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Groin Strain Exercises to Avoid: Speed Up Recovery & Prevent Further Injury

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If you’ve ever winced from a sudden twinge in your groin area during a workout, on the ice, or simply twisting the wrong way, you’re not alone. Groin strains account for a significant number of sports-related injuries, particularly in high-intensity movements such as sprinting, skating, or kicking. Whether you’re a hockey player, a gym-goer, or just someone trying to stay active, understanding how to manage a groin strain—and which groin strain [1] exercises to avoid—is crucial to recovery and prevention.

In this article, you’ll learn:

Dr. Ryan Nunley, an orthopedic surgeon at Washington University Orthopedics, emphasizes that groin pain is often misattributed solely to muscle strains. He notes that it can frequently stem from underlying hip joint issues such as labral tears, cartilage damage, hip impingement, or arthritis.

These conditions typically develop gradually without a specific injury and may present as a dull ache that intensifies when the hip is flexed, like during sitting or driving. Over time, individuals might experience stiffness and reduced hip mobility.

Dr. Nunley advises that persistent or worsening groin pain warrants evaluation by an orthopedic hip specialist to determine the appropriate treatment, which may range from physical therapy and anti-inflammatory medications to advanced interventions like hip arthroscopy or resurfacing.

Step-by-Step: Simple Groin Strain Exercises to Help Recovery

1. Supine Leg Raises

Benefits: This mild or partial stretch targets the adductor muscles and helps restore normal movement in the groin muscles and hip joint.

2. Adductor Squeeze with a Ball

Benefits: Strengthens inner thigh muscles and improves pelvic stability, which is essential for groin injury prevention.

3. Pelvic Tilt Bridges

Benefits: Strengthens core and lower abdominal muscles—key players in reducing groin pain and muscle weakness.

Groin Strain Exercises to Avoid

Not all exercises are helpful when dealing with a groin injury [2]. In fact, some can delay healing or even cause further injury.

Avoid These:

These movements can overstress the few muscle fibers trying to heal, especially in cases of a complete muscle tear or significant strain.

How to Manage Your Groin Strain Like a Pro?

Julien Emery, a seasoned hockey professional and strength coach in Vancouver, offers this core advice:

“The most important thing is to address the imbalances on the exercise side. People overfocus on core stability but overlook eccentric training for the groin.”

Key Takeaways from Julien:

How to Speed Up Recovery from a Groin Strain?

To heal faster and avoid lingering pain and muscle weakness, follow these steps:

1. Early Rest and Protection

2. Gradual Rehabilitation

3. Physical Therapy

4. Restore Balance

Pro Tips for Groin Injury Prevention

Final Thoughts: Don’t Ignore That Twinge

Groin strains occur when we least expect them, often from overuse, imbalance, or skipping essential warm-up steps. Listening to your body and respecting its limits is essential. As Julien Emery notes, strengthening the groin isn’t just about brute force—it’s about smart, targeted movement.

By avoiding harmful groin strain exercises and implementing safe, effective strengthening routines, you can ease groin pain, reduce the risk of further injury, and get back to the sports or activities you love—with confidence and control. 

Struggling with SI joint pain? Discover effective tips and check out our Sacroiliac Pain Solution for lasting relief.

FAQ’s

What causes groin strains?

Sudden movements, overuse, or muscle imbalances—common in sports like hockey and soccer.

What are the symptoms?

Pain in the groin or inner thigh, swelling, limited range of motion, and muscle weakness.

Which exercises should I avoid?

Avoid deep lunges, squats, sprints, and high-resistance adductor exercises during recovery.

How can I speed up recovery?

Rest, apply ice, do gentle strengthening exercises, and follow a physical therapy plan.

How do I prevent future groin injuries?

Warm up, strengthen the core and adductors, stretch regularly, and avoid overtraining.


1. Groin Strain and Other Possible Causes of Groin Pain
Joseph J. Estwanik, MD ,Beth Sloane, MS, ATC, PT &Michael A. Rosenberg, MEd, ATC
Pages 54-65 | Published online: 12 Jul 2016
Cite this article
https://doi.org/10.1080/00913847.1990.11709972

2. Groin injuries in athletes.
P Renström, L Peterson
Copyright and License information
PMCID: PMC1858784 PMID: 7378668

3. Muscle Spasm as a Cause of Somatic Pain *
Deryck Taverner 1
Author information
Copyright and License information
PMCID: PMC1006760 PMID: 13229243

4. https://www.ortho.wustl.edu/mm/files/Patient%20Education/Nunley.pdf

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