Groin strain/Hip pain

Groin strain physical therapy exercises

www.epainassist.com for picture above

It is common to injure the groin area with performing sports that have quick stop and starts and with a lot of lateral movements.  For example:

  1. Hockey
  2. Soccer
  3. Football

The best treatments are:

  1. Before you start your sport, stretch, or strengthen. It is critical to do a warm up!!!!
  2. In the initial stages of the injury you must rest the area and ice it!!!  Ice 3x/day 15 minutes for 1 week. Use an ace bandage around the area or a groin brace for about 2 weeks.
  3. I have had groin strains and if you don’t rest it,wrap it, and ice it for a little while it will very likely become chronic. Then it can take 6 to 8 months to get better! When the pain has subsided and the inflammation is down some then you can start with some of the light strengthening seen below.

    4. Hip adduction strengthening www.t-nation.com

 

Perform this exercise going slowly 3 sets of 10 with a light amount of weight to start with 2 x a day every other day. A light weight would likely be 20 lbs.  After 2 weeks if it is easy and not sore increase to 30 lbs 3 sets 10x every other day.  You perform this exercise for 6 to 8 weeks. You can improve the weight 10 lbs every 2 weeks if there is no pain and it becomes easy.

 

5. Hip flexion strengthening

www.sportsscience.com

 

Perform this exercise going slowly 3 sets of 10 with a light amount of weight to start with 2 x a day every other day. A light weight would likely be 20 lbs.  After 2 weeks if it is easy and not sore increase to 30 lbs 3 sets 10x every other day.  You perform this exercise for 6 to 8 weeks. You can improve the weight 10 lbs every 2 weeks if there is no pain and it becomes easy.

 

Tyler et al30 were able to demonstrate that strengthening the adductor muscle group could be an effective method for preventing adductor strains in professional ice hockey players.Sports Health. 2010 May; 2(3): 231–236.Groin Injuries in Sports MedicineTimothy F. Tyler, MS, PT, ATC,* Holly J. Silvers, MPT, Michael B. Gerhardt, MD, and Stephen J. Nicholas, MD

Here is the link for the full program from the journal article for injury prevention and post injury.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445110/http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445110/

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4 thoughts on “Groin strain/Hip pain

  1. HI, Jon! Thanks for stopping by my blog and liking my post on back pain. You seem to have good credentials and the right outlook for producing this kind of blog. Personally, I usually limit my posts to around 500 words. This is an ‘instant’ world and folks don’t stick around long to read extended explanations. Also, I always include at least one illustration because that gets through to readers faster than your words do. Otherwise, check around other blogs doing what you do and see how they do it. While I am a retired journalist, I have only been writing my blog a half dozen years, so I am new to it, also. Good luck!

    Liked by 1 person

      1. You are entirely welcome. Like everything else in life, blogging is a one day at a time thing. If you are thinking about doing a good job, you will get there.

        Liked by 1 person

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