Unlock Relief: 23 Best Exercises for Groin Strain to Ease Hip Pain Today
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- Опубліковано 5 чер 2024
- If you're grappling with the discomfort of a groin strain and hip pain, you've landed in the right spot. Today, we're unveiling a treasure trove of 23 highly effective exercises meticulously curated to alleviate groin strain and provide much-needed relief for hip discomfort.
A groin strain, often accompanied by hip pain, can be a significant hurdle for individuals striving for an active lifestyle. But fear not - armed with the right exercises and commitment to rehabilitation, you can overcome this challenge and regain your mobility and comfort.
Want more info?
Option 1: Groin On-Demand Webinar bit.ly/37thtNF
Option 2: Video Guide bit.ly/33aLIqC
Option 3 (the best): Work With Us www.p2sportscare.com/
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
In this comprehensive video, we'll guide you through a diverse array of exercises specifically tailored to target the affected muscles and promote healing. From gentle stretches to improve flexibility and reduce tension to strengthening exercises to enhance muscle resilience and stability, each exercise is handpicked to address the unique needs of groin strain and hip pain sufferers.
But that's not all - we'll also provide invaluable tips on proper form and technique to ensure optimal results and minimize the risk of further injury. Whether you're a seasoned athlete or new to exercise, these exercises can be adapted to suit your fitness level and goals.
So, if you're ready to unlock relief and bid farewell to hip pain, join us on this transformative journey towards healing and vitality. Don't forget to like, share, and subscribe for more expert insights on sports injury management and performance enhancement. Together, let's take the first step towards a pain-free tomorrow and a stronger, healthier you!
#bestgroinstrainexercises #groinstrain #california
Hey everyone! Thanks for watching this video. To learn more about the root cause of groin + hip pain, watch the on-demand webinar Dawne and Sebastian created. It's free. 20 minutes and covers 3 foundational diagnosis categories and how to resolve them using non-surgical, non medication interventions. Enjoy! bit.ly/3whQi2P You'll love it!
Accordions posting helped me .. thanks
That ones my favorite. Next step listen to the audio I made about the biggest mistake people make in their recovery that ends up making them be in pain longer. www.p2sportscare.com/groin-mistake/. It's free as a bonus!
This was really helpful, thank you!! ❤
You're so welcome!
Thanks for your informative videos
No problem
I’ve watched 20+ videos on healing adductors, and this is the only one I can say I actually have relief of pain from. Thanks for the variety and the explanations of why they work.
Glad you liked it. We have a lot more on our channel on the same topic. Sub and search!
Instant relief, really big help! ❤️
Lovely
This is a Great video. Thanks for posting
Anytime!
Thank you guys for theses exercises. I'm nursing groin pain but able to bike. Will try them..
:) If you want some exercises and stretches customized for you reach out info@p2sportscare.com We specialize in groin, hip and low back issues
Thank you!! I am doing most of these but its good to be confirmed.
Wonderful!
Abs
A1) 6:35 Tent Reach
A2) 7:17 Hide Your Butt
Glutes
G1) 0:48 Glute Primer
G2) 10:20 Curtsy Squat
G3) 14:13 Crane Hold
G4) 13:30 Banded Bridge
Squats
S1) 1:25 Buddy Squat
S2) 2:33 Low Quad Rock
S3) 10:58 Widen the Feet
S4) 11:37 Banded Box Squat
Lumbar Stability
L1) 3:02 Bear Crawl
L2) 6:00 Accordion
L3) 7:49 Skull Crusher
L4) 8:04 Pull Bug
Yes
Just came across this after pin pointing in another video of yours and found out it’s my
Hip impingement
Definitely trying these exercises
After the peloton and treadmill I notice it aches so I’ll be doing these
Glad you found all we have to offer! We have about a 1000 videos on UA-cam
Thank you, my groin feels better already!
Did you see the groin/ hip playlist we have with lots of videos on the same topic? ua-cam.com/play/PL4ia_VsGiqb_nTztocUuMamQZFe9K54Oa.html
We also released a new audio about the hip/ groin called "5 Simple Daily Changes To Improve Groin & Hip Recovery [AUDIO]" ... Find it at this link www.p2sportscare.com/product/daily-habit-changes-hip-groin-recovery/ You'll love it!
yes yes yes,great
:)
Thanks! Instant relief! Who knew?
I did. BUT this is only step 1 of 4. It will probably return within the week without step 2. Step 2 needs to be coached. Get the free audio that I made on the BIGGEST MISTAKE people make when trying to fix their groin pain... doing this mistake actually makes people slow their recovery down. www.p2sportscare.com/groin-mistake/
Janice - these exercises are excellent as they are tiny and easy to do - my groin pain has been outstanding and 'pinchy'
when standing in a certain way yikes! I also fell over loose bootlaces onto that side and hurt the IS joint which is site of an old injury. Do I need to do them all every day as 24!!
I personally would not do these every day. Most of the people work with directly for groin issues, we screen and select 2 of these exercises. Doing all of them is a waste of time and focus. If you'd like some direction about what ones you need to do and spend most of your time with just message us privately here bit.ly/3zBEyYJ
It's good and helpful thanks
Most welcome 😊 > like and share?
Reoccurring theme to most of these exercises is that the hip flexors are working harder than they should as glutes and abs aren't working enough to stabilize the body during activity/exercise? Thanks for the great exercises!
Partly but you have to ask yourself "why are the glutes not helpping." Typically there is something happening from the spine that starts the process. Reduction from the spine makes recovery simple. To chat more just message us www.p2sportscare.com/contact-form-youtube
Thank you. I Have had pain in my groin for about a year. I had cad scam, I had no hernia. I had a heavy box that almost crushed me and I held it with my knees. I recovered about 80% but there is a mild pain still lingering! So annoyed! I will try one of these exerices.
Work with us directly for the best results. We would love to help you recover Alex
Excellent info! I will be using this at these today at the gym ! The pain has been excruciating
Wonderful! If you want some help narrowing down what exactly to spend your time on set up a session and we can help. Link in description
Are u. Okay now 😢
cant sleep at night with groin pain and no one could help me. i will definitely try these as you were the first person i come across that can tell me where this pain is coming from. thank you so much i believe this will work and will give feedback soon on each excercise..
Sub to our channel and search them groin pain there. We have better videos for you ua-cam.com/users/sb6bb
Can't sleep too
Too many ,in one video ,very effective, bravo
Check out our playlist of other videos for groin pain exercises and explanations. There is something for all levels of groin pain.
ua-cam.com/play/PL4ia_VsGiqb_nTztocUuMamQZFe9K54Oa.html
Thanks for that - what exercises would you suggest for groin hernia patients for strength, healing & pain removal pre & post op ?
That’s a tough one. It would be all dependent on the persons current ability and medical allowances. Are you talking about yourself?
Will Copenhagen Plank be helpful if I already have groin pain? Or will it damage my groin even more, as it is considered an advanced exercise.
We dont have it listed in this video. Why dont you sub to our channel and use the search bar for "groin pain exercises"
When I do leg raises my groin hurts a little have been having problems all year and tips on what is causing my pain
Yep, We have a channel full of videos on that. Sub ua-cam.com/channels/vkrvJKmpajCkm9SEF0pggw.html and use the search bar at the top to find them. Look for groin
Pretty insane how this can make my testicle pain better in 20 minutes. There’s still a level of pain I can’t completely get rid of though. I think the downward bear and tenting are my favorites
Would you like us to help you get through this faster Eddie?
hi, when i tried the curtsy squats with my right leg going behind, my right groin felt strained/pain so am not sure now whether it's a hip impingement and which strengthening / exercise to do to eleviate the strain on the right groin.
Would you be open to working with is directly for this? Reach out info@p2sportscare.com
is it ok to do this stuff if I have been diagnosed with adductor tendinopathy / glute tendinopathY? my doc prescribed anti inflams
Im sorry we don't give personalized suggestions through messaging You are welcome to set up a session to go over that if you want more specifics that what is in the video. We have virtual or in-person options. If you are over 18 years old you can chat with us about it by setting up a free video chat here. www.p2sportscare.com/contact-form-youtube/ Just reference this conversation.
i got groin pain, i can't raise my leg but now feel better by moving a lot, massage and stretching.
Want to work with us for it?
I feel pain in my groin and a little bit of a pain in the glutes only on the left and it’s probably due to deadlifting and squatting, any suggestions on what exercises will help me fix it?
I have a few ideas what will help you... especially since your groin pain increases with deadlifting! You should do a Zoom call with my intern. This month we are offering a free 10 min Zoom call to answer any questions you have to make sure working with us is worth your time and money. Contact us here www.p2sportscare.com/contact-form-youtube/
Hello Hope all is well. At the 1206 mark with the band and the chair you say if this works might tell you it’s a hip impingement not groin. I was told by doctor I have a hip impingement and slight sports hernia. Will that exercise help with those?? Thanks for your videos they are great!
Maybe. Honestly we pick these exercises and coach them to people based upon examination finding. We don't just give them all or guess. If you want to know what to do we can help you but we need to learn more about what is going on first. If you want to talk more about it contact us privately here. This form is on our site and gives us more info. bit.ly/3zBEyYJ
Can I do all of it? Can I personalise all the workout as program for myself..
There is no need to. Most people only require 2-3 exercises to reduce their problem before scrapping these correctives for something more long term. Corrective exercises are not a forever thing. If you want something more custom, just get our groin video program. www.p2sportscare.com/product/hip-mini-guide/
Thank you so much for this video!! I’ve been diagnosed with osteitis pubis and adductor enthesopathy. My doctor wants me to undergo a cortisone injection. I pray that these exercises can help me out.. 🙏
Recently we released an ebook to help people in your situation understand possible hip/ groin/ pelvis diagnoses and how to pick the right type of treatment, so you don’t spend money on stuff that doesn’t work for a certain diagnosis. We cover hip impingement, sport hernias, labrums and hip flexors to name a few. I’d highly suggest getting it. www.p2sportscare.com/product/understanding-hip-diagnosis-book/
Hey same her even my dr told me one one injection in adductor muscle.
Could pls help how r u now
I’d strongly encourage all of you reading this to get the e-book published on this. Many times the only options presented with problems in this area or surgery and injections but I can promise you this much more. In the e-book we cover many of the options. The link is in the description for the video.
Will try these, i have some hip ache that has persited for about six months now. I think it is the cause of my knee pain.
Sounds like a long time. If you want a structured plan to get over it faster just email us. Info@p2sportscare.com
Don't know if you'll even see this, being 2 years since the video's been made, but you made me realize maybe I have more that just a pulled groin muscle, hip flexer. No way could I do these exercises. Sure wish I could and I will as soon as I can!
We reply to all new comments. :) More than just a strain shouldnt be to challenging to resolve. Contact us and we can help you get to the root of it. bit.ly/3zBEyYJ Just reference this conversation.
Hey, based on my research and the pain location, I feel I’ve damaged my inguinal ligament. What do you recommend I do and what timeline should I be looking at to get back to soccer? Thanks.
We have never met anyone with that but we have helped people with pain in that location
Lol “Virginia slim”. I can’t wait to try these! I’m in pain!
Haha. If you need some direct guidance just let us know
I held on to do squat and it hurt so bad couldn't get up had to let go and sit on floor...the MRI says small labral stress not total tear ...and a little osteoarthritis and arthritis ...this came on after a fall on butt...in April ... I guess ...in July couldn't sit in sitting position in yoga left side ..... I'm trying prolotherapy..... so bummed at 72...in May... what do you think 🙃🤔❤️
Why don't you just come see us and let us help you!
I have a groin pulled injury so, please tell me When do we start these exercises, i mean After how many days of injury?
If you'd like to work with us on it just call us so we can set up a time to figure out what exercises you need. 714-502-4243
@@Performance-Place-chiropractor why do mountain climbers cause my hip/groin area to pop
Hard to say. I need more info. Call us to set up an appointment
Will these help with inguinal hernia pain ?
no
Can i do if i have l5s1 disc bulge and groin pain
Hey there! I wish I could say, but there are a lot of variance deciding if all of these are safe to do or not. We typically perform a thorough physical examination to figure out what is safe for each person and what is not safe. In this video, we show many of the options we use, but each option is not for everyone. If you’d like our help and have an assessment performed just reach out via the link in the description for the video.
Did the smoker's squat👌
:).
How soon can I do these exercises after initial injury?
Timeline depends upon the severity
I have pain in the upper left testicle for almost 2 years now. Tried physical therapy, varicocele removal, vibrational therapy, acupunture, pain killers, nothing worked permanently. Desperately in need of help atm
Have you thought about seeing us?! We see this all the time and have a great success rate without surgery
@@Performance-Place-chiropractor I’m not near SoCal at the moment, right now I’m just checking out what I can to see what my next step is, what type of cases have you seen regarding to testicle pain?
Eddie this is something we need to physically examine you in person for. We have had people travel hours to see us so if you have the means it may be worth your time
How r u now
Hi, 2 years ago i started to feel pain in both legs in testicle areas while playing basketball, at first i thought its muscle pain it will go away and i wasnt really active for some time and everytime after that i went to play some sport i felt pain to that extent that i couldnt walk normally for few days after sometimes i feel pain even when i walk.. Will this help me or is much more complicated?
Come see us so we can help you sort it out
@@Performance-Place-chiropractor can’t I’m from Serbia😂
Im just asking will this workouts help, because generally its groin problem but i didn’t dealt with it immediately..
I would not know till we see you move in an assessment. Message us privately if you want to talk more about it. If you are under 18 years old, speak with your parents and have them contact us. www.p2sportscare.com/contact-form-youtube/ We have virtual coaching and in-person services.
I'm 6 month Postpartum and i ve been experiencing some pelvic and groin pain. I tried the accordion and it was the worst pain ever! I literally felt something cracked. I'm kindda afraid now
Oh no! Sorry to hear that. We have seen some new mothers with this but they need to have been cleared of all pregnancy related issues before we work with them. If you want some help from us just email bit.ly/3zBEyYJ We will learn more if we can help from there.
camera guy needs a few pointers, lol however these exercises are excellent and so many of them! bravo. and she did a great job.
They were interns. Thank you!
60 and left psoas is VERY painful.
I can’t squat…feels like my knees will explode. Going to try the others. Thx !
We replied in your other comment in the other video. Chat soon
Does groin pain "Strain" associate with gluteus pain gluteal tendinopathy and low back pain? I strain my abductor muscle in my right leg, and I got these pain.
Low back and glute pain can be felt with a groin pain. We have videos on the relationship on our channel. Just search for what you want. You should find it
shoulld i do these while having pain after 2 months of a grade 2 groin strain?
I wouldn’t. I would just have us do a physical examination so you’re not blindly throwing exercises and stretches at it. If we examine we can narrow things down and make safer suggestions. Call us to get the ball rolling 714-502-4243
After how many days of groin injury we can do these exercises.?
depends on the severity of the case.
Do these works for sports hernia?
We have a ton of videos on sports hernias on our channel. Sub and search them. Come see us. We are pretty good at helping people through it so they avoid surgery Info@p2sportscare.com or call 714-502-4243
Tenting works
Nice!! share and sub?!
@@Performance-Place-chiropractor tenting is working , but the pain is back after a week .
Sounds like you need a first aid exercise. This is common place when corrective exercises don't stick. Simple but powerful stuff! This month we are offering a free 10 min Zoom call to discuss if we can help you. Contact us here www.p2sportscare.com/contact-form-youtube/
I’m trying all these tomorrow. I have groin and hip paint and it’s been almost 5 months!!
Oh wow... Ya I wouldn't do all of them. We only have people do like 2 when we add a corrective exercise in to a program
Performance Place Sports Care & Chiropractic ohhh okay. Well lets hope they work
Well if you want a real program we have some. I mean it's much better than just taking 23 guesses about whats right.... right? Why dont you get our free audio. It will help you out www.p2sportscare.com/groin-mistake/
Performance Place Sports Care & Chiropractic okay? Thanks
Im mean... listen to it and you'll see whats up
Sudden pain in right side of hip and right groin...what are the causes
We discuss some of that in the free audio we have as a gift on this video www.p2sportscare.com/groin-mistake/
ive had right groin pain now for 6 months. really bothers me and i ride a motrcycle and make it tough
I bet it does
4:20 Needs more Adidas and Blyat.
Huh?
My question is less about fixing it as is about how it happens. I’m a serious cyclist. Do you see many of these types of injuries with cyclists?
We see a lot of cyclists. Have you figured out how to solve yours?
@@Performance-Place-chiropractor I have not, but as you and everyone says, "it takes time", right? Yet, I'm afraid to stay away from the gym too long because I don't want to lose conditioning. I live and work in Washington, DC - everyone here has "groin" issues (yuck, yuck!)
:) I don’t think I said that. Reducing pain can happen quickly. Reverse muscles imbalances and movements patterns can take time but during this time we should have gotten you out of pain already. Reversing muscles imbalances tends to not occur best if the person still is having pain.
Try a virtual consult with us. We are pretty good. p2sportscare.janeapp.com/locations/virtual-appointments/book
Pick the discovery session out of state
Most likely a lot better if you go to your doctor until him or her where the pain is and actually ask your doctor if you may have kidney stones
Yep kidney stones are always on a list of possible diagnoses for groin pain
Can I do the exercises with the chick in the video? Lol
no
looks like you cant do this by yourself
there are other things. you should get our free audio www.p2sportscare.com/groin-mistake/
Only 23 😂
Only