4 Recovery Tips for Groin Strains

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The adductor muscles of the inner thighs play a crucial role in hip and leg mobility. Despite our reliance on these muscles for daily movement, they are often overlooked during training. This combination of weakness and overuse is common, and often an underlying cause of groin injuries like adductor strains.

Adductor strains, often called “groin pulls” or “groin strains,” may seem like a minor pain at first. You may even be tempted to “walk it off” and continue activity. Unfortunately, ignoring the pain will likely increase the severity of your injury and lengthen the time it takes to recover.

While some adductor strains are more severe than others, even a mild case can become worse or lead to other injuries if steps aren’t taken to ensure proper recovery.  At Airrosti, our providers can help you understand your injury, develop a customized treatment plan, and give you resources to help you live pain free.

Signs of a High Adductor (Groin) Strain

Adductor strains are common injuries that affect athletes who do a lot of running, jumping, and pivoting. Other risk factors like falling, lifting heavy objects, stress from overexertion, and lack of proper conditioning can also contribute to getting an adductor strain.

Here are a few common symptoms to watch out for if you suspect you may be suffering from an adductor strain:

  • Swelling or bruising in the inner thigh
  • Difficulty walking or running
  • Reduced range of motion
  • Decreased leg strength
  • Pain that is felt in the inner thigh, especially when moving the leg

4 Ways to Help Reduce Pain from Groin Strains

Recovery Tip 1: Ice

When it comes to treating a pulled muscle, one of the first things you should do is rest the affected muscle and avoid doing activities that can worsen the strain. To help reduce swelling and pain, you can also apply an ice pack to the area for 10-15 minutes at a time.

Recovery Tip 2: Compression and Elevation

Using a compression wrap or elastic bandage around the pulled muscle can also help reduce inflammation and swelling while protecting the muscle from further injury. If possible, you can also elevate the injury above your heart to reduce swelling and inflammation.

Recovery Tip 3: Return to Activities Gradually

Giving an injury enough time to heal properly is critical, especially if you want to avoid injury recurrence. Remember to take it slow and return to normal activities gradually. While you may feel better now, the time spent in recovery has likely reduced the strength and flexibility of your adductors.

If you’re an athlete, practicing functional, sports-specific drills that focus on lower body training may also help you return to peak condition.

Recovery Tip 4: Strength & Mobility Exercises for Adductors

You can also give your recovery a boost with a few daily exercises demonstrated by Airrosti’s Travis Owens, DC. These simple exercises can help relieve pain associated with groin pulls while strengthening the adductors.

*Disclaimer: Always consult with your doctor before starting any exercise program.  If you experience any numbness, tingling or reproduction of your symptoms, please contact your doctor.

Conservative Treatment for Groin Strains

If you’re currently struggling with an adductor strain, schedule an appointment with an Airrosti provider today.  Our providers are singularly focused on helping patients return to pain-free activity quickly by finding and treating pain at the source. By combining hands-on manual therapy with a customized active rehab plan, we can help you return to pain-free activity in as few as 3 visits (based on patient-reported outcomes).

Find an Airrosti provider near you to get started. We offer both in-office and virtual appointments to best suit your needs.

Call us today at (800) 404-6050 to learn more about Airrosti treatment.

Read our Medical Disclaimer here.

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