5 groin exercises to relieve pain | XpertsReviews.com

Groin pain can be extremely uncomfortable. A groin strain, also known as a groin strain or adductor strain, occurs when the muscles in the groin area are stretched or torn. The groin muscles, also known as the adductors, are located on the inside of the thigh and are responsible for pulling the legs back toward the midline of the body. A strain or tear can be extremely uncomfortable and difficult to bear. If you suffer from one, looking for relief can be like looking for a needle in a haystack. But don’t worry! Here are some great groin exercises that may help relieve the discomfort and get you back on your feet.

What causes groin pain?

Groin pain is discomfort that occurs where the inner upper thigh and abdomen connect. It can be caused by a variety of factors, including tight, weak groin muscles (adductors) and groin tears or strains, according to a study published in the Annals of the Joint Review.

“Groin pain is usually caused by activities that require rapid changes in direction or rapid acceleration, such as running, jumping, or kicking. It can also occur during sports activities that require repetitive leg movements, such as cycling or rowing. It can also be torn due to sudden overstretching,” says fitness expert Yash Agarwal.

Symptoms of Groin Pain

Here are some common symptoms of groin pain:

• Pain or tenderness in the groin area
• Swelling or bruising in the groin or inner thigh
• Pain when walking
• Pain when lifting the leg, especially when getting in and out of a car
• Muscle weakness or stiffness

How do groin exercises relieve pain?

Here’s how groin exercises can reduce pain:

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1. Helps relieve pain

Exercising releases endorphins, your body’s natural painkillers. These are neurotransmitters produced in the brain and spinal cord that reduce pain, according to a study published in the journal Hawaii Medical Journal. Regular exercise can help manage pain by reducing discomfort. While endorphins play a crucial role, exercise also improves pain perception through other processes such as improved mood, reduced stress, and better sleep.

2. Improves flexibility

Stretching exercises for the groin, hips, and lower back improve flexibility, increase range of motion, and reduce muscle tension. This can relieve pain caused by tight muscles. According to a study published in the International Journal of Exercise Science Improved muscle flexibility has been found to improve joint mobility, allowing for greater range of motion, better performance and a reduced risk of injury.

3. Strengthens core muscles

A strong core, including the muscles around the pelvis and lower back, provides stability to the groin area. Exercises that target these core muscles help prevent strain and reduce pain. Core stability exercises have become popular for preventing injuries and improving performance, but there is little scientific evidence to fully support this claim. However, including core exercises in injury prevention programs, particularly for the lower body, appears to be linked to fewer injuries, according to a study published in the Sports Health Journal.

4. Improves blood circulation

“Exercise stimulates blood circulation in the groin area, bringing essential nutrients and oxygen to the tissues. This promotes healing and reduces inflammation, thereby easing pain,” explains the expert.

Best Exercises to Relieve Groin Pain

Here are some easy and effective groin exercises to reduce pain, as explained by the expert.

1. Strengthening the abductors

• Step 1: Lie comfortably on your back on the mat.
• 2nd step: Slowly lift your legs straight up off the floor or mat.
• Step 3: Now move your legs up and down without resting on the floor.
• Step 4: Hold the position for 10 to 20 seconds, then repeat three times.

2. Standing groin stretch

• Step 1: Start in a standing position. Keep your feet hip-width apart and your torso relaxed.
• 2nd step: Take a step back. Extend one leg straight out behind you, as if you were taking a big step backward.
• Step 3: Lean forward. Bend at the hips and lean forward, keeping your back straight. Your front leg should bend as you lower your body to the floor.
• Step 4: Hold the stretch.
• Step 5: Hold this position for 20 to 30 seconds, feeling a stretch in your groin.
• Step 6: Repeat on the other side. Switch legs and repeat the stretch.

3. Abduction with resistance band

• Step 1: Place a resistance band around both of your ankles. Make sure it is snug, but not too tight.
• 2nd step: Stand with your feet hip-width apart. Maintain good posture by relaxing your shoulders and engaging your core.
• Step 3: Slowly spread your legs against the resistance of the band. Keep your toes pointed forward and avoid rotating your hips.
• Step 4: Return to the starting position. Bring your legs together using the resistance band.
• Step 5: Repeat and continue the exercise the appropriate number of times.

4. Shell exercise

• Step 1: Lie on your side. Raise your knees and bend them at a 45-degree angle. Your feet should be positioned one on top of the other.
• 2nd step: Engage your core. Maintain hip and pelvic stability throughout the workout.
• Step 3: Keeping your feet together, open your top knee like a clamshell and pull it away from your bottom knee.
• Step 4: Slowly return your top knee to the starting position.
• Step 5: Repeat and practice the shell exercise the required number of times on each side.

5. Butterfly stretch

• Step 1: Sit on the floor with your back straight and your legs stretched out in front of you.
• 2nd step: Bend your knees and bring the soles of your feet together, leaving your knees open to the sides.
• Step 3: Using your hands, gently press your knees toward the floor.
• Step 4: Hold the stretch for 30 seconds to a minute while inhaling deeply.
• Step 5: Repeat 2 to 3 times.

Are there any side effects associated with groin exercises?

If form is not maintained correctly while doing the exercises, you may end up with the following results:

• Muscle pain: Especially if the muscles are not used to the exercise.
• Strain: Overexertion can lead to muscle strain or injury if not performed with proper technique.
• Joint discomfort: Improper form can put stress on your hip or knee joints.
• Delayed Onset Muscle Soreness (DOMS): Mild soreness usually 24 to 48 hours after exercise.

These exercises should be performed with proper form and progression to minimize the risk of injury and maximize benefits. Always consult a healthcare professional before beginning a new exercise program, especially if you have an existing injury or health condition.