How to Fix A Groin Pull [Adductor Strain Guide]
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- Опубліковано 6 чер 2024
- 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 important, it can’t be the only thing you do to really fix the injury. After a day or two of rest we need to do something to kick-start and facilitate the healing process.
Unlike flexibility, research shows that those who sustain a pulled groin often have a strength imbalance in the muscles that surround the hips. This is especially true of athletes who have weaker adductor muscles compared to the lateral hip or abductor muscles. This means that improving the strength of the adductor muscles must be a priority in the prevention and post-injury rehab program.
Initially following an adductor strain, it can be fairly painful to perform any aggressive strengthening to this muscle. So when it comes down to early strengthening, activating the muscle without any movement (called an isometric contraction) can be a great way to kick-start the healing process without placing too much stress on the injured tissues.
Lay on your back with your knees bent and a small ball in between your legs. Squeeze your knees together like you’re going to pop the ball. When you first start these exercises, think about 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 also be a great help for relieving pain and promote proper healing of the injured groin. Lie on your stomach with your injured leg positioned as close to 90° from your torso as possible. Place the foam roller close to your groin, running perpendicular to your injured thigh.
As your pain decreases and strength returns you can then start to slowly reincorporate your normal strength training into your plan!
Takeaway: treating groin pain due to a strained adductor muscle takes a comprehensive approach of rest, early pain free strengthening and soft tissue mobilization. I hope this video was able to help you understand this injury some of the basic components of rehabilitation. If you are unable to find relief with your groin pain after performing these exercises, I recommend going to a medical professional (doctor or physical therapist) to assist in your recovery.
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i have injured just last week and last again try to play football but starting time again feel more than last . how will recover soon within 2/3 days is [possible?
Hi there,can I still cycle if I am not properly healed?
I have a ingredient in baseball
ip
Do these rehab excercises cover a rupture in the adductor TENDON? No one specifies this🤷🏽♂️. Its frustrating. Im four months in..
Footballers 😪 Mark your attendees
:((( gridiron for life!!
When I pull something in there my male parts seem to hurt a tiny bit. The fun part is when you have 🏈 practice the next day with weighted squats😁
@@thedarkestplane1816 he said footballers ⚽️ but I suppose it happens in other sports too
@@James-yy4vl I get it, I was just trying to relate.
😭
Been dealing with groin pain for 10 months now. I was so disappointed and I thought maybe I could never do sports again. But people don't give up. You'll get through this. Stay focused and try to avoid any activity that makes you feel worse. Try to rest your groin to the point it is painless. Then start stretching and strengthening at the same time. Don't rush into things. Try to revive your core bit by bit. You'll be back on the track for sure 👍
Ty
You still have that groin pain?
@@gaelgarcia8449 for me it's about 90% recovered you really have to respect it and act accordingly in order for it to heal
Great speech! 👍
Thanks so much!
I started doing yesterday the phase 1 several times a day and today practically no longer have pain doing it, our body respond quickly to the right mooves
How many times a day ? I have only been doing it once
@@cameroon95 it was weekend, so I did it from hour to hour, except the massaje only did once. But yesterday I tried to do yoga, that involves stretching and everything back to de same. We cant do stretching at all as said on text
Eai, teu quadril melhorou? Tou tentando descobrir o que tem no meu pq quando ando e a perna esquerda vai pra trás, eu sinto a dor. Mas compartilha como tá o teu progresso 🙌
@@forrestquerino6230 oi TV tudo correndo bem fui experimentar o exercício de Copenhaga que uns vídeos diziam que era MT bom, voltou a dor, tou começando do zero. Este canal é o melhor seguindo á risca as indicações. A tua dor já descobriste qual é o nome do músculo que dói?
Hey isa.... After doing these excercises, how much time does it take to recover completely
God please heal everyone’s pain physically mentally emotionally spiritually amen
🙏
Where do you assholes co.e from?
amen
I’ve been dealing with pulling my adductor/groin while squatting for months this guy is my savior 🙏🙌
This has really helped! Been dealing with pain that starts in groin and then moves to knees and back and forth. This has really helped the groin pain heal so I can focus on strengthening both areas
The last night I got groin injury while playing football. Since starting these exercises, I feel relief and my leg is recovering. Thanks for the Vedio.
Thank you! That's exactly what I needed! I've been dealing with this exact injury for months now!
You're welcome!
Coming up on a year for me. I hope this works!
Did it work?
@@eminbaroni3573 Not yet for me.
@@eminbaroni3573 I feel an improvement but I'm not sure if it's from the rehab or from it just recovering with time. But I do feel much better immediately after performing this and when my muscles are warm and activated
thanks alot for this, i have started to implement this for my rehab for my recent groin strain and hope to start a speedy recovery. Many thanks for the clear explaination and video - very informative along with the site
I've been dealing with this adductor strain for months now. I really needed that video. Everything is well explained and it's all very clear. That's amazing Thank you very much, it will help...
Same bro
Yess!! Thank you, I don't know if anyone saw my comment but this is literally what I asked for a couple weeks ago! I already have done the evaluation and I feel like it was the right diagnosis and I plan on follow the rehab process!! Thank you again for videos!
You're so welcome!!
Thank you, I have a half marathon in 2 months and my high volume caused this strain. (25-30 miles per week) I'm glad I found this when I did
In 2014 I could not find any information on this. A little bit helped since and now this is so fantastic. Just found it!
Thanks so much , your content is most helpful and I'm so grateful cuz it's kinda makes me help/fix myself cuz that kind of expertise is not available where I live ..I listen to ur podcasts too .. apply tests u demonstrate and make progress ..so thanks so much again.
Finally made it to phase 3! Thank you so much for this video!!!
Feeling this pain for like three months and already feels better. 100% what I needed! Saved me a trip to the Doc and some CA$|-| …Thank you and NEW SUBSCRIBER! 💪🇺🇸🇺🇦🙏
Hmesa ke liye thik ho gaya
Extremely helpful video! Learning/doing the soft tissue roll released the tightness and reduced the pain in my groin area. Now to continue with the rehab to strengthen and be pain free!
You have a hernia dude
Does it work?
Thank you very much. After a fusion surgery over 2 years ago that left me with a permanent right side "drop foot " now about 6 weeks ago my groin area got injured and all together a can verily walk. this looks like the right process to start recovery. New subscriber.
This has been very helpful for me! Specially when my groins are both really sore for days after workouts and runs. And I’ve been doing these step by steps, and I’ve been having less groin pain! Thank you for the video!
Why u have to groin pain?
@@jotrap5684 I was doing legs, and it was a volume day, not heavy, and I hardly work my groin muscle on each leg, so I started doing more of that and my groins were sore for days
@@jotrap5684 but I’ve managed get the soreness away, more warming up, and stretching after and eating healthier
@@josephchase2445 yes understand i have same Problem and tomorrow it's my leg days and today i have pain still what i do i don't know
@@jotrap5684 usually when my groin is sore for days, I go super light the next leg day,
Not to heavy, because I do powerlifting, lol
I like the moves using the foam laying down- I can see this one helping me with my tenderness in my right groin area from leg day.
Thank you man.This helped me way lot than i've imagined.I'm already in phase 2 and hopefully will recover following these instructions.Take love 🖤♥️
How do you define your pain is phase-2 bro currently Donno I'm in which phase and im experiencing this groin pain bothsides!!due to squats
@@desiboi2559 When you press both of your tighs together like the way they showed,you should feel less pain than the first time you started this exercise.You should feel your groin muscles getting stronger,but aren't healed yet-like you still feel little discomfort while your walk or run.Then you should start phase two training
Is it okay to do the exercises every day?
I am a golfer and have had groin for two months... I'm so glad I found this video because oh boy does it help
Stifler gives great content
Great content, thank you for sharing this information.
I am looking forward to the release of your upcoming book after finding this video.
All the best!
Thanks for this, I'll give it a shot. I've been missing my full mobility over the last 2.5 years since my injury.
How does it work out?
Hey I’m in the same boat rn how did it turn out for you?
It's been 11 years for me.
It's 4AM and I'm absolutely miserable. Can't ever sleep ever, can't walk properly, can't play sports, gave up on hockey 11 years ago after trying to skate and just fsceplanting over and over again.
It's not because I'm bad at it. I was a better skater than my entire family. Now I can't do anything on the ice, I'm like a drunk grandma without her walker.
I always find myself looking at your videos, but haven’t followed until today. You do a pretty great job with your thumb nails, and I always get attracted to your videos, good job, and thank you for all the solid information.
when i did the evaluation stretch thing i could not even lift my leg without it hurting. It hurt so bad to lift i didnt even bother to have someone push down on my leg because i new i wouldnt be able to do this so after that i was pretty confident that i had and adductor strain. Thank you so much for helping with this
Thank you for this. I will try this because I have a groin pain too. Very helpful.
Thank you so much for this video bredda. This gonna take my rehab process to another level ✌🏾
I feel like groin strains/pain is often due to lack of adductor strength relative to the other muscles. Most people that I see injure or strain their adductors are when they do mostly close stance squatting or hip hinges then try to go straight into wide stance stuff with the same weight. Imo everyone should be doing some degree of wide stance squatting/hip hinges to keep the hips and adductor strength up there with the quads, glutes and hamstrings.
You have literally described my groin issues perfectly. 👏
My man literally read my issue
same i have been squatting heavy and have developed pretty strong legs but recently i started deadlifting sumo heavy and i feel so much groin pain during the sumo deadlift :/ lets hope this video works
The Towel Slide exercise really helped me a lot. Thank you!
Thanks for this, I'll be trying your suggestions out & hopefully my strain will improve 👍🏃
I’m on towel slides now..perfect progression, thank you. I’ve injured both and been struggling with recovery for 2 years…seen multiple PTs. Found you through one of them mentioning your channel. They helped but recommending me to you and this video has been the most help. Stoked to continue…thank you! Step ups for glute activation also seem to be very effective
How are you doing now bro?
I have been dealing with this for months. Looking foward to getting better. Thank you
did it help?
Love your work, Aaron❤️🙌it's so simplistic yet so effective... Keep up my man!..also have you made a video on acl rehab?!
Very helpful video. You have almost cover all the recovery exercises. Thank you !!
Recently got a pretty bad injury and this is certainly speeding up the recovery process. Thank you.
Advice for anyone experiencing the same pain. Squeeze a pillow if you don’t have a foam roller, it works also.
Also, if you can after doing the pillow squeeze for awhile, slowly stretch your groin laying flat on your back and move your legs apart, imagine a V shape and hold that position without pain for about 5-10 minutes. Repeat daily.
I hope I can make it before the tournament starts in two weeks. I don't feel too much pain I just wish to speed up the recovery
As a rugby player I had to come back to this video to say that it did help tremendously
Pulled my groin twisting into bed after a heavy deadlift session ,was ok but I had a ultra three days later 60 miles with 6000m vert , I finish it 30 seconds before 16 hour cut off , now in pain when I run , so helpful rehab protocol ,thanks lads
I tore my adductor longus completely off my pubic bone doing weighted one leg squats and it's been 3 months and still painful. Doctors dont want to reattach it. I also have a torn labrum in that hip. Basically, I've just been able to walk each day and I've been trying bodyweight squats but then it hurts for the next 3 -5 days after every time... So I've been keeping it to once a week. Also cant externally rotate or open my leg, prob from a combination of the longus tear and labrum tear. Brutal man. Thanks for the video.
Praying for you brother
So informative! Thank you so much brotha. Went a bit too hard and strained my adductor. This is exactly what I've been searching for 😭 let the recovery games begin.
Hi did you recover?
Bump. How are you doing now?
@@cricketeralizer7777 like his comments then we will get notification
@@jeffyeager4045 like his comments then he will get notification
Thank you So much ! Recent groin strain has stopped my running interval training- slow grind back - very helpful and very appreciated
Hope this can help!
Same
How’d you end up doing ? I’m training for a marathon in October and now have to stop to recover this damn groin
@@VirtualRush I think you have plenty of time , been doing excellent, running interval’s with my club weekly , long runs in weekends . Power lifting 4 days wk, zero pain stronger and faster
@@glenrobinson6846 thanks man, I’m so glad to hear that. Gives me hope, slow grind brother. Any particular exercises or stretches you felt helped you more than others?
Thank you for this video. I have been dealing with a groin pull after I did a high-volume leg training session. I had severe pain for a week and I was on a painkiller for days. Last Monday, I squatted 140 kg x 5 reps for 3 sets thinking that my adductor muscles are fine but nope, I was wrong. The pain started on Tuesday evening and it's giving me a hard time again. I don't know how and why it happened to me. I was squatting 160kg for 3-5 reps and never had any problems and out of nowhere, this injury has fucked up my love for squats and sumo deadlift. Hoping to recover sooner and I want to do squats and deadlifts without any pain.
I will stick to your rehab exercises. Thanks a lot 🙏🙏🙏
🙏
did you recover well?
Hlo doctor... These excersizes are really easy and effective .... My pain has gone after doing it only one time.... Thank you 😊😊😊
Stop with stupid jokes
i hurt myself at work lifting boxes and one leg slipped similar to the towel exercise you show but with a heavy load. ever since then i couldnt pin point the pain but these exercises are appearing to help.
This is exactly the video that I needed to see. THANK YOU
I injured myself a long time ago squeezing a backpack vacuum cleaner with my legs while I unscrewed the lid off the top then I felt something pull and it's hirt ever since. Thanks for the video!
Another excellent video!
Many thanks for sharing, all the way from little old Tasmania, Australia 😌
This video really helped me with my adducter strain! Excellent, Thank you!
You completely healed?
This is insane 🤯 I'm 💯 satisfied
Bro you doing great job ❤️
Thank you been dealing with this for almost a year thank you for an amazing video
This is a very good video and well done. I must have twisted wrong or something either at work or at home or both but I started having pain and I didn't know how to fix it so I UA-camd this video and it was perfect. It helped so much so fast so, I thank you.
Thank you man you have saved me I tore my groin on a 800 pound leg press the other day
Your videos are great, keep up the great work!
This was helpful, i’m 5 weeks in on my injury.
Started doing this today, phase 1. I can tell that this will definitely help me recover in time for spring soccer
Are you fine now?
@@matokin3189 no, still on phase 1 but making good progress from my last post here.
@@lebeech876 how bad was your injury, are you able to walk?
@@matokin3189 initially it was hard to walk, now I am able to jog, walk briskly.
I am unable to lateral cuts or kick a hall without pain
@@lebeech876 Did you heal? I've been in pain for 5 months+
Just done my groin playing football.. wish there was a video for every muscle injury. Just like this! To the point, precise, no bs. Thanks!
You're looking for a different university
@@JGunit lol ain't no one got time for that.
@@MrAjiii hi did you recover?
@@cricketeralizer7777 I ended up with another injury this year. Gilmore's groin
@@MrAjiii but did you recover from the groin strain ?
#SquatUclub
Also just wanted to thank you for all the great free content (not just this video but also other videos, blog posts, podcast episodes etc) you've been putting out! There aren't a lot of good coaches where I'm from (not from the US) and your content has been very helpful to me, so I think it is safe to say you're helping people across the world!
You're so welcome! I'm honored to hear you're enjoying the content I make - thank you so much for following!
I strained/popped that muscle, right at the very top of my inside thigh, doing a PR on squats about 2 weeks ago. I can squat very light weight up to about 125, then the pain starts any heavier than that. Luckily I can still deadlift heavy and do leg curls and extensions. Great info and will be putting this to use for sure!
After two years of thinking my left hip was just weird and inflexible, I bought a massage gun. I painfully massaged my left groin area and it released to where I could do symmetrical deep squats.Teamed up with this video I'm sure I'm in the road to full recovery. Thanks for the knowledge and visual examples.
I have once made a big mistake. I stretched my inner thigh muscles when I found out they were tight. I didn’t have enough knowledge back then. Now I know I should never stretch a very weak muscle. I was lucky that I just torn it very slightly. I will never make this mistake again.
Carrying a heavyweight downstairs has caused this injury on my left side, stabbing pain coming and going,will start this programme, thanks for the help
Having followed the diagnosis techniques a hip flexor strain is looking likely when I come out of a squatting position and i'm almost upright is where the pain is the worst
Thanks for the connect. I am play cricket and I am a fast bowler, my groin pain tends to come back when I am bowling. I did the first two exercises with excessive pain but the with the third exercise and I can bowl properly.
I will keep on doing these exercises, hope they'll help.
Gracias por los consejos, muy útiles!
Saludos desde Colombia!
Thanks I play football and went for a shot and ripped my groin this helped thanks !
Finally a video that hits the nail on the head for me. Thank you! I've been dealing with this strain on both sides since December. I'm assuming that I focus on both sides at the same time? I can't really even lift my leg (on each side) for the test without pain. No resistance needed.
I have this on one side, been dealing since December, and it ended up being a labral tear, which no amount of PT will fix. Make sure you've been scanned.
@@rodneymills6477 what caused that? did u do surgery?
Thanks for putting this knowledge out there
I pulled my groin the other day while doing a roundhouse because I didn't warm up properly. The pain is not so bad, but it's obviously holding me back and I don't want it to get worse, so thank you!
Same here exactly but yesterday
Ouch
I just want to get to phase one and I'll be happy!
Thanks for the helpful video … nice tune at the end also.
Thank you so much for this video! About to implement right now :D
Great video man! Thanks for sharing!
Thank you!!!! Very helpful for my pain.
Thanks so much brother for this amazing video I truly appreciate it
Such a great video. Thank you for sharing!
You, sir, are doing an awesome service to humanity. Thank you so much!
I got this injury about 6 months ago and the pain I feel varies every now and again. Was really looking for a proper solution that would help me in long-term recovery, and I really hope this does it for me!
Btw, can we have a rough estimate of how long each of the 3 stages should probably last?
Also, should avoid working out during recovery right, even lighter stuff? And no running? I'm so bummed about this :( I was on a happy fitness and weight-loss journey :(
I can feel you.. I was on my 32nd day of splits and here I am with groin injury. 😔😔
It’s so annoying
Doc ur a life saver
Thanks angel.😢😢😢 Will start asap these steps.
I have a client that had a herniated disc and had surgery and basically the doctors kind of messed up and this is how things are now his inner leg is all twisted up and in pain in the inner tendon is very tight but I also have a few other clients that just happen to as well so this will help people with herniated disc surgeries thanks
I just got injured! Thanks for the video
Yep. I like it.
Had both knees replaced so not quite ready for those last movements.
But great information
Great vid and great article on the website too.
thanks for great video as always
damn, i had that pain when squatting above 40kg but it went away after i started squatting with lower weights and gradually increasing the weight. now i can squat about 70 without any pain (ik it's not much either, but im working on it), kinna wish i knew what to look for and fix it the proper way instead of having to improvise and pray for luck.
So that’s why my leg hurts!.. I was thinking about going to a PT just now because it’s been there for like 9 months. I’m going to try these steps first! Appreciate your work!
How's your leg now? Did you feel any difference?
@@marshal523 Yes but progress is much slower than anticipated. After about 1 month of not using my adductor, and 3 months of isometrics, it was almost back to normal.
Dude saved me with this. Thought I was gonna need hernia surgery a week ago. These man keagals totally worked
How long did it take u heal
@@elninohd6929 it’s been 5 days of it. Not 100% but finally improving. Some cardio and stretching well
Thanks for the video I just got A groin pain today and i just searced for inner thigh pain then this video showed up so Thanks
Thanks guys this helped out a lot.
Thanks this was much needed video...nice info i would follow this protocol for sure....👍🙏
This stretching is very important
I am a boxer and I play football ( soccer) and recently I got a groin pull. Need this video
one of my absolute favorite adductor strenghtening excersises are side adductor planks.... they are killers
saved me a trip to the physio mate, thank you
I like this. Good progressions 👍
Great video. While applying these rehab techniques do you recommend still training at least upper body? Light low intensity cardio? ( walks, elliptical etc)
Thank you, It worked for me very well.
I have been suffering with this for 8-9 months, did couple xrays but nothing shows. Recently I got advised to take MRI but because of my braces I couldn’t. I saw your UA-cam shorts and here I am. I hope this works.😢
How is it going?
Any progress?
great work guys !! so usefull
Aways the best doc!!! Thanks
YOU ARE A LIFE SAVER