This article provides a brief description about groin pull or strain and also some stretches for the same, that might prove beneficial.
The groin are a group of six muscles that run from the inner pelvis to the inner part of the thigh bone. They are medically termed as abductor muscles. Their function is to pull the legs together and help the movements of the hip joint. Their well functioning is very important for the athletes like swimmers, sprinters, hockey players, soccer players, runners, etc. This is why they include groin stretches as a part of their fitness regime.
A layman usually does not pay much attention to the significance of these muscles. However, they do when they develop groin pull or strain. This occurs when any of the groin muscles get injured, more specifically, stretched too far. The strain can be, either mild or serious. In a mild one, the muscle is pulled a bit beyond the normal excursion. In a severe one, it is pulled to such an extent that it develops a tear. In a majority of these cases, it is torn at the muscle fibers but the bulk of the tissue remains intact. The discomfort caused by this condition is highly painful and uncomfortable. Medical treatment is a must in most of the cases. The treatment usually involves cold compression and these stretches. Moreover, the stretches are an important part of its treatment.
Some Stretching Exercises
- Sit in a lunge position on the floor.
- Bend both the legs in a manner that the left foot and right knee are on the floor. You should keep your back straight and position yourself so that the left leg makes right angle with the floor.
- Try to stretch through your right groin. You can increase the stretch by leaning forward.
- Make sure that the position and movement is comfortable to you. In case it hurts, come back to your original posture slowly. If not, then try to stay in this position for about 10-12 seconds.
- Once done, come back to the original posture, wait for a couple of seconds and then perform the stretch by alternating the legs.
- Sit on your knees on the floor.
- Stretch both the thighs as far as you can while kneeling. You can support your body by placing your palms on the floor.
- Rest completely, with the forearms touching the floor. Hold this position for about 15 seconds.
- However, first, make sure that you are not hurting yourself with this exercise. Begin with a count of 10. Try to increase it, as you feel comfortable and confident.
- Lie on your back, straight on the floor. Bend both the legs.
- Place the left ankle on the right knee. Hold your left thigh with both the hands.
- Pull it gently towards your chest. You will feel the stretch in the groin. Stay in this posture for about 12 seconds.
- Come back to the original position and relax for a couple of seconds.
- Perform the same exercise, but by switching the legs this time. Do a count of 5 for each leg in the beginning. Gradually increase the number of repetitions as the time passes by.
- Stand straight on the floor. Move your legs, as far apart, as possible.
- Move the right toes slightly towards the right. Bend the right knee.
- Hold the right thigh with both your hands to support your body. You will feel a stretch in the left groin. Hold this posture for about 15 seconds.
- Come back to the previous standing position, relax for 2-3 seconds, and then perform this exercise with the left leg. A count of 10 is enough for beginners.
- This is one of the recommendable stretches during pregnancy. However, one must take a doctor’s consent before performing the same.
There are numerous benefits of performing the aforementioned stretches on a regular basis. You tend to have reduced muscle tension, increased range of joint movements, enhanced muscular coordination, improved blood circulation, and increased energy levels. Therefore, you should make it a part of your exercise regime, to stay fit for long.
Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.