Tips from VanCity Physio - 8 Exercises to Prevent Groin Injuries!

Tips from VanCity Physio - 8 Exercises to Prevent Groin Injuries!

If you're an active individual, you're no stranger to the discomfort that can arise in your lower abdomen or groin area. Whether you're an athlete engaging in high-impact sports like ice hockey or football or simply concerned about groin pain as you age, it's essential to understand the causes and preventive measures for groin injuries. At VanCity Physio, we've compiled valuable insights and exercises to help you reduce the risk of groin injuries.

Common Types of Groin Injuries:

Groin pain typically stems from injuries to the muscles, tendons, or ligaments in the lower abdomen, upper thighs, or hip region. Athletes involved in vigorous sports such as hockey, track and field, soccer, and football are especially susceptible to these injuries. Let's explore some of the most common types of groin injuries to be aware of:

  1. Adductor (Groin) Strain: This occurs when the adductor muscles are stretched or torn beyond their normal range of motion. These muscles, located on the inside of the thigh near the pelvis, are prone to injury during sudden stops or turns in sports.
  2. Avulsion Fracture: Avulsion fractures result in pain and muscle weakness when tendons that connect muscles to bones tear at the connection site. These fractures are more prevalent in young athletes due to the pelvic growth plates not being fully developed.
  3. Inguinal Hernia: Predominantly seen in men, inguinal hernias happen when lower abdominal muscles stretch or tear, leading to a bulge in the groin area as abdominal organs push through weakened muscles. This condition can cause sensations of pulling or dragging during certain activities.

Signs and Symptoms of Groin Injuries:

Recognizing the symptoms of groin injuries is crucial for early intervention. In addition to groin pain, watch out for the following symptoms:

  1. Abdominal Pain: Lower abdominal pain may indicate conditions like osteitis pubis or inguinal hernia. Osteitis pubis involves inflammation of the pubic symphysis, the joint of the pelvic bones, and may worsen during coughing, sneezing, or straining.
  2. Swelling or Discoloration: Swelling may manifest in the groin, upper leg, or hip, depending on the affected tissues. Skin over the injury site may become red, bluish, or black due to musculoskeletal tissue tearing and blood vessel damage.
  3. Tenderness at the Touch: Some groin injuries cause tenderness and pain when pressure is applied to the affected area.

How to Treat a Groin Injury:

Early treatment is essential to prevent worsening and promote faster healing of groin strains. The severity of the injury can be classified into three grades:

  • Grade 1: Typically takes 1 to 2 weeks of rest before returning to exercise, with normal movements like walking resuming within a few days.
  • Grade 2: May take 3 to 6 weeks to heal fully.
  • Grade 3: Occurs when most or all of the muscle is torn, requiring 3 to 4 months for complete repair. In severe cases, crutches may be necessary, along with further medical evaluation.

Home Remedies to Ease Groin Pain:

In addition to strengthening exercises, there are several home remedies to alleviate groin pain and support healing:

  1. Cold Therapy: Applying ice packs for 15-minute intervals can reduce inflammation and pain, facilitating faster recovery.
  2. Compression Bandage: Wrapping the injured area can increase blood flow, reduce swelling, and provide stability.
  3. Heat Therapy: Heat promotes blood flow to the affected muscles, aiding in healing and preventing cramping and muscle spasms.

8 Exercises to Prevent Groin Injuries:

Strengthening your core and adductor muscles is crucial to reducing the risk of groin strains or pulls. Here are eight exercises that can help, but remember to consult a medical professional before starting a new exercise regimen:

1. Fire Hydrant

2. Clamshell

3. Supine Side Leg Raise

4. Resisted Hip Flexion

5. Lateral Lunge


6. Kneeling Hip Stretch

7. Wide Squat

8. Resisted Hip Extension


In summary:

To minimize the risk of groin injuries, prioritize proper training and awareness of your body's signals during physical activity. Regularly stretch your inner thigh muscles to maintain flexibility, and if pain persists, reduce activity intensity and duration. At VanCity Physio, we're here to support your journey to injury-free physical fitness. Call us at 604-398-5584 or click here to book online by visiting us at