Feeling that sharp tug or discomfort in your inner thigh during a workout, game, or even a sudden slip can be more than a minor nuisance—it might be a groin strain. This common injury affects athletes, gym-goers, and even weekend warriors. But the key to faster, safer groin strain recovery isn’t just rest—it’s movement.
Sports physiotherapy in Edmonton recommends targeted exercises that promote healing, restore strength, and prevent re-injury. In this post, we’ll explore how to handle groin pain and walk through simple, physio-approved exercises that support your recovery journey.
What Causes a Groin Strain?
A groin strain happens when one of the groin muscles, most often the adductors, is overstretched or torn. This usually occurs during quick side-to-side movements, sudden changes in direction, or overstretching during sports like soccer, hockey, basketball, or running.
Common causes include:
- Sudden bursts of activity without a proper warm-up
- Muscle imbalance or tightness in the hips and thighs
- Poor core or pelvic control
- Previous sports injuries or lack of recovery time
Why Exercise Is Key to Groin Strain Recovery
While rest is important in the very early phase of injury (especially the first 24–72 hours), prolonged inactivity can actually slow down healing. The goal is to gradually reintroduce motion, restore flexibility, and build groin strengthening, without aggravating the injury.
Sports physiotherapists use a progressive approach to rehab:
- Control inflammation and pain
- Restore movement without discomfort
- Strengthen the groin and supporting muscles
- Return to sport safely
Physio-Back Exercises for Groin Strain Recovery
Before you begin any exercise, it’s important to consult with a physiotherapist to determine the severity of your injury. Once cleared, these beginner-to-intermediate level movements are commonly used in sports injury physiotherapy for groin rehab.
1. Adductor Squeeze (Isometric)
How to do it: Lie on your back with your knees bent. Position a soft ball or pillow between your knees and gently squeeze for 5 seconds, then release. Do 10–12 reps.
Why it helps: Activates the groin muscles without excessive movement, building foundational strength during early recovery.
2. Side-Lying Leg Raises
How to do it: Lie on your side with the injured leg on the bottom. Slowly lift the bottom leg upward and lower it back down. Perform 10–15 reps on each side.
Why it helps: It strengthens the inner thigh muscles and improves control, which is especially useful for stabilizing the hip joint.
3. Hip Bridge with Ball Squeeze
How to do it: Lie on your back, knees bent, feet flat. Position a small ball or rolled towel between your knees. Lift your hips while gently squeezing the ball. Hold for a few seconds, then lower. Do 10 reps.
Why it helps: Combines glute and groin activation, supporting better pelvic control and overall hip stability.
4. Standing Adduction with Resistance Band
How to do it: Place a resistance band on a strong object and loop it around your ankle (on the injured side). Stand tall and slowly pull your leg across your body, then return. Perform 8–12 reps.
Why it helps: Builds dynamic groin strength and coordination needed for returning to cutting, pivoting, or running sports.
5. Side Lunges (Later Stage)
How to do it: Step to the side into a lunge, keeping your trailing leg straight. Push back to center and repeat. Start without weights.
Why it helps: Reintroduces lateral movement, strengthens the groin through range, and mimics sports-related actions.
6. Seated Butterfly Stretch
How to do it: Sit on the floor, bring the soles of your feet together, and let your knees gently fall outward. Hold your feet with your hands and lean forward slightly. Hold for 20–30 seconds.
Why it helps: Increases flexibility in the inner thighs and hips, helping to gently lengthen the adductor muscles without strain.
Supporting Your Recovery Beyond Exercise
While targeted movement is key to groin strain recovery, your healing journey doesn’t stop there. Full recovery often involves a combination of hands-on care, pain relief strategies, and movement education. Sports physiotherapy in Edmonton integrates several approaches to help reduce groin pain, improve tissue healing, and get you back in action with confidence.
- Manual therapy – Techniques like soft tissue release and trigger point therapy help reduce muscle tightness in the groin, thigh, and surrounding hip muscles, supporting pain relief and faster mobility recovery.
- Stretching techniques – Focused stretches for the adductors and hip flexors restore flexibility, reduce tension, and promote balanced muscle movement.
- TENS therapy – This gentle electrical stimulation helps manage pain and reduce muscle guarding, especially during early rehab.
- Ultrasound therapy – Uses sound waves to enhance deep tissue healing, reduce inflammation, and support soft tissue repair.
- Shockwave therapy – Targets chronic muscle tension and stubborn soft tissue injuries by enhancing the flow of blood and breaking down scar tissue.
- Cross-training modifications – Your physiotherapist may recommend alternate forms of movement—like swimming or cycling, that allow you to stay active without stressing the healing groin muscle.
Move Smart to Heal Strong
A groin strain doesn’t have to sideline you for long, especially if you respond early with the right mix of rest, activation, and targeted movement. With guidance from sports physiotherapists and simple home exercises, your recovery can be both safe and effective.
If you’re looking for support, sports physiotherapy in Edmonton offers injury-specific care that not only helps you heal but also prepares you to return stronger. Family Physiotherapy combines manual therapy, exercise rehab, and education to guide your sports injury recovery every step of the way. The sooner you start, the sooner you’ll be back doing what you love—without the pain.
