how to repair a pulled groin muscle

How long does a pulled groin muscle take to heal?

You should:

• Always warm up your legs and groin muscles before physical activity. ...
• Wear shoes with good support that fit well.
• Always increase the intensity of your physical activity slowly -- no more than a 10% increase a week.
• Stop exercising if you feel pain or tightness in your groin or the inside of your thigh.

More items...

How long to heal a groin pull?

How to Manage your groin strain

1. Stop all exercise. Do not continue any form of exercise and seek the advice of your osteopath or physiotherapist. ...
2. Apply RICE. RICE stands for Rest, Ice, Compression and Elevation, which will relieve pain and reduce swelling. ...
3. Treat quickly. ...
4. See a Physiotherapist. ...

How to recover from a pulled groin?

What is the best exercise for pulled groin?

• Lie on your back with bent knees.
• Press your feet into the floor.
• Allow your knees to drop open to the sides.
• Press the soles of your feet together.
• Hold this position for up to 30 seconds.
• Return your knees to the starting position.
• Repeat 3 times.

What is the treatment for a pulled groin?

To speed the healing, you can:

• Ice the inside of your thigh to reduce pain and swelling. ...
• Compress your thigh using an elastic bandage or tape.
• Take anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs ( NSAIDs ), like ibuprofen and naproxen, will help with pain and swelling. But studies show their effects are controversial especially if taken long-term. ...

How long does it take for a groin injury to heal?

If you have a bad strain, you may walk with a limp while it heals. Rest and other home care can help the muscle heal. Healing can take up to 3 weeks or more. Your doctor may want to see you again in 2 to 3 weeks.

What is the fastest way to heal a pulled groin?

To speed the healing, you can:Ice the inside of your thigh to reduce pain and swelling. Experts recommend doing it for 20 to 30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone.Compress your thigh using an elastic bandage or tape.Take anti-inflammatory painkillers.

Should you stretch a pulled groin?

You can begin stretching your groin muscles right away. Stretch gently and avoid any pain. If you have pain while doing these exercises, you should not do them. Standing groin stretch: Bend down and slide your injured leg out to your side.

Is walking good for a pulled groin muscle?

The First 24 to 48 Hours Rest the area by avoiding walking or any activity that causes pain. Crutches may be recommended to reduce further strain on the muscles when walking. Apply ice packs to the area for 15 to 20 minutes every 2 hours. Compress the area with an elastic bandage wrap.

How do I know if my groin pain is serious?

Seek immediate medical attention if you have:Groin pain associated with back, abdomen or chest pain.Sudden, severe testicle pain.Testicle pain and swelling accompanied by nausea, vomiting, fever, chills or blood in the urine.

Should you massage a pulled groin muscle?

After the acute stage of injury your doctor may recommend to start gently stretching the area (see some examples of stretches below), to apply heat to relax the tight muscles and may also recommend massage.

How do you tell if you pulled your groin?

Groin strain symptomsbruising or swelling of the inner thigh.pain when a person raises their knee.pain when a person closes or opens their legs.the groin or inner thigh may feel warmer than usual.muscles feel weak or tight.limping or difficulty moving the leg.

What is the best exercise for a groin strain?

1. Hip adductor stretchLie on your back with bent knees.Press your feet into the floor.Allow your knees to drop open to the sides.Press the soles of your feet together.Hold this position for up to 30 seconds.Return your knees to the starting position.Repeat 3 times.

Can a woman pull a groin muscle?

Most common cause of groin pain for females A “groin strain” usually refers to torn or overstretched adductor muscles, which are located on the inside of the thigh. These types of groin injuries are usually the result of overuse or overexertion and are common among physically active people.

How should I sleep with groin pain?

If on the other hand you are experiencing hip and/or groin pain then you may choose to sleep with a pillow beneath your thighs in side laying to allow your hip to remain aligned during your sleep and reduce the amount of load on the outer thigh and hip.

Should I ice or heat my groin?

Put ice or a cold pack on your groin area for 10 to 20 minutes at a time. Try to do this every 1 to 2 hours for the next 3 days (when you are awake) or until the swelling goes down. Put a thin cloth between the ice and your skin. After 2 or 3 days, if your swelling is gone, apply heat.

How do I know if I have a hernia or a pulled groin?

How do I know if I have a hernia or a pulled groin muscle? Feelings of dull aching and pain in the groin area are common for both a muscle strain and a hernia. A key indicator that you may have a hernia, however, is if you have a small bulge, lump, or bump on one side of the groin.

What is the best exercise for a groin strain?

1. Hip adductor stretchLie on your back with bent knees.Press your feet into the floor.Allow your knees to drop open to the sides.Press the soles of your feet together.Hold this position for up to 30 seconds.Return your knees to the starting position.Repeat 3 times.

How do you tell if you pulled your groin?

Groin strain symptomsbruising or swelling of the inner thigh.pain when a person raises their knee.pain when a person closes or opens their legs.the groin or inner thigh may feel warmer than usual.muscles feel weak or tight.limping or difficulty moving the leg.

What hurts when you pull your groin?

Signs and symptoms of a groin strain include pain, swelling, and loss of mobility with the adductor muscles, nearby tendons, or close to the pubic bone. Slight bruising, muscle weakness and spasms, and difficulty walking are also possible.

How do I know if I have a hernia or a pulled groin?

How do I know if I have a hernia or a pulled groin muscle? Feelings of dull aching and pain in the groin area are common for both a muscle strain and a hernia. A key indicator that you may have a hernia, however, is if you have a small bulge, lump, or bump on one side of the groin.

How to recover from a groin strain?

In general, you can gauge the level of your recovery by your level of pain. As your adductor muscle is recovering, avoid activities that involve pain. Resume activities gradually. This will enable your muscle to heal fully and prevent you from developing a recurrent groin strain injury. The length of time you need to recover will also depend on ...

How to tell if groin is strained?

They can include: pain (usually felt in the inner thigh, but located anywhere from the hip to the knee) decreased strength in the upper leg. swelling.

What is a groin strain?

Overview. A groin strain is an injury or tear to any of the adductor muscles of the thigh. These are the muscles on the inner side of the thigh. Sudden movements usually trigger an acute groin strain, such as kicking, twisting to change direction while running, or jumping. Athletes are most at risk for this injury.

What is grade 1 groin strain?

A grade 1 groin strain occurs when the muscle is overstretched or torn, damaging up to 5 percent of the muscle fibers. You may be able to walk without pain, but running, jumping, kicking, or stretching may be painful.

Why does my groin hurt?

Movements that require your muscle to both lengthen and contract at the same time usually cause a groin strain. This puts stress on your muscle and can lead it to overstretch or tear.

What is the risk factor for groin strain?

The primary risk factor for groin strain is playing a sport that involves kicking, turning suddenly while running, and jumping. Needing to change direction frequently is also a risk factor.

How do you know if you have a muscle injury?

There’s usually significant swelling and bruising. You may be able to feel a gap in the muscle when you touch the injury.

How to treat a pulled groin?

Most often, treatment can be accomplished with some simple steps. These include rest, stretching, and some oral medications. Rarely is more invasive treatment necessary.

Why do you need surgery for a pulled groin?

Severe groin pulls should be treated because the muscle may have ruptured. If that's the case, you may need surgery to reattach the torn ends of the muscle. This is rare, even in patients with Grade III groin strain injuries.

How painful is a groin pull?

Groin Strain Symptoms. An acute groin pull can be quite painful, depending on how severe the injury is. Groin pulls are usually graded as follows: Grade I groin strain : Mild discomfort, often no disability. Usually does not limit activity.

What is a groin pull?

Stretches to Prevent Injury. A groin pull is an injury to the muscles (a muscle strain ) of the inner thigh. The groin muscles, called the adductor muscle group, consists of six muscles that span the distance from the inner pelvis to the inner part of the femur (thigh bone). These muscles pull the legs together and help with other movements ...

How to prevent groin strain injury?

Athletes, especially hockey and soccer players, should incorporate adductor strengthening, pelvic stabilization, and core strengthening exercises into their workouts to prevent injury.

Why do athletes pull their groins?

Because of this, proper conditioning is of utmost importance to prevent groin strain injury .

How to tell if groin is strained?

Signs of a severe groin strain include: Difficulty walking. Pain while sitting or at rest. Pain at night. Severe groin pulls should be evaluated because, in some very rare situations of complete muscle rupture, surgery may be necessary to reattach the torn ends of the muscle.

What is the treatment for pulled groin muscle?

Like with most other types of soft tissue injuries, pulled groin muscle treatment can include RICE therapy 5 : Rest. Ice. Compression. Elevation. You can administer this treatment with traditional ice packs and compression bandages, or increase the effectiveness of therapeutic cold and compression with a cold therapy system.

How to relieve groin pain after pulling?

Massage is another popular method for reducing tension in the groin muscles while recovering from a pull or tear. This type of treatment is appropriate after the area is no longer tender to the touch, as otherwise it might be too painful and uncomfortable. 7.

Why does my groin tear?

This is because groin muscles can tear or stretch when pivoting to avoid a tackle, changing directions quickly to catch a ball, or stretching beyond the natural limits of the muscles. Any type of sudden movement in the groin area can potentially cause a strain or pull, especially when the muscles are not properly warmed up. 2.

How to do hip adduction with bands?

Hip adduction with resistance bands: As groin strength improves, you can add more resistance to hip adduction exercises with bands. Secure one end of a resistance band around your ankle and the other end around an object that will not move. Standing on the opposite leg, position yourself so that the resistance of the band will increase as you gently swing your leg toward the centerline of your body without bending the knee. Do 10 repetitions on each side, and increase the number as strength improves.

How do you know if you pulled your groin?

When you pull a groin, you can expect to experience some or all of the following symptoms 1: Pain when you lift your knee. Pain when you use the adductor muscles, which bring your legs together. Tenderness and discomfort in the inside of the thigh. Swelling or discoloration in the groin area.

How to stretch your groin?

Seated short groin stretch: While seated on the floor, bend the knees, and bring the soles of the feet together in front of you. With a straight back, use your elbows to gently push your knees toward the floor until you feel a light stretch in the inner thigh, and hold the position.

What is a pulled groin?

A pulled groin—also known as a groin strain or sprain—occurs when the muscles in the inner thigh get overstretched or torn. 1 This can happen when they contract too quickly during activities such as running, jumping, or changing direction. 1 Although a pulled groin is a common injury among athletes, it can happen to anybody.

How to treat a groin injury?

To treat a groin injury, apply ice to the area as soon as possible to reduce the swelling. Continue to apply ice for 15 minute intervals every 2 hours for the first 48 hours after the injury. Additionally, take painkillers, like ibuprofen or aspirin, to manage the pain.

How long does it take to recover from a groin injury?

More severe injuries require at least six to eight weeks or even longer for adequate recovery. Take at least five to seven days off from physical activity to allow your injury ...

What causes pain in the inner thigh?

The inner thigh pain caused by a groin injury can range from mild to severe, and can happen to anyone at any age. The pain results from a tear or rupture of any one of five muscles that run along the inner thigh, attaching to the pelvic bone at the upper end, and just above the knee area at the other.

What is a brace for the groin area?

It is made to fit the groin area snugly without being too tight, which can cut off circulation to the region. Braces are available in most drugstores.

What does it feel like to have a groin strain?

The symptoms commonly seen with a groin strain or injury include feelings of tightness or cramping, sudden or sharp pain, and pain when the muscle is either contracted or stretched. Severe injuries can include extreme pain even when just walking.

What is a grade 1 groin injury?

Groin injuries are graded based on the severity of the injury. Grade 1 injuries are milder and are caused by overstretching one or more of the five muscles, with micro-tearing of muscle fibers within the injury. Grade 2 injuries are the most common type, and involve partial tearing of muscle tissue.

How to stop bruising after a sprain?

Apply ice to the injured area as soon as possible to help limit the swelling, stop any bleeding under the skin, and avoid bruising. Apply ice every two to three hours, for 15 minutes each time, for the first 24 to 72 hours following the injury. Avoid applying ice directly to the skin.

How long does it take to recover from a torn groin muscle?

Typically, recovery for an injured groin muscle can run between 4-12 weeks and estimates for each grade are below:

What are the symptoms of a pulled groin?

Individuals suffering from pain in the groin area groin muscle often display or describe the following: Individuals with a torn groin injury may feel pain in other areas of the body, including the hip, pelvis, and lower back.

What is a Groin Muscle?

The groin muscles are located where the abdomen meets the leg, and the muscles of the inner thigh are attached to the front of the hip. A torn groin injury occurs when these adductor muscles are overstretched because of extreme force.

What is a grade 1 groin injury?

Torn groin injuries are given a grade, according to the amount of damage: Grade 1: Mild overstretching or slight tearing of muscle fibers. The muscle is painful, but has near normal strength. Grade 2: Moderate tear of a larger amount of muscle fibers.

How many muscles are in the groin?

The groin muscles are complex and include six different muscles. Groin muscles help with movements of the hip joint. In fact, groin injuries are often misdiagnosed as hip injuries leading to continued pain and tenderness.

What is a strained groin?

STRAINED GROIN: INJURY SYMPTOMS, TREATMENT & TIMING. Athletes frequently suffer from groin strain or torn groin injuries. These muscle strains often occur during physical activity that includes the following: Quick starts and stops, especially in the lower body. Sudden trauma (i.e. tackled on the field)

How long does it take for a muscle to heal?

During this initial phase of healing, which runs 7 to 10 days, you must allow for this scar tissue formation while working on gentle range of motion without stressing the muscle.

What does it mean when your groin is pulled?

A groin pull -- or groin strain -- results from putting too much stress on muscles in your groin and thigh. If these muscles are tensed too forcefully or too suddenly, they can get over-stretched or torn. Groin pulls are common in people who play sports that require a lot of running and jumping. In particular, suddenly jumping or changing direction ...

How to stop groin pain?

Stop exercising if you feel pain or tightness in your groin or the inside of your thigh. Do regular strengthening exercises for your thigh muscles, especially if you've had a groin pull before. Groin injuries can result from added stress due to weakness elsewhere.

How long does it take for a groin pull to heal?

But there's no easy answer. Recovery time depends on how serious your groin pull is. It may take 4 to 6 weeks, but that's just a rough estimate. People heal at different rates. In the meantime, switch to a new activity that won't put too much stress on your groin muscles. For instance, runners could try swimming.

How to tell if you have a groin pull?

Here are some symptoms of a groin pull: Pain and tenderness in the groin and the inside of the thigh. Pain when you bring your legs together. Pain when you raise your knee. A popping or snapping feeling during the injury, followed by severe pain. Groin pulls are often divided into three degrees of severity:

What causes groin pulls?

Groin pulls are common in people who play sports that require a lot of running and jumping. In particular, suddenly jumping or changing direction is a likely cause. Groin pulls often appear in people who play soccer and football, and they make up about 10% of all injuries in professional hockey players.

How many degrees of severity are there for groin pulls?

Groin pulls are often divided into three degrees of severity:

How to diagnose a groin pull?

To diagnose a groin pull, your doctor will give you a thorough physical exam. Tests like X-rays and MRIs (magnetic resonance imaging) may be needed to rule out other problems.

What to do if groin strain doesn't resolve?

If what you believe to be a groin strain doesn’t gradually resolve with time as expected, it’s important to follow up with your doctor or physical therapist to rule out musculoskeletal disorders. Trusted Source. that can mimic groin pain.

How to tell if you have a groin strain?

Signs and symptoms of a groin strain. Signs and symptoms of a groin strain include pain, swelling, and loss of mobility with the adductor muscles, nearby tendons, or close to the pubic bone. Slight bruising, muscle weakness and spasms, and difficulty walking are also possible.

What is a groin strain?

Often occurring in professional and recreational athletes, a groin strain is an injury to the inside of the thigh. It’s possible for these muscles, known as the adductor muscles, to be injured or torn. Sometimes, a muscle strain is referred to as a pulled muscle. Normally, a groin strain is a minor injury, though it has ...

Why does my groin hurt?

A groin strain injury can occur due to overuse, sports, or strenuous activities.

What is the physical exam for adductor injury?

This may involve moving your adductor muscles and testing your leg’s range of motion. Some cases may require an X-ray or MRI.

How to stretch hip adductor?

1. Hip adductor stretch 1 Lie on your back with bent knees. 2 Press your feet into the floor. 3 Allow your knees to drop open to the sides. 4 Press the soles of your feet together. 5 Hold this position for up to 30 seconds. 6 Return your knees to the starting position. 7 Repeat 3 times.

Why does my groin hurt on the right side?

Among women, groin pain on the right side or the left side may be an indication of an underlying condition, such as kidney stones or a urinary tract infection.

What is the best treatment for a pull in the groin?

The most common form of treatment for a groin pull is women are rest and medications. Ibuprofen and Naproxen are both anti-inflammatory medicines that help with swelling and inflammation. Heat applied to the general area or a warm bath can provide temporary relief. Treatment is based on the exact cause of the pain.

How to treat groin pain in women?

Groin pain treatment in women varies depending on the diagnosis during your evaluation. Heat applied to the general area or a warm bath can provide temporary relief.

What is a groin strain?

A groin strain is when there is a tear or pull in the three muscles of the inner thigh, also called the adductor muscles. This combination of muscles runs from the groin all the way down the inner thigh and connects to the knee. A pulled groin can be caused by many different things, such as a direct blow to the groin area, ...

How do you know if you have a pull in your groin?

Symptoms of Female Groin Pulls. Symptoms can be mild to very severe in a groin pull. You will experience pain when moving, and you may experience groin pain when going to the bathroom.

Can cysts in the groin cause pain?

Your physician will physically exam the area to locate any swelling or lumps that appear on the groin area. Ovarian cysts can cause intense pain that may seem to run down the leg and may resemble a muscle pull.

Groin Strain Symptoms

Causes

Diagnosis

Treatment

Stretches to Prevent Injury

Summary

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