Groin pain relief with 5 strength and stretching exercises

Groin pain is a common complaint with various causes.

For example, the cause of your groin pain can also come from your back. To clarify how this is possible, I will explain the different causes of groin pain and why you feel the pain in your groin.

Fortunately, most causes of groin pain can be easily solved with these 5 physiotherapy exercises.

When you make your hip more flexible and your muscles stronger, most groin problems disappear quickly.

So read on quickly.

1. Groin pain causes
2. Groin pain symptoms
3. Groin pain treatment with 5 physical therapy exercises

Your groin contains several muscles that run from the inside of your pelvis to the inside of your thigh and knee. These are the adductors of the thigh. These muscles move your leg inward. That is why groin pain is also called adductor-related pain.

A strain or tear is the most common cause of groin pain. Athletes, in particular, suffer from this form of groin pain. Tension or damage occurs to the muscle, causing the pain. It can result from overloading the muscle because it is overloaded or because the back and hip are too stiff. It can result in the muscle not being able to function correctly, which also leads to overload.

Another common cause of groin pain is hip osteoarthritis. In hip osteoarthritis, the cartilage in the joint disappears, irritating the bone. This irritation causes radiating pain in the groin.

The radiating pain is known as referred pain. Referred pain occurs when the brain is unable to assess the origin of the pain correctly. The pain is then displayed in the most likely spot. That is where most of the sensors are located within the area of ​​the transmitting nerve. Both the groin and hip are controlled from the nerve exiting the spinal cord at the first lumbar vertebra L1 level.

Another cause of groin pain can therefore be stiffness of the lower back, which radiates to the groin.

The last cause of groin pain is an inguinal hernia. An inguinal hernia is a weak spot or tear in the abdominal wall. It can cause the peritoneum, abdominal fat, or a piece of the intestine to bulge out. The pressure that arises can cause groin pain.

You can distinguish the different causes of groin pain from each other through the various symptoms. I will now discuss this one by one.

Also read: Hip pain causes, treatment and stretching exercises for relief

The cause of your groin pain is distinguishable based on the different symptoms.

Groin pain due to a strain or tear is characterized by a shooting pain suddenly into the groin. The muscles in the groin cramp, or even a tear occurs. The groin feels stiff, and the pain can extend from the inside of the thigh to the knee. The pain is often stabbing or nagging and increases with load. This form of groin pain is most common in athletes.

The symptoms of groin pain due to hip osteoarthritis are very different. This pain is characterized by a nagging feeling in the groin and pain on the outside of the hip. The pain develops slowly with no apparent cause and continues to increase. In addition, people experience pain and stiffness of the hip when standing up after sitting for a long time. In addition, squatting is painful and limited. Wear occurs at a later age and is more common in women than in men. On our particular page on hip osteoarthritis, you can find all the symptoms and treatment of wear and tear in your hip.

Radiating pain from the back is characterized by a nagging sensation in the groin, often combined with pain and/or stiffness in the lower and mid-back. These symptoms are usually less obvious and more difficult for many people to interpret.

Groin pain due to an inguinal hernia is much easier to diagnose from the symptoms. The pain in the groin is often burning or stabbing, and You can feel a bulge due to the bulging of the abdominal wall. The swelling is most visible when standing, coughing, or straining. It is not present with the other forms of groin pain. Inguinal hernias are more common in men than women and especially immediately after birth..

Also read: Hip osteoarthritis treatment with 6 physical therapy exercises

The treatment of groin pain depends on the cause of the groin pain.

You can only treat groin pain due to an inguinal hernia surgically. However, this is only necessary if the pain increases or if a tight feeling occurs. Please contact your doctor for this, even if you are not familiar with it.

You can effectively reduce groin pain due to hip osteoarthritis by improving the mobility of the back and hip in combination with training the hip muscles and leg muscles.

You can treat groin pain from the back and groin pain due to a muscle injury yourself through exercises aimed at loosening the hip and back, stretching the groin muscles, and training the muscles in the groin. You can also take painkillers such as paracetamol or ibuprofen to reduce the pain.

I now explain exactly which exercises you can do and how they will help you get rid of your groin pain.

Also read: Lower back pain treatment with 4 exercises for common causes

The first exercise is aimed at improving the mobility of the lower back. A stiff lower back creates a stiff hip and, therefore, more stress on the groin muscles.

By improving the mobility of your back, your hip also becomes more flexible, and the load on your groin muscles decreases. This reduces the chance of a groin injury and speeds up recovery.

The exercise goes like this:

• Lie on your back with your legs bent, and your arms spread
• Now turn your knees to one side and your head to the other
• Rotate your hips with your knees, but keep your shoulders on the floor
• Hold this for 5 seconds
• Do this for both sides 10 times

You can also find the execution of the exercise in the following video.

Repeat the exercise 2 times a day.

In addition to improving the mobility of the back, it is also essential to improve the mobility of the hip. When your hip is more flexible, the load on your groin muscles is also less.

Your groin muscles play an essential role in moving your hip. The more difficult this is, the more strain your groin muscles are.

The exercise goes like this:

• Lie on your back
• Grab the knee of your aching leg with the same hand
• Grab your ankle with your other hand
• Keep your lower leg horizontal
• Push your knee away and pull your ankle towards you
• Hold this for 20 seconds
• Repeat this 3 times

You can also see the execution of the exercise in this video.

Repeat the exercise a few times a day. You should feel the stretch in your hip joint. As you repeat the exercise more often, you will notice that the pain in your hip decreases, and your hip becomes more flexible.

In addition to improving hip and back mobility, it is essential to make muscles in the groin more flexible. By stretching the muscles, the tension decreases, and the muscle can recover better. This exercise is vital if it’s shot in the groin and the muscle is the cause of your groin pain.

The exercise goes like this:

• Stand in a slightly spreading position
• Straighten the leg of your aching groin and shift your weight to the other side by bending your other knee
• You can feel the stretch coming on now
• Hold this for 20 seconds
• Repeat this 3 times

You can see the execution of the exercise in the following photo.

Repeat this exercise a few times a day. You will feel the tension in your groin slowly decrease.

The fourth exercise against groin pain is intended to train the groin muscle to become stronger again. The most important thing for the recovery of the muscles in the groin is to improve strength.

By putting more stress on the groin, you promote the recovery process, making the strain or tear disappear.

We use the lunge to train the groin muscles. This is an easy to perform but heavy exercise for the leg muscles. In addition to the groin muscles, you also train the thigh muscles and the hamstrings.

The exercise goes like this:

• Put your left leg in front of your right leg with your knee bent 90 degrees
• Bend your other knee slightly too
• Now bring your bodyweight straight down until your back knee almost touches the floor
• Make sure your front knee stays in place and doesn’t move forward
• Now come back up slowly
• Repeat this 10 times
• Do the same for the other leg
• Do this a total of 3 times per leg

You can also see the execution of the exercise in this photo.

Repeat the exercise 2 times a day and try to build up the number of repetitions slowly. The more strength you have, the less likely your groin pain will come back.

The last exercise is meant for strengthening your back muscles. When the stabilizing muscles in your back function insufficiently, there is a more significant load on your leg muscles, including your groin.

It can be a cause of chronic or recurring groin complaints. By improving the stability of your lower back, you reduce the strain on your groin muscles.

The exercise goes like this:

• Lie on your back with your legs bent
• Cross the arms over the chest
• Now lift your buttocks and hold for 10 seconds
• Repeat this 3 times

You can also see the execution of the exercise in this video.

When the exercise becomes too easy, you can make it heavier by extending one leg. Also, hold this for 10 seconds on each leg. You can then expand this to hold for 20 seconds.