The inner thigh pain caused by a groin injury can range from mild to severe, and can happen to anyone at any age. The pain results from a tear or rupture of any one of five muscles that run along the inner thigh, attaching to the pelvic bone at the upper end, and just above the knee area at the other. Treatment requires patience, rest, over-the-counter medication, and a gradual return to activity. Severe injuries and those that are slow to heal warrant medical attention.
Steps
Part 1
Part 1 of 3:
Getting Immediate Relief
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Ice the area. Apply ice to the injured area as soon as possible to help limit the swelling, stop any bleeding under the skin, and avoid bruising. [1] X Research source
- Apply ice every two to three hours, for 15 minutes each time, for the first 24 to 72 hours following the injury.
- Avoid applying ice directly to the skin. Use an ice pack, crushed ice in a baggie, or frozen veggies like peas, wrapped in a cloth or towel.
- Continue to apply ice for several days after the injury and, upon returning to activity, three to four times each day or directly after mild activity. [2] X Research source
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Rest. The severity of your groin injury determines how long you need to refrain from physical activity. [3] X Research source
- Mild to moderate groin strains require at least two to four weeks of rest. More severe injuries require at least six to eight weeks or even longer for adequate recovery.
- Take at least five to seven days off from physical activity to allow your injury to start healing. Evaluate your pain at that time to determine a gradual return to your sport.
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Compress the injured groin muscle. Compression helps to further reduce swelling and stabilize the injured muscle. [4] X Research source
- The use of a special brace designed for the groin area is especially helpful. It is made to fit the groin area snugly without being too tight, which can cut off circulation to the region. Braces are available in most drugstores.
- Elastic wraps or groin strapping can also be used, but use caution to avoid wrapping the area too tightly.
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Take over-the-counter anti-inflammatory agents. Drugs that help reduce inflammation and pain include ibuprofen, naproxen, and aspirin. [9] X Research source
- Acetaminophen products available over-the-counter can help with pain management, but do not address inflammation.
- Follow the instructions on the product label, or directions provided by your doctor.
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Differentiate the symptoms of a groin injury from other causes. Groin strains or injuries can can have similar symptoms to other conditions, such as a sports hernia. [10] X Research source Make sure what you are experiencing is actually a groin strain and not something else.
- The symptoms commonly seen with a groin strain or injury include feelings of tightness or cramping, sudden or sharp pain, and pain when the muscle is either contracted or stretched. [11] X Research source
- Severe injuries can include extreme pain even when just walking. [12] X Research source
- A sports hernia is indicated by pain in the lower abdomen and groin, pain when coughing or sneezing, and continuing groin pain that flares up when you are active. [13] X Research source
- Stress fractures in your femur or pubic bone may cause pain in the groin and spread to your buttocks. [14] X Research source You will likely feel pain in the evening, tenderness and swelling, and your symptoms will not improve when you apply rest, ice, compression, and elevation. [15] X Research source
- Testicular pain, numbness, tingling, increased swelling, urinary symptoms, and fevers should prompt you to see your doctor to investigate other potential causes.
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Perform adduction movements to identify a groin injury. If your symptoms are mild, and you are not sure what type of injury you have, an exercise may help you to determine if you have a groin injury. [16] X Research source
- An adduction exercise that helps identify a groin injury involves placing a lightly weighted object, like a medicine ball, between your legs. Try to compress it by gently squeezing your legs together. If this causes you pain, then you most likely have a groin strain. [17] X Research source
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Seek medical attention if you have a dull ache. A dull and painful ache that gets worse with movement or exercise may indicate a hernia rather than a groin injury. [18] X Research source
- Another sign of a hernia includes a bulge in your lower abdomen area, or upper groin region. A hernia occurs when a weakened part of the muscle tissue along the abdominal wall allows a part of the intestine to push through. [19] X Research source
- A hernia requires medical attention. [20] X Research source
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Part 2
Part 2 of 3:
Seeking Medical Attention
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See your doctor to determine the extent of your injury. There are five muscles that support movements of your legs called adduction. [21] X Research source
- Adduction means to move inward towards the center of your body. People that commonly experience injuries involving the adductor muscles are athletes that run, kick, sprint, quickly change position, or exert great strength when performing a cross-over motion, as in kicking a soccer ball. [22] X Research source
- The five adductor muscles are called the pectineus, adductor brevis, adductor longus, gracilis, and adductor magnus. [23] X Research source
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Ask your doctor to explain the grade of your injury. Groin injuries are graded based on the severity of the injury. [24] X Research source
- Grade 1 injuries are milder and are caused by overstretching one or more of the five muscles, with micro-tearing of muscle fibers within the injury. [25] X Research source
- Grade 2 injuries are the most common type, and involve partial tearing of muscle tissue. [26] X Research source
- Grade 3 injuries are the most severe, cause more intense pain, and result from complete tearing, or rupture, of one or more of the five muscles. [27] X Research source
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Anticipate a lengthy recovery period. The amount of time you will need to recover depends on the grade of your injury. [28] X Research source In many cases, up to six to eight weeks, or even longer, are needed to allow the muscle tissue to properly heal.
- It is important that you take the time recommended by your doctor in order to prevent re-injury.
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Return to your doctor if there is no improvement. If you feel your symptoms are worse, or if you do not see significant improvement within a reasonable amount of time, there may be another cause of the pain. [29] X Research source
- See your doctor as instructed to evaluate the persistent discomfort and examine you for other possible causes. [30] X Research source
- Monitor your pain. If you have little or no improvement, or if your pain worsens after the first few days following the injury, seek medical attention. [31] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Seek medical attention if you notice a lump. A knotted area, lump, or swollen mass, in or near a testicle requires medical attention. [32] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Any pain that occurs along your lower abdomen and to the side, or pain that radiates into your groin, also warrants seeing a doctor. [33] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Part 3
Part 3 of 3:
Preventing Further Injury
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Consider your symptoms. Use the severity of symptoms as a guide to return to activity. Returning to your sport while you still have pain can lead to subsequent injury.
- Avoid activity if you have any pain. Do not walk quickly, jog, or run, if you have any pain.
- Once you are pain-free, resume your activity very gradually to prevent further injury.
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Reduce your activity if you feel pain. As you begin to resume your activity, pay attention to your body signals and respect the limits of your body. Notice pain that goes beyond the normal "burn" of exercise and take it as a signal to stop what you are doing. [34] X Research source You want to challenge yourself during your workout, but you don't want to push yourself to the point of injuring yourself again.
- If you feel pain during your activity, then reduce the intensity or duration and work back towards that level more gradually. [35] X Research source It may be frustrating, but it would be even more frustrating to have to sit out after re-injuring yourself.
- Persistent pain may indicate a greater potential to reinjure the area or may be a warning sign that another underlying injury may be involved. Back down on the intensity or duration of exercise until the pain improves. See your doctor if the pain persists. [36] X Research source
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Copy the movements of your sport. Slowly go through the movements that you will need to accomplish in order to actively participate in your sport.
- Move slowly but deliberately, avoiding weight or friction, to determine if you are pain-free before you return to actively participating.
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Work with a trainer. A trainer who is knowledgeable in your sport can not only help you to recover up to 100% of your capacity, but can also teach you the proper warm up and stretching activities that will help you avoid future injury.
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Warm up and stretch. A major cause of groin injury is the lack of proper warm up and stretching exercises prior to physical activity. [37] X Research source
- Stretching loosens the adductor muscle and prepares it for activity, while a sufficient warm up period before exercise gets the blood flowing to the muscle and preps it to work properly under stress. [38] X Research source
- Massaging the area can also help get blood flowing and warm up your joints.
- Perform a simple stretch that targets the groin area before and after you work out or participate in sports. Sit on the floor with your back gently against the wall. Place the bottoms of your feet together and pull your feet in toward your groin. Gently and slowly move your knees toward the floor. Hold this stretch for 20 seconds and repeat once. [39] X Research source
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Continue to apply ice and heat. For several weeks upon resuming activity, continue to apply ice to the area after exercise, along with compression and periods of rest. [40] X Research source
- Continue to apply heat after exercise to help reduce any residual pain. [41] X Research source
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Expert Q&A
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QuestionWould wrapping it or wearing compression shorts help the athlete avoid reinjury once they resume activity?Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.Compression shorts might help with stability of the area; however, educating yourself about proper body mechanic and not lifting very heavy weights is more essential in preventing groin injuries.
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QuestionWhat home remedy can I use to treat a groin pull?Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.You should rest, limit activity, and can take 400 mg ibuprofen every 4 to 6 hours for mild to moderate pain in your groin. Ibuprofen is nonsteroidal anti-inflammatory (NSAID) medication that is commonly used for pulled muscles, sprains and strains.
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Tips
- Avoid known risks. Running on uneven ground, such as the beach, is a major cause of groin injury.Thanks
- Even non-athletes of any age can experience a groin injury. Older adults that develop arthritis in the hip area are also susceptible to this type of pain and injury. Talk to your doctor, at any age, if you experience pain in the muscles along the inside of your upper thigh.Thanks
- Consider swimming during your recovery time if pain allows. Your weight is supported by the water, so you can gently move your legs to begin to recover muscle activity.Thanks
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References
- ↑ http://www.sportsinjuryclinic.net/sport-injuries/hip-groin-pain/groin-strain
- ↑ http://www.physioadvisor.com.au/9464750/groin-strain-adductor-strain-physioadvisor.htm
- ↑ http://www.mountsinai.org/patient-care/health-library/diseases-and-conditions/groin-strain
- ↑ http://www.mountsinai.org/patient-care/health-library/diseases-and-conditions/groin-strain
- ↑ http://www.mountsinai.org/patient-care/health-library/diseases-and-conditions/groin-strain
- ↑ http://www.drugs.com/cg/groin-strain-aftercare-instructions.html
- ↑ http://www.mountsinai.org/patient-care/health-library/diseases-and-conditions/groin-strain
- ↑ http://www.mountsinai.org/patient-care/health-library/diseases-and-conditions/groin-strain
- ↑ http://www.coreperformance.com/knowledge/injury-pain/groin-strain.html
- ↑ http://www.physioadvisor.com.au/9464750/groin-strain-adductor-strain-physioadvisor.htm
- ↑ http://www.physioadvisor.com.au/9464750/groin-strain-adductor-strain-physioadvisor.htm
- ↑ http://www.physioadvisor.com.au/9464750/groin-strain-adductor-strain-physioadvisor.htm
- ↑ http://www.totalperformancept.com/2013/02/15/groin-strain-or-sports-hernia/
- ↑ http://www.sports-health.com/sports-injuries/groin-injuries/common-types-groin-injury
- ↑ http://www.sports-health.com/sports-injuries/groin-injuries/common-types-groin-injury
- ↑ http://www.physioadvisor.com.au/9464750/groin-strain-adductor-strain-physioadvisor.htm
- ↑ http://www.physioadvisor.com.au/9464750/groin-strain-adductor-strain-physioadvisor.htm
- ↑ http://www.physioadvisor.com.au/9464750/groin-strain-adductor-strain-physioadvisor.htm
- ↑ http://www.physioadvisor.com.au/9464750/groin-strain-adductor-strain-physioadvisor.htm
- ↑ http://www.physioadvisor.com.au/9464750/groin-strain-adductor-strain-physioadvisor.htm
- ↑ http://www.sportsinjuryclinic.net/sport-injuries/hip-groin-pain/groin-strain
- ↑ http://www.sportsinjuryclinic.net/sport-injuries/hip-groin-pain/groin-strain
- ↑ http://www.sportsinjuryclinic.net/sport-injuries/hip-groin-pain/groin-strain
- ↑ http://www.mountsinai.org/patient-care/health-library/diseases-and-conditions/groin-strain
- ↑ http://www.mountsinai.org/patient-care/health-library/diseases-and-conditions/groin-strain
- ↑ http://www.mountsinai.org/patient-care/health-library/diseases-and-conditions/groin-strain
- ↑ http://www.mountsinai.org/patient-care/health-library/diseases-and-conditions/groin-strain
- ↑ http://www.mountsinai.org/patient-care/health-library/diseases-and-conditions/groin-strain
- ↑ http://www.nlm.nih.gov/medlineplus/ency/article/003111.htm
- ↑ http://www.nlm.nih.gov/medlineplus/ency/article/003111.htm
- ↑ http://www.mayoclinic.org/symptoms/groin-pain/basics/causes/sym-20050652
- ↑ http://www.mayoclinic.org/symptoms/groin-pain/basics/causes/sym-20050652
- ↑ http://www.mayoclinic.org/symptoms/groin-pain/basics/causes/sym-20050652
- ↑ http://www.physioadvisor.com.au/9464750/groin-strain-adductor-strain-physioadvisor.htm
- ↑ http://www.physioadvisor.com.au/9464750/groin-strain-adductor-strain-physioadvisor.htm
- ↑ http://www.physioadvisor.com.au/9464750/groin-strain-adductor-strain-physioadvisor.htm
- ↑ http://www.sportsinjuryclinic.net/sport-injuries/hip-groin-pain/groin-strain/stretching-for-a-groin-strain
- ↑ http://www.sportsinjuryclinic.net/sport-injuries/hip-groin-pain/groin-strain/stretching-for-a-groin-strain
- ↑ http://www.sportsinjuryclinic.net/sport-injuries/hip-groin-pain/groin-strain/stretching-for-a-groin-strain
- ↑ http://www.physioadvisor.com.au/9464750/groin-strain-adductor-strain-physioadvisor.htm
- ↑ http://www.mountsinai.org/patient-care/health-library/diseases-and-conditions/groin-strain
About this article
Article Summary
X
To treat a groin injury, apply ice to the area as soon as possible to reduce the swelling. Continue to apply ice for 15 minute intervals every 2 hours for the first 48 hours after the injury. Additionally, take painkillers, like ibuprofen or aspirin, to manage the pain. You should also elevate the affected area above your hip to reduce blood flow and swelling, and wrap it in elastic strapping to compress the muscle. However, if you notice a lump near the affected area or pain in your abdomen, see a doctor to determine how serious your injury is. For tips on how to differentiate a groin strain from other injuries, like a hernia, read on!
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- "I knew I was doing something wrong because I kept re-injuring my left groin. Started experiencing left groin injuries as a tennis player. Never let it completely heal. Now I clearly understand what I am doing to cause injury to myself and I also understand what I need to do to heal and help stay injury free. Thanks." ..." more
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"I knew I was doing something wrong because I kept re-injuring my left groin. Started experiencing left groin injuries as a tennis player. Never let it completely heal. Now I clearly understand what I am doing to cause injury to myself and I also understand what I need to do to heal and help stay injury free. Thanks."
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