Groin Strain

1. Do you feel pain here?

Groin strain refers to the injury or overstretching of the muscles in the groin area. The pain is typically localized in the inner thigh or groin region.
It may feel like a sharp or dull ache and can vary in intensity. In some cases, there may be tenderness or swelling in the affected area.

2. Do these activities cause pain?

Activities that involve sudden movements, twisting, or stretching of the groin muscles, such as kicking, sprinting, or changing direction abruptly, can aggravate the pain.
Movements that require abduction or adduction of the hip, such as spreading the legs apart or bringing them together, may also elicit discomfort or a pulling sensation in the groin.

3. Does this hurt?

Perform the adductor squeeze test at home: Lie on your back with your knees bent and feet flat on the ground. Squeeze your legs together while someone applies resistance on the inner side of your knees – you can also squeeze a ball or other object in between your legs.
If this maneuver reproduces pain in the groin region, it suggests a potential groin strain.

Disclaimer

The 3-step process provided here is for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. It does not claim to diagnose or replace a professional assessment. Always consult a qualified healthcare professional for an accurate diagnosis and appropriate treatment plan tailored to your specific condition. If you have any concerns about your health, seek the advice of your physician or a qualified health provider promptly.

Know your Injury

Did you know that when an acute sprain condition such as Wrist Sprain occurs, your soft tissues can get 'SICK'. This means that it is at a higher risk of re-injury as it does not perform and recover like normal, healthy tissue. When recovering from injuries, or preventing them, it's important to understand the pathological process and how it develops.

ZlaantEdu

Unraveling the Intricacies of Groin Strains with Zlaant

Ever felt that sudden, sharp pain on the inside of your leg while playing sports? You're not alone! Groin strains, also known as adductor strains, can be a real pain in the leg.

Read Now

- Description: Gradually increase resistance on adductor muscles using exercises like side-lying leg lifts or seated hip adduction with resistance bands.
- Benefit: Strengthens the adductor muscles while minimizing stress on the injured area, promoting tissue healing and stability.
- Reference: Hölmich, P. (2015). Groin injuries in athletes—development of clinical entities, treatment, and prevention. Doctoral Thesis - University of Copenhagen, 62(12), B5184. [Link to Article]
- Description: Perform dynamic and static stretching routines targeting the groin muscles, hip flexors, and surrounding tissues. Incorporate foam rolling or massage techniques to alleviate muscle tightness.
- Benefit: Improves flexibility, reduces muscle tension, and enhances range of motion, aiding in the restoration of functional movement patterns.
- Reference: Fredericson, M., & Misra, A. K. (2007). Epidemiology and aetiology of marathon running injuries. Sports Medicine, 37(4), 437-439. [Link to Article]

- Description: Perform exercises to target both adductor and abductor muscles, such as clam (abductor) and side-lying leg lifts (adductors).
- Benefit: Balance adductor/abductor strength to help stabilize the pelvis and maintain proper lower limb alignment, reducing the risk of groin strain.
- Reference: Fujisaki, K., Akasaka, K., Otsudo, T., Hattori, H., Hasebe, Y., & Hall, T. (2022). Risk Factors for Groin Pain in Male High School Soccer Players Undergoing an Injury Prevention Program: A Cluster Randomized Controlled Trial. Trauma Care, 2(2), 238-250. [Link to Article]
- Description: Practice both dynamic and static stretches for all muscles that cross the hip joint, use massage tools to aid myofascial release.
- Benefit: Improve mobility at the hip joint as reduced hip range of motion is a major risk factor for groin strain risk.
- Reference: Whittaker, J. L., Small, C., Maffey, L., & Emery, C. A. (2015). Risk factors for groin injury in sport: an updated systematic review. British journal of sports medicine, 49(12), 803-809. [Link to Article]

Products for a Groin Strain

R 1,705.00

Utilize the ZlaantBoard with its asymmetrical rocker and 21-degree slant to perform functional rehabilitative exercises that improve mobility, stability, and lower limb strength.

View Product

ZlaantShark - Handheld Massage ToolR 695.00

When your muscles and tendons are strained or injured, you can help them recover faster by increasing blood flow and loosening up the surrounding tissue. We designed the ZlaantS...

View Product

The Zlaant App

Many products, tools and support systems are available to us when we are fit and healthy but, when injured, we are often 'left out on a limb'. We designed the ZlaantApp to motivate and support the Zlaanter through their injury recovery and prevention journey so that they can perform at their peak!

150+ exercise tutorials
Comprehensive programs
Expert tips and advice
Strava integration
Smart watch integration
Rehab and prehab protocols
Specialist coach channels
Practitioner channels
Sport club and event channels
Community chat rooms
Challenges and rewards
Live classes

USE YOUR FREE TRIAL

Testimonials

From rehab point of view I enjoy the board because of how easy it is to use while still giving you freedom to get creative with exercises. Also rugby being a running sport the stability training i can get in for my ankles and knees are invaluable.

JJ Kotze

Stormers Rugby Player

It's been incredible to use the Zlaant Board and Shark in particular. It helps me with strength as well as a massage tool.

Antonio Gambino

The ZlaantBoard offers another dimension to my training that helps me in my strength and conditioning journey. I it something that I can use at home or take with with to work and use whenever I need to.

Phillip Gibb

I had ankle problems when running on trail and my coach recommended a few exercises and also getting a ZlaantBoard to help strengthen my ankles.

Ehtan Sullivan

The ZlaantBoard has been super helpful in making me a better athlete.

Dean Priestman

Cart0 items

Do I have a Groin Strain?