The symptoms of a groin strain helps to assess recovery time. Basically, a minor strained groin (level 1 groin strain) can diminish within a week. A level 2 strained groin can protract up to a month, and a level 3 strain can last up to two months maybe longer contingent on the severity of the tear.
Avoid hastily rebounding to a routine active lifestyle. Strained groin symptoms may not engender in your routine lifestyle like they do during and exercise or a work-out
Don’t speed walk or jog if there’s any groin pain even discomfort
When pain decreases, slowly intensify your exertion, exercise time and number of workout sessions
Simulate mechanics of sports and workouts you practice before rebounding to your athletic lifestyle
Suggestible prehab exercises for groin strain
- 90-90 stretch
- groin Stretch (quadruped)
- lateral lunge moving
- lateral slide squat
- physioball hanging knee raise (adduction)
- rotational fall-out
Two days of rest helps after an intensive workout.
Getting ready for intense range-of-motion (ROM)
Use these workouts for a dynamic warm-up to minimize groin pain and inflexibility:
- knee hug lunge (elbow to instep), lateral lunges, and leg cradles
Don’t intensify exertion and ROM, number of workout days, and only increase time of exercises by 10%, weekly. An advisable schedule for injury prevention treatment is thrice weekly, and warm-ups should be done no more than 45 minutes daily.
