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. Continue reading to learn four recovery tips for groin strains, and how Airrosti can help!
Signs of an 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 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
- Snapping or popping sound at the moment of injury
- Decreased leg strength
- Pain that is felt in the inner thigh, especially when moving the leg
4 Tips to Help Reduce Pain from Groin Strains
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.
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 injured area above your heart to reduce swelling and inflammation. You can help keep your leg or hip elevated by using a pillow, blanket, or rolled towels to raise the affected area.
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 focusing on lower body training may also help you return to peak condition.
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 Care for Groin Strains
While some adductor strains are more severe than others, even a mild case can worsen or lead to other injuries if steps aren’t taken to ensure proper recovery. If you have tried these four recovery tips for groin strains, but your pain is still lingering, contact Airrosti!
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. If you’re currently struggling with an adductor strain, schedule an appointment with an Airrosti Provider today.
Call us at (800) 404-6050 to learn more.
Read our Medical Disclaimer here.