Say Goodbye to Groin Pulls - 9 Effective Exercises & Stretches
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- เผยแพร่เมื่อ 11 ธ.ค. 2022
- In this video, we will show the Stretches & Exercises for Groin Pulls. This is a follow along video where we go through the whole home exercise and stretch program with you. We have stretches for the glute muscles, adductor muscles and hip capsule. We have strengthening exercises for the glute muscles, hip flexor, abs and legs.
Want more info? We have a free webinar that covers adductor strains, groin strains, hip joints, labrums, lower abdominal strains and sports hernia diagnosis in detail. Use this link to get access. bit.ly/37thtNF
#hippain #hipflexor #hipmobility
To work with us, contact us using this link bit.ly/3zCBnzZ or call us 714-502-4243. We have online programs, virtual and in-person options.
Costa Mesa, CA www.p2sportscare.com
An adductor muscle strain or groin pulls means the same thing. This diagnosis describes an injury to the junction of where the muscle becomes the tendon, also known as the musculotendinous junction.
A muscle strain is very different from a partial and complete muscles tear. Muscle tears tend to create local swelling AND bruising. Generally speaking if there was no bruising then there was not a large tear.
Partial tears mean the soft tissue is still attached to it’s proper location. In simple terms, there has been some tear
What does the diagnosis mean…. It is a symptom, not a diagnosis. Since it is a symptom, it is not describing WHY you are having the symptom and it does not identify a diagnosis.
Let me say this in simple terms: If your car doesn't start, it is a symptom. Possible reasons why or diagnoses would be: no battery, no starter, or you’re simply out of gasoline.
[Performance Place website low back article excerpt] Hip flexor pain can wreak havoc on your love for running. Many of us run for weight loss or because it’s something we feel we “need to do” to be healthy. But not Julie. She simply loved the act of running!
A 10-minute marathon runner in her mid-40s, Julie would typically run five days per week. Some days she would run in track groups, rising to the challenge when her friends motivated her to get faster. Other times, she relished the solitude of solo runs.
Running was Julie’s “fix.” So when a cluster of symptoms started keeping her from doing what she loved, she knew she needed to take action. She came to Performance Place® Sports Care after seven months of unsuccessful attempts at treating the pain. I knew a detailed examination and proper guidance on how to decrease her symptoms would get her on the right track.
How It All Started
About 10 months ago, Julie began to notice hip flexor and sit bone pain when she ran. Since she didn’t do anything to create it, she thought it would go away on its own-just like most of her minor running-related issues had in the past.
But this time was different.
Soon, her hip flexor and sit bone were starting to ache at the very first step of her morning run, causing her pain for the entire duration. Her sit bone region would feel aggravated all day, especially exacerbated when she sat for long periods of time at work. The pain weighed on Julie’s mind. She wondered what she could do to make it go away.
When Julie couldn’t stand the aching any longer, she decided to take a break from running for a few days. Her hip flexor pain stopped, so she made the difficult decision of not running for two weeks.
Although it was painful to give up running, she hoped the pause would give the condition time to improve. And it did-until she hit the track again.
Just one minute into Julie’s first run in weeks, the pain surged back in full force. Frustrated, she decided to seek help.
What Didn’t Work
Julie started by exploring the typical healthcare route. But she quickly became irritated when her primary care doctor suggested rest and over-the-counter anti-inflammatory medications. She had already tried rest, to no avail, and she didn’t like the idea of medication. Her doctors thought she could have a labral tear in her hip, hip impingement or hip arthritis.
Unsatisfied, Julie searched for a better solution.
Her next stop was to see a physical therapist who was highly recommended by one of her friends. Physical therapy was covered by Julie’s insurance, minus deductible and copay, so she decided to give it a try.
01:15 Hamstring stretch with belt
03:26 Active Adductor stretch
05:25 Contract/ Relax Hip Capsule Stretch
07:28 Contract/ Relax Glute Stretch
09:29 90-90 Breathing
10:29 Glute Reach/ Rolls
13:05 Side Lying Isometric Adductor Presses
15:04 Hardstyle Planks
16:04 Split squats
![อาจารย์ยอด : สวยกินคน [ผี]](http://i.ytimg.com/vi/_-TIJOwkRA4/mqdefault.jpg)
Okay I had to comment on this. I just finished weight training hamstrings and glutes and my groin muscle has been bothering me terribly for the past month. These stretches were amazing! Thank you. I’ll be coming back to these again.
Thanks for sharing and for the praise! Sub and we have a flow on Piriformis coming this week
You guys made my life more enjoyable again
:) excellent
These are excellent exercises for both experienced athletes and general strengthening conditioning to make the body better overall. Consistency is the key to building a strong foundation and these are great exercises for that! Thank You Very Much Sebastian.🙏🏋️😁
Thank you Kevin!
These are great exercises for my groin issue. Thank you!
Yeah this one’s a nice flow. I really enjoy doing it. I feel pretty good after other than my knee on the hard floor.
Good to know info Sebastian. Thanks for sharing. See U on the next one. Cheers !
Thanks! Lots of the follow along coming out the next few months. Harder to edit but very fun to make!
Thank You🥳
You’re welcome 😊
thanks for your exercises!
Glad you like them!
Excellent!!!
Many thanks!
Very good thank you
Welcome 😊
Please accept my sincere THANKS for your⁹ videos. After trying several others utube sites, I have found your suggestions to be most relevant for me. I have been going to different physical therapists in my area over 2 years and have not been given such specific information and displayed examples as I have seen on your site. Please keep up the great work. FROM me, here in Southwestern Ontario Canada.
Wonderful! Glad you found it helpful. If you want any more help just reach out. We have virtual consultations
Thanks again 👍🏼👍🏼
Yep
Thank u doc it helps to me❤❤❤
:)
I just tried your groin exercises best ones I've found thank you 😊
Glad you like them!
Enjoyed
Nice
Thanks champ
Thanks boss
❤❤ I like it 😊
I'm glad
Thanks
Welcome
Had a pain in my adductor after kickboxing and bjj class. These stretches saved me! Thank you 🎉❤
You're so welcome!
Thanks, I wish I found that along time ago
Nice
glad i found your video i will try the exercises.
.
Best of luck! Reach out to us for a program specific for you if these don’t feel good
I will try these exercises thank you so muchhhh 🙏🙏🙏🙏
Wonderful!
These are awesome, thanks! Had slight groin pain for about 4 years thats felt when playing football, doing jump squats and doing jiujitsu which requires a lot of squeezing in with my knees. Lately it got a bit worse and Im unable to go 100% when grappling. Im afraid to injure it more so Im taking some time off and doing strenghtening exercises. Hopefully it isnt a chronic thing, I've always had weak and stiff leg muscles, Im planning on solving it once and for all. I solved my sciatica pain by strenghening the piriformis and this is probably related as my leg muscles are generally weak.
Thank you for your kind words! I'm so glad the video was helpful to you. It sounds like you're being proactive in taking care of your body and finding ways to strengthen your weak leg muscles. I hope you find the right plan to overcome the groin pain and get back to your favorite activities soon!
If you want our help developing a program reach out so we can figure out what is safe for you to do as you recover
Thank you Sebastian for this set of exercises. I do have a question though, on the split squat, my left knee is forward, I get a lot of snapping sensation in that left hip. My hope is that continuing daily with these, that this will stop, am I too optimistic?
No problem! It was fun to make it. Got a little workout in myself.
Good question. These exercises are a basic template but not all of the exercises will work for everyone. Its a myth that there is a one magical stretch, exercise or program that is a one size fits all. If it bothers you then you may not want to do that specific on. Keep me in the loop! Just email me! info@p2sportscare.com
Terrific video, I just did the exercises and my groin feels great. What I believed to be adductor strain is actually an impingement. I say this because pain/discomfort is not persistent and I can occasionally feel it "catch" then release, if you know what I am describing. Anyway, I'm off and running with these exercises, I'll morph them into my daily routine. Thank you! 🤟
Thank you so much for your kind words! I'm thrilled that the exercises were able to help you and that you're feeling great. It's always a pleasure to know that my videos make a positive impact. Keep up the good work and take care of yourself!
What do I do if I can't cross my leg?
Depends on the reason and the diagnosis. If you want some help finding out what exactly to do just set up a Discovery Session so we can assess better. Link in descriptions
Hi friend, did you ever get diagnosed? I'm having same problem with my left leg but so far only being told I have hip arthritis.
Thank you for your excellent video. I have been doing them for almost a month. I am finding some relief but still have pain especially in my right leg when I cross it over my left in the 3rd exercise. Should I continue longer with these or add some new ones? What is the average length of time for groin/adductor healing?
Normally around 3-4 weeks. Sometimes sooner. If you’re having issues I’d suggest just doing a session with us. We can put together a program of stretches and exercises that would work better for you. Our TH-cam ones are general. Link in description for video
Thanks for you quick reply. I would consider a session but assume you would suggest I see a Dr first.
Contact us and we can discuss what you need. 714-502-4243
I got a groin injury since the past 4 months and I'm unable to run what exercises do you recommend please
this videos covers a lot of the ones we like but they are not specific for every person with groin issues
When should I do these exercises? I pulled my groin muscles yesterday. I'm in pain today. Do I wait for it to heal before doing these exercises?
Thanks for writing. Without know more about the root cause of your condition I could not make a suggestion.
You are welcome to come see us. We see people with this type of thing very often and can probably help. Some of the TH-cam video we have shed some light on it but the best answers will come via having us perform an assessment so we can see what is going on.
Start by doing a consultation. From there was can see if we can help. Info@p2sportscare.com or call. 714-502-4243
I have a question… should you ice right after performing these exercises?
What’s the purpose?
Should i do these stretches right after it happened?
I’d need to assess your case to know that answer. Set up a consultation to proceed.
We also cover various treatments on the groin in our ebook in our site. If this just happened to you the information in it is crucial to your timely recovery www.p2sportscare.com/ebooks/
The hip capsule stretch was painful for me on my right leg. I have difficulty crossing my leg.
Thanks for sharing. Remember we can narrow down what you need to do so you can get some relief faster. Contact us for a Discovery Session. We have virtual and in person Costa Mesa Options. Link in video description
i can't reach,,,,the hand on the knee. I am so stiff. I will try to do it for a month...see if i get better
If you’d like some help with it just reach out to set up a consultation
These are good stretches, but what about someone (like me) that had foot surgery and can't put much pressure on the other foot?
There are variations
All these are too painful for me to do after strain/tear 10days ago, can still only walk very slowly small steps and not far
Sorry to hear that. We provide a service where we customize stretches and exercises for you and your body’s tolerances. Shoot us an email to set up a Discovery Session to see if we can take your case. Info@p2sportscare.com 714-502-4243
I was able to do all except the split squat it caused way too much pain
You still did a lot! If you want some modifications reach out for a consultation
Can adductor pull cause pain in the scrotum and testis
Not really no. The thing is that adductor tightness and the feeling of a strain is sometimes a symptom of other conditions. We see a lot of people with the symptom you’re asking about. Just call us or email us so we can help get you the help you need. Info@p2sportscare.com 714-502-4243