The early stage of rehab for a groin pull (often a strain adductor longus muscle) will consist of three phases:
-Relative rest
-Pain free muscle activation
-Soft tissue mobilization.
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While rest is vital, it could’t be the one thing you do to essentially fix the injury. After a day or two of rest we’d like to do something to kick-start and facilitate the healing process.
Unlike flexibility, research shows that those that sustain a pulled groin often have a strength imbalance within the muscles that surround the hips. This is particularly true of athletes who’ve weaker adductor muscles in comparison with the lateral hip or abductor muscles. Which means that improving the strength of the adductor muscles should be a priority within the prevention and post-injury rehab program.
Initially following an adductor strain, it could be fairly painful to perform any aggressive strengthening to this muscle. So when it comes all the way down to early strengthening, activating the muscle with none movement (called an isometric contraction) will be an incredible technique to kick-start the healing process without placing an excessive amount of stress on the injured tissues.
Lay in your back along with your knees bent and a small ball in between your legs. Squeeze your knees together such as you’re going to pop the ball. Once you first start these exercises, take into consideration contracting ~50-75% of maximum effort and don’t push through pain! Hold this contraction for five seconds before relaxing. As this becomes easier to perform, start squeezing with more intensity or increase the hold time to 10-15 seconds.
Mobilizing the tissues of the inner thigh can be an incredible help for relieving pain and promote proper healing of the injured groin. Lie in your stomach along with your injured leg positioned as near 90° out of your torso as possible. Place the froth roller near your groin, running perpendicular to your injured thigh.
As your pain decreases and strength returns you possibly can then begin to slowly reincorporate your normal strength training into your plan!
Takeaway: treating groin pain because of a strained adductor muscle takes a comprehensive approach of rest, early pain free strengthening and soft tissue mobilization. I hope this video was capable of provide help to understand this injury among the basic components of rehabilitation. In case you are unable to seek out relief along with your groin pain after performing these exercises, I like to recommend going to a medical skilled (doctor or physical therapist) to help in your recovery.
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