching the inner thighs and groin by holding the stretch reduces nerve stimulation to the region that can contribute to tightness and sensitivity. You can also stretch the area by moving your hip joints toward and away from the center of your body repeatedly. The best way to prevent groin strain is to avoid using the adductor muscle without proper training and preparation.
Especially if you play a sport that’s likely to cause groin strain, regularly. Lean away from your affected side to feel a stretch into your inner thigh/groin region. Hold this stretch for 15-20 seconds and repeat 3-5 times. Quadriceps Stretch – Standing. Bend the knee of your affected leg and use your hand to pull your foot up behind you so that you feel the stretch at the front of your thigh. Join Airrosti’s Dr.
Travis Owens to learn some simple exercises to relieve and prevent pain on the inside of the thigh brought on by a Groin Pull or Adductor.
List of related literature:
In athletes who perform many barbell squats and sit-and-reach exercises but neglect to strengthen the abdomen and stretch the hip flexors, the hamstrings are often flexible while the abdominal muscles are weak and the hip flexors are tight.
This Vinyasa creates a thorough stretch for the groin muscles, the adductors, while simultaneously seeking to strengthen their antagonists the abductors, located at the deep outer sides of the hip.
This technique not only targets the hip adductor muscles but acts as an effective stretch for the lower-back muscles as well.
from Stretching Anatomy by Arnold G. Nelson, Jouko Kokkonen Human Kinetics, 2020
This action is necessary to counteract the opposite tendency (lateral rotation of the thigh), which avoids stretching and lengthening the adductor muscles of the inner thigh.
Treatment to improve lower crossed syndrome includes strengthening the weak muscles (deep abdominals, gluteus maximus and medius) and stretching the hip flexors.
During the dynamic warmup the athlete is to move through a side lunge from right to left then step through and repeat for groin/adductor stretch meant to mimic cutting and change of direction.The athlete should maintain erect posture, avoiding trunk flexion, and maintain knee in line with foot.
• In step 1, contract the abdominals to create a slight posterior pelvic tilt and prevent the lower back from arching as the hip flexors contract to help support the legs, especially as the knee extensors straighten the legs.
from Pilates Anatomy by Rael Isacowitz, Karen S. Clippinger Human Kinetics, 2019
■ Techniques that focus on muscles that cross the joint (e.g. hypertonic hip adductors associated with medial collateral ligament sprain, hypertonic hamstring muscles associated with anterior cruciate ligament sprain).
Gently apply pressure to your right knee with your hands in a direction that is down and away from your right shoulder (see Figure 421) until you feel alight, comfortable stretch in the outer portion of your right hip and/or in the groin.
from Golf For Dummies by Gary McCord, Alicia Harney, Alice Cooper Wiley, 2011
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
Thanks doctor Jo. I work as a chef and routinely spend 10 hours on my feet on hard floors. I am currently wearing pro crocs but intuitively know they are not providing adequate support. Any suggestions on good non slip shoes? Maybe I need to drag out the floor mats also. Yesterday I got a groin strain but have no idea what caused it other than 35k steps��
After doing the 2nd exercise that is keeping right thigh straight and left thigh bending towards left is giving me pain at left inguinal canal area… It’s like some one has put an injection over that place… Should I continue doing exercises Please do Respond
Hi i found your vid from a comment on a thread somewhere, I skateboard and keep hurting my hip flexor.. Ive worked out i need to become more flexible to be able to kick behind me (towards 7 o’clock) with my weak foot. I need my groin and inner thigh muscles to become loose. I currently cant even sit with my legs crossed on the floor but I never could anyway ha. So I’m hoping your video will help me out, I’m going to do this stretch 3 times a day from now on, will give you a update later down the line. Many thanks
hey I recently think I may have either pulled or tore my groin. so I was at soccer practice two days ago and I stretched for like 5 minutes before I played. I did mostly hamstring stretches because I always seem to hurt my hamstrings. I just recovered from a hamstring strain. and that practice I had 0 problems. after practice I stretched too. But the next morning it hurt a little. and then the pain stayed the same through out the day. But now this morning I see a small bruise kind of by my crouch like the inner thigh and my groin hurts pretty badly. I mean I can still walk on it but it hurts when I run or kick or stretch my legs. How long is the recovery time, and is it a tear or strain or pull? Please reply ASAP
Yesterday I did a leg workout and today I’m feeling my adductors super sore and I didn’t even did any adductor exercise. I just did box jumps, explosive squats, sprints, squats, single leg glute bridges, band laying leg curls and calf raises. What am I doing wrong?
If you have Circulatory issues? Then don’t worry here is the perfect solution for you [Check Details Here=> https://plus.google.com/u/4/117309684281297662218/posts/2QokVGbQmPK%5D. Think of the hips as a barometer. The health and flexibility of your hip muscles are an indicator of the strength and health of our whole body.
I have right adductor longus insertion tear injury for 8 months, I got cortison shot in the area of injury but not help me well. I’M really confused about it, can you please guide me with proper solution.
Hi Dr. Jo. I’m having a groin muscle tear and was told to rest for a month by my doc. Having anti inflammatory tabs since 2 weeks. Can I perform these exercises now or after I’m healed?
Just came upon your site, in that I’m thinking of changing out my Motorhome batteries as well. I’ve got 4 golf cart 6V batteries, thinking of going with AGM this time. Wondering if I should add two more ( lovy.biz/44oi ) as I have a residential fridge that tends to pull out many Ah’s from my system. I’m new to this lifestyle, so a ton to learn…nothing for wifi or cell boosting yet, so as I say, lots to learn.
I do a band side walk/shuffle like you find in a gym class as a workout for golf. I now have a recurring groin strain three weeks ago I was in serious pain in the groin area. Is the band workout causing the groin strain?
Sometimes it’s not an Adductor issue, it’s a Hernia!! Like she said at the beginning, it’s best to consult your primary care or a PhysioTherapist. Nothing worse than trying to fix a problem you thought you had, only to find out that wasnt the problem. Great video!
I pulled my groin like 6 months ago, on my karate training, I was resting for a month and came back to traning but my groin hurt. It hurts even now when I stretch my leg. What should I do?
Groin was sore after running 10K today, these stretches really worked…So I will add them to my pre and post stretch routine, using the suggested times for pre and post run stretching and see how it goes. Thanks for your advice:)
Even haters will hate something that’s great. Who are those 83 miserable people. I Loved it. Thanks for the tips. Been doing P90X and my heisman move and lifting my leg has cause the groin stretch. I took notes and action… and am ready to heal.
10 years ago I really hurt my groin doing a sit-up without breathing correctly. I was in incredible pain for at least a week. Just getting up from laying on the couch to go to the bathroom was awful groin pain. Fast forward 10 years and I pulled it again 2 weeks ago. But, only 10-20% of what it felt like back then.
I’ve rested for 2 weeks and today I’m starting stretching and doing the side hip adductor lifts 10rep 2sets a few times a day.
Thanks a lot for this!! Groin injuries are not fun.
Not sure what I’ve done to my groin it hurts around the start of the abductor Longus and pectineus..hurts to left knee up when standing or if I’m laying on my back lifting my leg up straight..
I recently had the groin pull and I started the stretches today. But now I can feel some pain while walking and getting up from the bed which I didn’t have earlier. So is this pain good or should I reduce the intensity of the exercises?
Because we have gotten so many requests for exercises to do about groin/ hip pain, we resorted to creating a very affordable 4-week guide. What should you do if this test worked for you? You should get this guide and see what else we know. https://www.p2sportscare.com/product/hip-mini-guide/…Or you can come see us in Huntington Beach CA. Either way is fine with us!
I know this vid is a little old, but I just found it after sustaining a groin strain last night in my 1st of 2 soccer games. could barely play in the 2nd one and barely walk this morning. Just tried this stretch and it made a HUGE improvement right off the bat! Thanks so much!
I recently started easing myself back into the splits, I almost got there but one day I went down and I kind of slipped and went into full split and heard popping, was a little painful but not to the point I couldn’t walk or carry on at cheer practice. My question is maybe what happen, I stopped stretching out of fear and my flexibility has gotten worse since
Ive had groin pain for close to 5 months and no matter what I try it wont go away. I try resting for weeks i try to make sure i stretch and warmup extra before my games but nothing is working. Im going to try these I really hope this helps.
I did a leg work out that has been giving me pain along my groin, for a few days now. These stretches actually eased the pain and genuinely have helped. Thanks!
I have a tricky lower back. It’s been popping during tennis which usually results in a very stiff getting-out-of-bed experience the next day. The last time it happened, my inner thigh throbbed the next day and I have pain around my knee. Sitting irritates my leg the most. Does this sound like a groin pull to you?
Hi Dr. Jo, I pulled my groin from hitting too many golf balls. It hurts too bad to play so I’m going to lay off it until it feels better. What’s the best way to get it to heal fast? How long does It usually take to heal? Should I do an ice bath, and if yes for how long?
Once I heal, I plan on using these stretches prior to practicing and playing to help prevent a future pull / strain.
Quick question: is it okay to do these exercises right away? When stretching on my own yesterday before finding this video, it felt good, but the groin soreness increased later. Is there a guideline about how long to rest after a mild strain (I believe grade 1-2) before beginning these? Thank you for your time & excellent videos, they’ve helped me so much in the past!
Thank you. Looked at other stretch and strengthen exercises, while they look great, were waaaay too advanced for me based on my pain level. These exercises are a perfect starting and moving up point!
I was squatting and went to far down and my physical education teacher said that I was because I went to far down, do you think these will help she it the pain where I pointed to was in my groin.
hi there,i am a squash player(5 sessions wkly) and am finding that i am very lightly pulling my groin on court on a regular basis including when i swim brest stroke, its the big kick action that causes slight pain for about 1 day but its happening alot now.please advise what to do and when or should i just go through it. regards ivano dimarco
Hi, what doctor should i visit in regards to a possible pulled groin? Originally thought it was my hip flexor but now the pain seems isolated to the groin, i also feel lower back pain. I overused the muscle running and weight training. Went to two different physical therapist (they only used e stim and massaged my back which did not help) and a chiropractor (he said it was a tilted hip/pelvis) but the pain hasn’t subsided. It’s been three weeks and I’m still limping.Tried your stretches but want to make sure I’m not aggravating it, thanks in advance for your response!
Okay so I suffered a pretty bad strain a while ago, and I’ve been icing and compressing it for a few days, can I start with these exercises now? Could somebody answer this for me please??
The worst pain I have ever felt was in my inner left thigh about half way down. I tried every position to try to get some relief. The one you showed was the one that made the pain begin to subside. Now when it happens I drop to the floor immediately and get in stretch position. Great video. Many thanks!
Hello Melissa. Thank you so much for this video I was having this very painful groin cramps in my left thigh in the mornings when I get up. The pain is excruciating. I tried your stretch and it helps a lot. Thank you very much I like your video and your explanations are very clear and thorough. Too bad I came to your YouTube channel a little late. I wish you would continue to make more YouTube videos. Thank you again and all the best.
Thank you for your advice, I’m 47 an my pelvic area inner thighs hurt terribly. I’ve started today stretching, I am hoping that the stretches will help.. thank you for making video
I’ve had groin problems for around 4 years now (I’m 14 years old) and I’ve been to see a physio and the problem won’t go away. It’s whenever I put my leg in an awkward position it makes a sharp pain in my groin and I don’t know what to do it feels like the pain will never go away
I have a question for you doctor? I have a pain and buring sensation just on the side of my testicles(left side) there is a warm sensation and my whole leg is having a little numb sensation What might it be doctor???
I pulled my groin playing football last year and mostly played through it and gave it about 10 months and felt no pain but just pulled it again a few days ago and it’s not excruciating pain it’s just uncomfortable but I don’t want to return too soon and injure it. What should I do?
That is the worst list of bullshit, non-scientiffic rehabadvice for an adductor tear. Just deaload->reload it and address weaknesses in pelvic, core and hip musculature.
Thanks for posting this, I have a groin strain that simply hasn’t healed with rest One question: on the third exercise (which I’m hesitant to call the ball squeeze… ;-P ) you state the knees should be shoulder width apart (is that starting position?) but how far apart should feet be: together or inline with knees / shoulders? Thanks
How many times do you do it? I’m having inner thigh groin pain that keeps me from walking normally and sometimes there’s shooting pain when I can barely walk at all. It’s been intermittent but has now gone on for days and my lower back is hurting. I’ll try to see a doctor but I’m looking for some immediate relief so I can walk. It’s painful just to pull my left leg into the car. Thanks.
I’ve had severe groin pain for over a year now, I’ve tried some exercises but I haven’t been consistent through it. I’ll take this more seriously now, thanks Doc Jo
I’m 38 and always been fit. No problems, no broken bones. All a sudden, My groin hurts any time I do push ups now or walk on a steep incline. No bulge, left side of testicles. Even sex with my girl in top feels really awkward sometimes. This has been going on for a year. Like I said no bulge. One doc said oh, a hernia. 2 more said no. This is very aggervating
I have inner thigh pain and rested for 3 weeks. I was only doing ab exercises and started feeling inner thigh pain. I started very mild exercises after 3 weeks because the pain had almost gone. But now it has started again. What should I do?
Water on tiles in shop. Slipped so bad lost conciousness for a few seconds. Slipped with right foot which is the painful side. 12mths today and still major pain. Not sure what happened exactly to leg when I fell.
Hi Doctor Jo. I’m doing the exercise where I roll my leg out and then lift it back up however sometimes during this exercise it feels sore and tender. After the exercise it can feel tender too. Is that normal? Should I stop doing the exercise or keep going with the exercise daily?
I just recently started workout out again and I pulled my muscle on my inner thigh and I didn’t notice until 2 days later I just thought I was sore but it pops everytime I try to get back up so it’s feeling more uncomfortable the more I start walking more what do I do
Thanks for sharing your excellent advice for a pulled groin. I have been trying desperately to strengthen my muscles that are,athropede because of spinal injuries and R/A. But I overdid my exercises for my sciatica I got from exercising. And now I am icing it down and taking an anti-inflammatory. I feel like I am way too young to fall apart and want desperately to be able to get better so I can return to work one day. Being on disability benefits alone is very hard and I want to have a life again. I used to be so highly active in swimming, water skiing, hiking, mt climbing etc, and rheumatoid arthritis and spinal injuries have kicked my butt. I thank you for your time to make these great videos. I hate running to the Dr. For every thing. If it gets worse, after icing it down and your exercises. Then I will have no option. Very swollen groin muscle. Have a great day today and always and keep the great work of your YouTube channel.
Ran Wed. morning. Felt a slight twinge in the R groin. Slowed down and ran for another 40 minutes. No pain. Thurs. all day at work felt sharp, annoying pain. Pain scale 3/10. Thurs. night had a lot of difficulty changing positions while sleeping. Even hard to get on to the bed. Pain still sharp. Pain scale 5/10. Fri. at work pain is still sharp, radiates a few inches towards inner thigh and a few inches toward appendix. Had to do on and off toe-touch wt. bearing throughout the day. Fri. night was too painful to change any positions in bed. Woke up Sat. and could barely walk. Pain scale 7/10. Was able to straighten my posture the longer I was up and moving, but after even brief sitting, the pain and bent posture returned. I’m never pain free. Tried ice, bio-freeze and 800 ibuprofen with fair results. Need to get back to training big charity race this fall, but I can’t even walk normally, esp. upon rising. Plz help.
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
Thanks doctor Jo. I work as a chef and routinely spend 10 hours on my feet on hard floors. I am currently wearing pro crocs but intuitively know they are not providing adequate support. Any suggestions on good non slip shoes? Maybe I need to drag out the floor mats also. Yesterday I got a groin strain but have no idea what caused it other than 35k steps��
After doing the 2nd exercise that is keeping right thigh straight and left thigh bending towards left is giving me pain at left inguinal canal area… It’s like some one has put an injection over that place…
Should I continue doing exercises
Please do Respond
Hi i found your vid from a comment on a thread somewhere, I skateboard and keep hurting my hip flexor.. Ive worked out i need to become more flexible to be able to kick behind me (towards 7 o’clock) with my weak foot. I need my groin and inner thigh muscles to become loose. I currently cant even sit with my legs crossed on the floor but I never could anyway ha. So I’m hoping your video will help me out, I’m going to do this stretch 3 times a day from now on, will give you a update later down the line. Many thanks
Subscribed I strain in June and still messed up. I tried to walk it out wait it out finally getting an appointment with orthopedic dr
hey I recently think I may have either pulled or tore my groin. so I was at soccer practice two days ago and I stretched for like 5 minutes before I played. I did mostly hamstring stretches because I always seem to hurt my hamstrings. I just recovered from a hamstring strain. and that practice I had 0 problems. after practice I stretched too. But the next morning it hurt a little. and then the pain stayed the same through out the day. But now this morning I see a small bruise kind of by my crouch like the inner thigh and my groin hurts pretty badly. I mean I can still walk on it but it hurts when I run or kick or stretch my legs. How long is the recovery time, and is it a tear or strain or pull? Please reply ASAP
Yesterday I did a leg workout and today I’m feeling my adductors super sore and I didn’t even did any adductor exercise. I just did box jumps, explosive squats, sprints, squats, single leg glute bridges, band laying leg curls and calf raises. What am I doing wrong?
If you have Circulatory issues? Then don’t worry here is the perfect solution for you [Check Details Here=> https://plus.google.com/u/4/117309684281297662218/posts/2QokVGbQmPK%5D. Think of the hips as a barometer. The health and flexibility of your hip muscles are an indicator of the strength and health of our whole body.
Doctor, I have pain in my groin but I still want to ride my bicycle. Should I take a rest first or keep cycling slowly? thank you
I have right adductor longus insertion tear injury for 8 months, I got cortison shot in the area of injury but not help me well. I’M really confused about it, can you please guide me with proper solution.
Regards
Hi Dr. Jo. I’m having a groin muscle tear and was told to rest for a month by my doc. Having anti inflammatory tabs since 2 weeks. Can I perform these exercises now or after I’m healed?
Just came upon your site, in that I’m thinking of changing out my Motorhome batteries as well. I’ve got 4 golf cart 6V batteries, thinking of going with AGM this time. Wondering if I should add two more ( lovy.biz/44oi ) as I have a residential fridge that tends to pull out many Ah’s from my system. I’m new to this lifestyle, so a ton to learn…nothing for wifi or cell boosting yet, so as I say, lots to learn.
I do a band side walk/shuffle like you find in a gym class as a workout for golf. I now have a recurring groin strain three weeks ago I was in serious pain in the groin area. Is the band workout causing the groin strain?
also it’s not clear which leg is supposedly pulled here? for example, i have strained my groin on the left… do i kneel on the left or right?
Sometimes it’s not an Adductor issue, it’s a Hernia!! Like she said at the beginning, it’s best to consult your primary care or a PhysioTherapist. Nothing worse than trying to fix a problem you thought you had, only to find out that wasnt the problem. Great video!
I pulled my groin like 6 months ago, on my karate training, I was resting for a month and came back to traning but my groin hurt. It hurts even now when I stretch my leg. What should I do?
Groin was sore after running 10K today, these stretches really worked…So I will add them to my pre and post stretch routine, using the suggested times for pre and post run stretching and see how it goes. Thanks for your advice:)
Thx so much! This helped me instantly…..aaahhhh my mom is a pt and this vid is the next best thing 😉 helps to follow along and see it
Even haters will hate something that’s great. Who are those 83 miserable people. I Loved it. Thanks for the tips. Been doing P90X and my heisman move and lifting my leg has cause the groin stretch. I took notes and action… and am ready to heal.
10 years ago I really hurt my groin doing a sit-up without breathing correctly. I was in incredible pain for at least a week. Just getting up from laying on the couch to go to the bathroom was awful groin pain. Fast forward 10 years and I pulled it again 2 weeks ago. But, only 10-20% of what it felt like back then.
I’ve rested for 2 weeks and today I’m starting stretching and doing the side hip adductor lifts 10rep 2sets a few times a day.
Thanks a lot for this!! Groin injuries are not fun.
Not sure what I’ve done to my groin it hurts around the start of the abductor Longus and pectineus..hurts to left knee up when standing or if I’m laying on my back lifting my leg up straight..
I recently had the groin pull and I started the stretches today. But now I can feel some pain while walking and getting up from the bed which I didn’t have earlier. So is this pain good or should I reduce the intensity of the exercises?
Because we have gotten so many requests for exercises to do about groin/ hip pain, we resorted to creating a very affordable 4-week guide.
What should you do if this test worked for you? You should get this guide and see what else we know. https://www.p2sportscare.com/product/hip-mini-guide/…Or you can come see us in Huntington Beach CA. Either way is fine with us!
hi, been havin groin pain for awhile now. Tried ur steps in dis vid n felt immediate relief. Awesome, sir!.keep up d great work…������
I know this vid is a little old, but I just found it after sustaining a groin strain last night in my 1st of 2 soccer games. could barely play in the 2nd one and barely walk this morning. Just tried this stretch and it made a HUGE improvement right off the bat! Thanks so much!
I can’t even get to the point where I can stretch it out because my leg just starts shaking and the pain in insane. Joins of getting older haha
I recently started easing myself back into the splits, I almost got there but one day I went down and I kind of slipped and went into full split and heard popping, was a little painful but not to the point I couldn’t walk or carry on at cheer practice. My question is maybe what happen, I stopped stretching out of fear and my flexibility has gotten worse since
Ive had groin pain for close to 5 months and no matter what I try it wont go away. I try resting for weeks i try to make sure i stretch and warmup extra before my games but nothing is working. Im going to try these I really hope this helps.
I did a leg work out that has been giving me pain along my groin, for a few days now. These stretches actually eased the pain and genuinely have helped. Thanks!
I have a tricky lower back. It’s been popping during tennis which usually results in a very stiff getting-out-of-bed experience the next day. The last time it happened, my inner thigh throbbed the next day and I have pain around my knee. Sitting irritates my leg the most. Does this sound like a groin pull to you?
Hi Dr. Jo, I pulled my groin from hitting too many golf balls. It hurts too bad to play so I’m going to lay off it until it feels better. What’s the best way to get it to heal fast? How long does It usually take to heal? Should I do an ice bath, and if yes for how long?
Once I heal, I plan on using these stretches prior to practicing and playing to help prevent a future pull / strain.
Quick question: is it okay to do these exercises right away? When stretching on my own yesterday before finding this video, it felt good, but the groin soreness increased later. Is there a guideline about how long to rest after a mild strain (I believe grade 1-2) before beginning these? Thank you for your time & excellent videos, they’ve helped me so much in the past!
Thank you. Looked at other stretch and strengthen exercises, while they look great, were waaaay too advanced for me based on my pain level. These exercises are a perfect starting and moving up point!
I was squatting and went to far down and my physical education teacher said that I was because I went to far down, do you think these will help she it the pain where I pointed to was in my groin.
hi there,i am a squash player(5 sessions wkly) and am finding that i am very lightly pulling my groin on court on a regular basis including when i swim brest stroke, its the big kick action that causes slight pain for about 1 day but its happening alot now.please advise what to do and when or should i just go through it.
regards
ivano dimarco
Hi, what doctor should i visit in regards to a possible pulled groin? Originally thought it was my hip flexor but now the pain seems isolated to the groin, i also feel lower back pain. I overused the muscle running and weight training. Went to two different physical therapist (they only used e stim and massaged my back which did not help) and a chiropractor (he said it was a tilted hip/pelvis) but the pain hasn’t subsided. It’s been three weeks and I’m still limping.Tried your stretches but want to make sure I’m not aggravating it, thanks in advance for your response!
Okay so I suffered a pretty bad strain a while ago, and I’ve been icing and compressing it for a few days, can I start with these exercises now? Could somebody answer this for me please??
I had right side inguinal hernia surgery 10 years ago. And now, there is chronic discomfort in my right groin. These exercises suggested?
The worst pain I have ever felt was in my inner left thigh about half way down. I tried every position to try to get some relief. The one you showed was the one that made the pain begin to subside. Now when it happens I drop to the floor immediately and get in stretch position. Great video. Many thanks!
Hello Melissa. Thank you so much for this video I was having this very painful groin cramps in my left thigh in the mornings when I get up. The pain is excruciating. I tried your stretch and it helps a lot. Thank you very much I like your video and your explanations are very clear and thorough. Too bad I came to your YouTube channel a little late. I wish you would continue to make more YouTube videos. Thank you again and all the best.
Thank you for your advice, I’m 47 an my pelvic area inner thighs hurt terribly. I’ve started today stretching, I am hoping that the stretches will help.. thank you for making video
I’ve had groin problems for around 4 years now (I’m 14 years old) and I’ve been to see a physio and the problem won’t go away. It’s whenever I put my leg in an awkward position it makes a sharp pain in my groin and I don’t know what to do it feels like the pain will never go away
I have a question for you doctor?
I have a pain and buring sensation just on the side of my testicles(left side) there is a warm sensation and my whole leg is having a little numb sensation
What might it be doctor???
I pulled my groin playing football last year and mostly played through it and gave it about 10 months and felt no pain but just pulled it again a few days ago and it’s not excruciating pain it’s just uncomfortable but I don’t want to return too soon and injure it. What should I do?
That is the worst list of bullshit, non-scientiffic rehabadvice for an adductor tear. Just deaload->reload it and address weaknesses in pelvic, core and hip musculature.
i cant even get my doctor to refer to specialists let alone give me steroid shots…..im fucked….been in pain for years now and its only getting worse…
Thanks for posting this, I have a groin strain that simply hasn’t healed with rest
One question: on the third exercise (which I’m hesitant to call the ball squeeze… ;-P ) you state the knees should be shoulder width apart (is that starting position?) but how far apart should feet be: together or inline with knees / shoulders? Thanks
How many times do you do it? I’m having inner thigh groin pain that keeps me from walking normally and sometimes there’s shooting pain when I can barely walk at all. It’s been intermittent but has now gone on for days and my lower back is hurting. I’ll try to see a doctor but I’m looking for some immediate relief so I can walk. It’s painful just to pull my left leg into the car. Thanks.
I’ve had severe groin pain for over a year now, I’ve tried some exercises but I haven’t been consistent through it.
I’ll take this more seriously now, thanks Doc Jo
I’m 38 and always been fit. No problems, no broken bones. All a sudden, My groin hurts any time I do push ups now or walk on a steep incline. No bulge, left side of testicles. Even sex with my girl in top feels really awkward sometimes. This has been going on for a year. Like I said no bulge. One doc said oh, a hernia. 2 more said no. This is very aggervating
any advice on a pulled groin recovery….I play guard on offensive line (American football) ans it’s been killing for a few months.
I have inner thigh pain and rested for 3 weeks. I was only doing ab exercises and started feeling inner thigh pain. I started very mild exercises after 3 weeks because the pain had almost gone. But now it has started again. What should I do?
Water on tiles in shop. Slipped so bad lost conciousness for a few seconds. Slipped with right foot which is the painful side. 12mths today and still major pain. Not sure what happened exactly to leg when I fell.
what is the difference between the three stretches?can you please tell me which adductor do we stretch in every different stretch?
Hi Doctor Jo. I’m doing the exercise where I roll my leg out and then lift it back up however sometimes during this exercise it feels sore and tender. After the exercise it can feel tender too. Is that normal? Should I stop doing the exercise or keep going with the exercise daily?
I just recently started workout out again and I pulled my muscle on my inner thigh and I didn’t notice until 2 days later I just thought I was sore but it pops everytime I try to get back up so it’s feeling more uncomfortable the more I start walking more what do I do
i pulled my groin and it hurts so much that i am laughing in my bed..i cant sleep and barely move. i will try this. damn this shit hurts.
Thanks for sharing your excellent advice for a pulled groin. I have been trying desperately to strengthen my muscles that are,athropede because of spinal injuries and R/A. But I overdid my exercises for my sciatica I got from exercising. And now I am icing it down and taking an anti-inflammatory. I feel like I am way too young to fall apart and want desperately to be able to get better so I can return to work one day. Being on disability benefits alone is very hard and I want to have a life again. I used to be so highly active in swimming, water skiing, hiking, mt climbing etc, and rheumatoid arthritis and spinal injuries have kicked my butt. I thank you for your time to make these great videos. I hate running to the Dr. For every thing. If it gets worse, after icing it down and your exercises. Then I will have no option. Very swollen groin muscle. Have a great day today and always and keep the great work of your YouTube channel.
Ran Wed. morning. Felt a slight twinge in the R groin. Slowed down and ran for another 40 minutes. No pain. Thurs. all day at work felt sharp, annoying pain. Pain scale 3/10. Thurs. night had a lot of difficulty changing positions while sleeping. Even hard to get on to the bed. Pain still sharp. Pain scale 5/10. Fri. at work pain is still sharp, radiates a few inches towards inner thigh and a few inches toward appendix. Had to do on and off toe-touch wt. bearing throughout the day. Fri. night was too painful to change any positions in bed. Woke up Sat. and could barely walk. Pain scale 7/10. Was able to straighten my posture the longer I was up and moving, but after even brief sitting, the pain and bent posture returned. I’m never pain free. Tried ice, bio-freeze and 800 ibuprofen with fair results. Need to get back to training big charity race this fall, but I can’t even walk normally, esp. upon rising. Plz help.