Groin Pain – How to Deal with Them

Hip, Blog, / By Koh Peh Chia

Groin pain can be a niggling injury that causes discomfort and pain among many. It can affect a wide variety of people from elite athletes to the general population. In this week’s blog, we will discuss one the most common form of groin injuries, adductor tendinopathy, and how to deal with them.

What Causes the Groin Pain?

As previously mentioned, this injury is called a tendinopathy. Thus, it is related to the tendons of your groin muscles, otherwise known as your adductors.  This causes swelling inflammation around the tendons as a result of a chronic overuse of the muscles.

Symptoms of Groin Pain

Common Symptoms include:

  • Stiffness in the groin area
  • Swelling or a lump at the groin muscles
  • Pain upon touch of the adductor tendons

What Can I Do?

  1. Strengthen

A crucial factor to either preventing or recovering from groin injuries is to strengthen the adductor muscles evolved. Furthermore, numerous studies have been shown to effective in reducing injuries as well as improving recovery. The Copenhagen adduction exercise is one I like to prescribe given it has progressions. Try level 1 and slowly progress upwards by increasing the number of repetitions, sets and then the exercise

2. Stretch

Stretching is also important as it ensure that your muscles do not shorten and cause unnecessary tightness. However, it is best to stretch once the swelling has reduced. You can try these 2 stretches and hold for 30 seconds for 3-4 sets.

Having sufficient strength in your groin muscles is important in maintaining and ensuring you do not suffer from groin pain. However, if you are unsure of these exercises or your groin pain, feel free to contact us through our Instagram page or book an appointment with one of our physiotherapists.

Winsen Citra

Principal Physiotherapist

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Machotka, Z., Kumar, S. & Perraton, L.G. A systematic review of the literature on the effectiveness of exercise therapy for groin pain in athletes. BMC Sports Sci Med Rehabil 1, 5 (2009).

Polglass, G., Burrows, A., & Willett, M. (2019). Impact of a modified progressive Copenhagen adduction exercise programme on hip adduction strength and postexercise muscle soreness in professional footballers. BMJ open sport & exercise medicine5(1), e000570.

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