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Groin strain

What is it?

Groin strain generally describes pain which occurs on the inside of the thigh muscle and can sometimes include pain around the lower abdominal muscles. It is more commonly found in people who play sports which involve twisting, turning, changing direction quickly and kicking, football is a good example of this. The pain from a groin strain can arise from different structures being involved, including muscles and tendons, although the most common form of this injury is a strain of the adductor longus muscle. Localised pain when you press on the area is a good indicator to what structure is involved.

Diagram showing the posterior chain muscles, including glutes, hamstrings, and spinal erectors, essential for posture and movement.

What Symptoms May I Experience?

Pain on the inside of your thigh (groin)
Pain when you bring your legs together (squeeze knees)
Pain when you bend your knee
Some minor swelling or bruising may occur
Sometimes if the lower part of the abdominals is involved, you may experience some discomfort when coughing or sneezing

How is a groin strain treated?

Generally, most cases of groin strains resolve with time and, if needed, physiotherapy. The aim of physiotherapy is to gradually restore normal movement around the hip and groin area and also strengthen the muscles to reduce the risk of re-injuring. It is very rare that groin strains require other interventions.

What can I do to help my groin strain

In the first 48 hours after injury, it can be useful to:

Rest: Avoid activities which make your pain worse. Once your pain is under control you can start gentle exercises to restore strength and range of movement of your hip as pain allows.
Ice: This can be useful to help reduce inflammation in the area and also help reduce pain. Apply an ice pack to the affected area for 15 to 20 minutes every two to three hours. A bag of frozen peas, or similar, will work well. Wrap the ice pack in a damp towel so that it does not directly touch your skin and cause an ice burn.
Compression: Can be useful to help reduce swelling around the area. Some old tights, sports leggings or bandage can work well.
Pain medication: Speak to your GP or Pharmacist about relevant medications to help improve your pain.

After 48 hours:
If your pain is improving after approximately 48hrs, we would encourage you to try some of the exercises bellow as your pain allows. The aim is to gradually return normal movement of the hip while gently strengthening the muscles.

Aim to complete 3 sets of 10 repetitions, however, try to increase this to 3 sets of 20 repetitions as pain allows. Rest approximately 1 to 2 mins in-between sets. You should aim to complete these exercises around 4 times a week. If your pain significantly increased as a result of trying these exercises, speak to a relevant health professional.

How long will it take for my groin strain to heal?

This depends on the severity of your injury. Minor strains may only take a couple of weeks to return pre-injury levels of function, but more severe strains may take a few months to return to normal function. Generally, even the most severe groin strain injuries, would be back to a pre-injury level of function within 6 months with physiotherapy.