A groin strain happens when one of these muscles: gets stretched too far works too hard and gets hurt gets stressed when it's not ready for example, without a proper warm-up is directly injured by a blow to the area Who Can Get Groin Strains? Anyone can get a groin strain. Things that make one more likely to happen include: playing sports with sprinting, bursts of speed, or sudden changes in direction.
These include track and field particularly the hurdle and long jump events , basketball , soccer , football , rugby, hockey , and skiing. Muscles that haven't been warmed up and stretched properly are more likely to get injured. This is especially true in cold weather. Tired or weak muscles are more likely to get injured.
Doctors diagnose a groin strain by: asking questions about the injury asking about symptoms doing an exam How Are Groin Strains Treated? These could include an X-ray or MRI scan to check that there is no other damage to the leg or pelvis.
Groin strain should be treated quickly, ideally in the first 24 to 48 hours after the injury. This is to reduce swelling and bleeding and to ease pain in the area. A person will often be advised to rest their leg. Staying still and trying not to walk or exercise may help to stop the injury getting worse. A person can raise the leg, for example, by resting it on a footstool.
Gentle movement should be done after 48 hours. Ice packs can be applied to the area. If an ice pack is not available, a bag of frozen vegetables can be used. Ice should not be put directly on the skin, as it can cause ice burns.
An ice pack should be held on the area for 15 to 20 minutes every 2 hours. Tying a bandage reasonably tightly around the top of the thigh may help.
This is known as compression and should be done by a trained first responder if possible. A physical therapist can put together a treatment program to help with recovery. This usually includes exercises that will restore movement to the leg. Massage may help the soft tissue in the leg to recover. A person should avoid moving their leg too much in the first 48 hours after the injury. After this, some simple exercises can help them to get back to a normal level of activity.
Groin strain is usually caused by muscles in the groin being contracted or stretched with too much force. Start with gentle static stretches, and move on to dynamic stretches when you can do the static stretches without pain.
For each static stretch, hold the position for 30 seconds. You should try to repeat this several times a day, according to exercise physiologist Elizabeth Quinn. Like with most other types of soft tissue injuries, pulled groin muscle treatment can include RICE therapy 5 :.
You can administer this treatment with traditional ice packs and compression bandages, or increase the effectiveness of therapeutic cold and compression with a cold therapy system. If the pain is so severe that cold therapy cannot sufficiently dull it, your doctor might recommend temporarily taking an over-the-counter pain medication to help reduce pain and swelling during your pulled groin muscle recovery. After the initial swelling and inflammation has subsided, some people like to apply therapeutic heat.
This can help loosen up stiff muscles and increase range of motion. Massage is another popular method for reducing tension in the groin muscles while recovering from a pull or tear. This type of treatment is appropriate after the area is no longer tender to the touch, as otherwise it might be too painful and uncomfortable. How Is a Groin Strain Diagnosed? What Causes a Groin Strain? Some of the risk factors that can make a groin pull more likely include: Sports that require sprinting, bursts of speed, or sudden changes in direction.
Examples include track and field, particularly the hurdle and long jump events, basketball, soccer, football, rugby, hockey, and skiing. Tight muscles.
This is especially true in cold weather. Poor conditioning or fatigue. Weak muscles are less able to handle the stress of exercise, and muscles that are tired lose some of their ability to absorb energy, making them more likely to get injured. Returning to activities too quickly after an injury.
Groin strains need time and rest to heal completely. Trying to come back from a strain too soon will make you more likely to injure your groin again. Some other things you can do to try and prevent groin strains include: Keep your muscles strong and flexible year round. Get regular exercise even in the off-season and follow a good stretching program. Increase the duration and intensity of your exercise slowly.
If you feel pain in your groin, stop your exercise or activity immediately. Learn and use proper technique when exercising or playing sports. Your coach or trainer can give you pointers and tips for your sport. Wear shoes or skates that fit correctly and offer your feet good support. Replace shoes with a new pair when they show signs of wear or the soles start to lose their shape.
The same goes for skates — you want to be sure they maintain good ankle and foot support. Limit the amount of walking and physical activity you do. If you have a lot of pain, you may need to use crutches. Use a bag of ice or cold compress to help reduce swelling.
This should be done as soon as possible after the injury and then three or four times a day for 20 to 30 minutes at a time until the swelling and pain are gone.
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