Groin strain exercises at home
A groin strain is a pull in the adductor muscles on the inside of the thigh, common in hockey, soccer and any sport with quick changes of direction.
Between physio sessions, not medical advice. This is general exercise education for common, non-serious groin pain. It isn't a diagnosis. Check with your physiotherapist or doctor before starting, stop if pain is sharp or getting worse, and read the warning signs below first.
Common contributing factors
- Quick cutting, kicking or skating
- Weak adductors compared with the outer hip
- A previous groin strain
Gentle exercises people often use
- Adductor squeeze5 × 20–30s
On your back, knees bent, squeeze a pillow or ball between your knees.
- Side-lying adduction3 × 12 each side
Lying on your side, lift the bottom leg slightly off the floor.
- Copenhagen plank (short lever)3 × 15s each side
Side plank with your top knee resting on a bench, lift your hips. Only once squeezes are pain-free.
- Lateral lunge3 × 8 each side
Step wide to one side, sit back into that hip, push back to centre.
Most mild groin strains improve in 2 to 6 weeks. Return to skating or sprinting gradually once squeezes and lunges are pain-free.
Warning signs: get checked first
Don't start, or stop, and see a health professional if any of these apply.
- A lump in the groin that gets bigger when you cough
- Groin pain with testicular pain or swelling
- Swelling, redness or heat that is getting worse, or you feel unwell or feverish
Keep it going between sessions with Apex One
Home exercises only work if you do them. Apex One+ includes guided recovery programs that talk you through each exercise out loud, time your holds and check your pain before and after every session, so you can show your physiotherapist how it's going.
Questions
What exercises help groin strain?
Common options include adductor squeeze, side-lying adduction, copenhagen plank (short lever), lateral lunge. Your physiotherapist can tell you which suit you and how hard to push.
Should groin strain exercises hurt?
Mild discomfort of up to about 3 out of 10 that settles within 24 hours is usually acceptable. Sharp pain, or pain that's worse the next day, means ease off and check with your physiotherapist or doctor.
How long until it gets better?
Most mild groin strains improve in 2 to 6 weeks. Return to skating or sprinting gradually once squeezes and lunges are pain-free. Everyone is different; if it isn't improving after a few weeks, get it assessed.
Is this medical advice?
No. This is general exercise education for use between physio sessions. It isn't a diagnosis or a substitute for a physiotherapist or doctor.