- 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.
How to heal and prevent a pulled groin muscle?
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.
How do you heal a torn muscle?
Your doctor may recommend the following at-home treatments:
- Rest. Rest the muscle for a few days or until your doctor gives you the okay. ...
- Ice. Apply ice to the injury for 20 minutes each hour you’re awake. ...
- Compression. Wrapping the muscle with an elastic bandage can help bring down swelling. ...
- Elevation. Elevate the injured muscle to reduce swelling.
- Medication. ...
- Heat. ...
Do you need to go the hospital for torn muscle?
Some muscle pain can even be a sign of a critical problem, requiring you to seek emergency help. Experts recommend that you call 911 or go to the hospital for immediate help if you have any of these symptoms in addition to your muscle pain:
How to speed up recovery from a groin strain?
Simple groin strain exercises to try
- Floor stretch
- Knee Bend
- Chair lift
- Knee squeeze
- Side lift. If any of the exercises cause more pain, stop doing them immediately and seek medical advice. ...
Will a groin tear heal on its own?
With rest and proper treatment, most groin strains heal on their own in about 4–8 weeks. More severe groin strains can take longer.
How long does it take for a torn groin muscle to heal?
There may be swelling or bruising in the groin area or inner thigh. 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.
Can you walk with a torn groin?
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.
What does a groin tear feel like?
Severe Groin Pull Signs of a severe groin strain include: Difficulty walking. Pain while sitting or at rest. Pain at night.
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 your groin is pulled or torn?
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.
When should you go to the doctor for a pulled groin?
Schedule a doctor's visit if you have: Severe groin pain. Groin pain that doesn't improve with home treatment within a few days. Mild testicle pain lasting longer than a few days. A lump or swelling in or around a testicle.
Is a hot bath good for a groin strain?
The heat can either be moist heat (Jacuzzi, whirlpool) or dry heat (hot pack). The heat should be applied for 10 – 15 minutes for the purpose of increasing circulation to the tissue and increasing extensibility of the muscle fibers.
How do I know if I tore my groin?
Individuals with a torn groin injury may feel pain in other areas of the body, including the hip, pelvis, and lower back....Symptoms of Pulled GroinHearing a “pop” in the groin following time of injury.Sharp pain.Swelling.Bruising.Tightness.Leg weakness.Limping.
Should you ice or heat a groin injury?
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.
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 do I know if I pulled a groin muscle?
Symptoms of Pulled GroinHearing a “pop” in the groin following time of injury.Sharp pain.Swelling.Bruising.Tightness.Leg weakness.Limping.
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 or lump on one side of the groin.
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.
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 to prevent groin strain?
The best way to prevent groin strain is to avoid using the adductor muscle without proper training and preparation. Especially if you play a sport that’s likely to cause groin strain, regularly stretch and strengthen your adductor muscles.
How long does it take to recover from a groin strain?
Depending on the grade of your strain, here’s estimated recovery times: Grade 1: two to three weeks. Grade 2: two to three months. Grade 3: four months or more.
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.
How to heal adductor muscle?
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 your level of fitness before the injury.
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 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 to recover from a groin tear?
According to the website Physio Advisor, implementing the R.I.C.E. routine during the first 72 hours following a groin tear will result in a speedier recovery. R.I.C.E. stands for rest, ice, compression and elevation. The athlete should rest from the aggravating activity and perform only activities that are pain-free. Applying ice to the injured groin for 20 minutes, three to five times per day, will help control swelling and pain. The athlete should apply an elastic bandage to the groin and elevate his legs as often as possible. If the groin tear is severe, the athlete may need to use crutches to assist with walking.
What is the best treatment for a groin tear?
Physical Therapy. Early rehabilitation is important for the successful recovery from a groin muscle tear. Physical therapists will use modalities to help control the initial inflammation, such as electric stimulation and ultrasound.
How long does it take for a groin injury to heal?
Most groin injuries will heal in six to eight weeks and the athlete can return to sports once she has full strength and range of motion.
Where is the groin muscle located?
The groin muscles are located on the inner thigh and act to pull the legs in toward each other and to flex the hip. A torn groin muscle most often occurs during an activity which requires sudden changes in direction and speed, such as soccer or football. Treatment of a torn groin muscle is determined by the severity of the injury.
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 buttocks and lower abdomen?
A sports hernia is indicated by pain in the lower abdomen and groin, pain when coughing or sneezing, and continuing groin pain that flares up when you are active. Stress fractures in your femur or pubic bone may cause pain in the groin and spread to your buttocks.
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 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 stretch your groin?
Perform a simple stretch that targets the groin area before and after you work out or participate in sports. Sit on the floor with your back gently against the wall. Place the bottoms of your feet together and pull your feet in toward your groin. Gently and slowly move your knees toward the floor.
How to avoid groin strains?
Keeping Your Groin Safe. How to avoid muscle strains: Incorporate a dynamic warm up prior to more intense physical activity. Make sure you are stretching and strengthening the groin and surrounding muscles regularly. Focus on technique and posture with your exercises -- don’t rush through them.
What is a groin strain?
A groin strain refers to a set of five different muscles, also known as the adductors, that help adduct (bring in towards your midline) the thigh and stabilize the hip. These muscles are most strained with activities such as ...
What is the difference between a grade I strain and a grade II strain?
There are different grades of muscle strains. Grade I: A grade I strain is the smallest amount of tissue tearing , and can cause mild discomfort or pain, tenderness to touch, but there will not be swelling and the strength of the muscle should not be greatly affected. Grade II: A grade II strain affects more muscle fibers and is considered moderate.
What is grade 3 tear?
Grade III: This is the highest level of tear, often accompanied by a popping sound, and is considered a complete tear, causing the muscle to tear from the tendon. With this type of tear there is considerable pain and swelling, and there is loss of function of the muscle.
How long does it take for a muscle to heal from a sprain?
Grade I: A mild strain may take 1-2 weeks to heal , depending on the recovery process. Grade II: A moderate strain can take anywhere from 4-10 weeks to heal, de pending on which muscle is affected and how large the muscle (and tear) are.
Where do the muscles in the groin attach?
Most of these muscles originate from the pubic bone and attach along the inside of the femur or thigh bone. When strained, a person can feel a sudden sharp pain right along the groin line, at the pubic bone or along the inner thigh, depending which muscle is most affected.
How long does it take to recover from a grade 3 muscle tear?
Expect several months for a full recovery.
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 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 strengthen adductor muscles?
Use a small medicine ball placed between the knees to create resistance, and squeeze for five-second intervals. Repeat 10 times, and increase the duration and number of repetitions as strength improves. Straight-leg adductor exercise: Remain in a reclined position, and extend the legs flat on the floor.
How to prevent groin injury?
Always include a warmup and cooldown in your workouts. Another way to prevent groin injuries is to keep your core strong and engaged. A weak core has been shown to predispose individuals to groin injuries.
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 happens if you strain your groin?
A groin strain injury can occur due to overuse, sports, or strenuous activities. If you experience soreness, a strain, or a tear in your groin, you must take steps to heal. This involves taking a break from activities that aggravate your condition and doing exercises to repair and strengthen your groin. Read on to learn about exercises you can use ...
How to get back to normal after groin surgery?
Once you’re fully recovered, you can slowly start your other activities again. Pay attention to how your groin area feels as you start to become more active. Reduce the intensity and duration of your activities if you start to feel the pain returning. Last medically reviewed on June 1, 2020.
What is the physical exam for adductor?
They’ll perform a physical examination that allows them to determine the location of your injury based on your pain levels. This may involve moving your adductor muscles and testing your leg’s range of motion.
How long does it take to heal a groin strain?
It’s also important that you continue to do groin exercises even after you see improvements. It may take anywhere from a few weeks to several months to make a full recovery.
Where do torn muscles occur?
While any muscle can be affected, torn muscles most often occur in the lower back, neck, shoulder and hamstring. Torn muscles are categorized by the severity of the injury: mild which is a simple strain affecting 5% of a muscle’s fibers; moderate which is up to 25%-30% and accompanied by swelling, decreased range of motion and pain;
How to prevent muscle tears?
In most cases, muscles tears are preventable by observing proper warm-up techniques and never forcing a cold muscle to perform full tilt. Using the proper form in any activity is also critical to maintaining healthy muscles. Know your body’s limits. When it comes to pushing your body to the extreme, there’s no such thing as “no pain no gain.” In fact, pain often is the first sign that a muscle has been injured. Get to know your body and understand its signals. This is the best way to not only avoid injury, but to ensure continued peak performance.
How long does it take for a muscle tear to heal?
Moderate tears may require physical therapy. A severe tear that requires surgical repair can take months or longer to heal.
What is the most common injury that happens when you are trying to get in shape?
Aches, sprains and soreness are common when one is trying to get in shape. However, muscle tears (also referred to as strains) can be more problematic.
How do you know if you have a torn muscle?
Symptoms of Torn Muscles. When you tear a muscle, even when it is mild, you will know immediately. Expect pain and soreness, as well as spasms and swelling in the affected area. Depending on the severity of the strain, you may find it difficult to move the area, if at all.
What is the treatment for a minor strain?
– that’s Rest, Ice, Compression, Elevation – treatment for injuries. Your orthopedist may also recommend NSAIDs – non-steroidal anti-inflammatory drugs – to help reduce swelling.
Is there such a thing as no pain no gain?
When it comes to pushing your body to the extreme, there’s no such thing as “no pain no gain.”. In fact, pain often is the first sign that a muscle has been injured. Get to know your body and understand its signals. This is the best way to not only avoid injury, but to ensure continued peak performance.
What to do for groin strain?
These include rest, stretching, and some oral medications. Rarely is more invasive treatment necessary. Groin strain injuries can be a frustration for athletes and weekend warriors alike. The desire to return to full activity often conflicts with the duration of recovery.
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.
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 ...
What muscles pull the legs together?
These muscles pull the legs together and help with other movements of the hip joint. The adductor muscles are important to many types of athletes including sprinters, swimmers, soccer players, and football players. When a muscle is strained, the muscle is stretched too far. Less severe strains pull the muscle beyond their normal excursion.
Why do athletes pull their groins?
Because of this, proper conditioning is of utmost importance to prevent groin strain injury .
What is a severe groin pull?
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.
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.
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 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.
What is the 3rd degree of groin pull?
3rd degree: Severe pain, severe loss of strength and function due to a complete tear of the muscle. 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.
How long does it take for a swollen thigh to heal?
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.
