Published by PMR of NY & CT
A tight groin can show up as a pull when you change direction on the field, a pinch climbing out of the car or stiffness after a long day in a desk chair. Your inner thigh muscles work hard in sports but rarely get stretched in daily life.
Regular groin stretches can help your hips move more freely. Paired with some strengthening, they can ease tightness from sitting and may help lower your risk of a groin pull.
Why your groin muscles get tight
The adductor muscles run from your pelvis down your inner thigh. They draw your legs together and steady your pelvis as you walk, run, skate or kick.
Common reasons for tightness or strain:
- Long hours of sitting, which keeps your hips bent
- Sports with sprinting, kicking, skating or sharp cuts, such as soccer, hockey, football and tennis
- A past groin strain, which makes another one more likely
- A sudden jump in training after time off
How to do groin stretches safely
- Warm up first with a few minutes of brisk walking.
- Ease in until you feel a gentle pull, never pain.
- Hold each stretch for 20 to 30 seconds and repeat two or three times per side.
- Skip any position that pinches deep in the front of the hip, and mention it to a clinician.
- After hip surgery, check with your surgeon or therapist before trying any of these moves.
Five groin stretches to try
Butterfly stretch
Sit tall with the soles of your feet together and your knees falling outward. Hold your ankles and let your knees relax toward the floor. For more stretch, hinge forward from the hips with a long back rather than pushing on your knees.
Side lunge stretch
Stand with your feet wide and toes forward. Bend one knee, keeping it in line with your toes, and shift your hips toward that side, keeping the other leg straight until its inner thigh stretches.
Seated straddle stretch
Sit with your legs straight and comfortably wide, toes pointing up. Walk your hands forward along the floor until you feel the stretch along both inner thighs. If your lower back rounds, sit on a folded towel.
Rock-back adductor stretch
Start on your hands and knees, then straighten one leg out to the side with that foot flat on the floor. Slowly rock your hips back toward your heels until the inner thigh of the straight leg stretches, then return. Do 8 to 10 slow rocks per side.
Kneeling hip flexor stretch
Kneel on a cushion with one foot forward and both knees bent at about 90 degrees. Tuck your tailbone slightly, then shift your hips forward until the front of the kneeling-side hip stretches.
Add strength to lower your risk of a groin pull
Stretching helps you feel looser, but on its own it hasn't been shown to prevent groin strains. Strength appears to matter more. Research in soccer players suggests that strengthening the inner thigh, using a demanding side-plank variation called the Copenhagen adduction exercise, may lower the risk of groin problems.
Two gentler moves to start with:
- Adductor ball squeeze: Lie face up, knees bent, with a soft ball or pillow between your knees. Squeeze for 5 to 10 seconds, relax and repeat 8 to 10 times.
- Side-lying inner thigh lift: Lying on one side, bend your top knee and rest that foot on the floor in front of your bottom knee. Keeping the bottom leg straight, slowly lift it a few inches, then lower it. Do 8 to 10 per side.
Once these feel easy, our sports medicine team can help you progress to the Copenhagen exercise.
When groin pain needs medical attention
Not all groin pain comes from a muscle. The hip joint, a hernia or an irritated nerve can also cause it.
Call 911 or go to an emergency room for:
- Sudden, severe pain in a testicle or the scrotum
- A painful groin bulge that won't go back in, especially with nausea or vomiting
- Being unable to bear weight after a fall, especially for an older adult
See a doctor promptly for groin pain with fever, a pop at the moment of injury followed by heavy bruising, or pain that isn't improving after two weeks. Deep groin pain with clicking or catching can come from the hip joint itself. Learn more about how we treat groin pain and hip pain.
Frequently asked questions
How long does a pulled groin take to heal?
It depends on how badly the muscle is strained. A mild groin pull often improves within a few weeks with gentle movement and a break from the activities that aggravate it. More serious strains can take a couple of months or longer. Returning to sport before you can sprint, kick and change direction without pain raises the chance of injuring it again.
Should you stretch a pulled groin?
Not right away. For the first few days, avoid any stretch that hurts and keep moving gently within a comfortable range. As the pain settles, you can bring back gentle groin stretches along with strengthening, starting easy and progressing gradually. A physical therapist can set a plan that matches how your injury is healing.
How can you tell a groin strain from a hernia?
A groin strain usually follows a specific moment, such as a sprint, kick or awkward slide, and hurts along the inner thigh, especially when you squeeze your knees together. A hernia usually shows up as a groin bulge that's easier to see when you stand or cough, and it may ache or burn. Only an exam can confirm which it is, so have any new lump checked.
Get help with groin pain at PMR
If groin tightness or pain is holding you back, Physical Medicine & Rehabilitation of NY & CT (PMR) can find the cause and help you return to activity. Request an appointment and our team will contact you to schedule a visit at PMR of Danbury or PMR of Brewster.
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