Isometric stretching
To prevent re-aggravation throughout recovery, perform isometric exercises. Isometric exercises prevent the groin from moving during the exercise, but still work the muscles. Isometric exercise can be done by placing material with little give between the legs and squeezing the legs into it. Use a football or rugby ball. Squeeze the ball until discomfort in the muscles. If you feel pain, stop exercising. Hold the squeeze 10 seconds then rest. Perform this in a situated position for the first set. For the second set, lay on your back with your legs raised 90 degrees and repeat. Do this five times in both positions.
Stretching
After the groin has healed, a certain amount of stretching can be done to strengthen the muscles.
Work the abductor muscles during your stretch. Stand in a squatting position, with knees bent but not in front of the toes, and place your arms where elbows rest on the inside of the knees. Press outwards gently with the arms until you feel the groin stretching.
Do an abduct stretch in a sitting position. Sit on the floor and bring the bottoms of your feet together in a diamond position. Grab the ankles of both legs and bring the legs towards the groin. If there is pain, separate the legs. With the legs in as close as possible, lean forward with the chest until you feel the groin stretch.
Strengthen
Strengthening exercises should be performed once stretching has improved and pain has decreased. Strengthening exercises should be used with a weighted medicine ball to prevent injury. Do not move to free weights immediately.
Perform a leg lift using a medicine ball to gain groin strength. Lay on the floor with the medicine ball between the lower part of the legs. Squeeze the legs together to grasp the ball and lift the ball into the air. Hold the ball six inches from the ground and hold it, 10 seconds. This strengthens the groin and abs.
After a long period of rehabilitation running is an option.
Exercises for groin strain
- the butterfly stretch
Sit down and hold your feet with your hand. Now gently pull your feet towards your groin with your hands. Assure the spine is erect. Slowly move your knees towards the ground. There will be a mild pull at your groin. Stay in this position for 20 seconds. To intensify the pull, move your feet closer to your groin.
- adductor stretch: sideways
Stretch your right foot rightward. Ensure that left foot is pointing forward. Without changing the position of your left foot, bend it for 20 seconds. If you bend the left knee more, the pull intensifies. Stretch the left foot leftward and repeat the procedure by bending the right knee.
- adductor stretch: forward
Move your right foot forward simulating a step. Maintain the position of the left foot constant and bend your right knee for 20 seconds. Vary the intensity pull by bending your knee. Repeat, with your left foot forward.
- adductor stretch: squat
Simulate a squat position. Press your elbows to the inner knees, and press outward. Apply minimal pressure. Maintain this posture for 20 seconds.
- ball exercises
Take a ball similar to a soccer ball and lie down. Place the ball between your feet then slowly raise your feet then lower it slowly. Repeat this exercise 10 times. Now, while lying down, rotate your feet. Ensure that ball is firmly held between your feet. Rotate slowly and perform 10 rotations. After you are finished, stand up and press the ball against a wall with your right foot. Do this 15 seconds. Repeat the same procedure for the left foot.
