How to Wrap a Groin Injury

PDF download Download Article
PDF download Download Article

The term “groin injury” typically refers to a groin strain, in which one or more of the muscles that help squeeze your legs together have been partially torn. [1] Groin strains are frustrating because they can take 4-8 weeks or longer to fully heal, but properly wrapping the area with athletic bandages or a dedicated groin support wrap will aid in your recovery process by limiting movement of the injured muscles. There are several similar but slightly different wrapping techniques you can try until you find the best one for your injury.

Method 1
Method 1 of 3:

Wrapping a Straight Leg with Elastic Adhesive Tape

PDF download Download Article
  1. Have the injured person stand with their legs straight and evenly spaced, facing you. Start the wrap by sticking the elastic adhesive medical tape to their inner thigh about halfway between their knee and crotch. Angle the tape slightly upward, as you’ll be wrapping in that direction. [2]
    • You can use an elastic non-adhesive sports wrap instead, if desired. You’ll just have to tape the wrap in place when you’re done.
    • This wrap works best on bare skin, so remove or “hike up” as much clothing as modesty permits. Or, tape over compression shorts (and shirt) if necessary.
  2. Come up over the front of the leg, around the back of the leg, and overlap your starting point by about half the width of the tape. Continue wrapping around and up until you are as close to the inner top of the leg as is feasible. [3]
    • You want the tape to cause some compression of the muscles, but don’t pull it excessively tight. If the leg below the tape loses its normal color or tingles, the tape is too tight and must be removed and replaced more loosely. [4]
    Advertisement
  3. Once you’ve reached the inner top of the leg, continue around the outer leg, up over the upper buttocks, and over the opposite hip (of the uninjured leg). Go right over the hip bone. Then, continue the tape over the lower abdomen and just below the hip bone on the injured side. [5]
  4. From the same-side hip, go down around the back of the leg and around the existing tape job. Wrap the tape around the leg (and existing tape) once or twice for secure adhesion. Then cut off the tape and you’re all set! [6]
    • If you’ve used a non-adhesive elastic bandage instead of tape, you’ll need to wrap around the loose end of the bandage with athletic tape to hold it in place. Go around the entire leg once or—even better—twice with the tape.
    • This type of wrap will allow for generally free movement, but should not be seen as a license to return to full physical activity. Consult your doctor or physical therapist for your proper recovery timeline.
    5. Advertisement
Method 2
Method 2 of 3:

Wrapping a Slightly Bent Leg with an Elastic Bandage

PDF download Download Article
  1. Have the person stand facing you with their hips square. Ask them to step forward slightly (about a half step) with their injured leg, turn their foot in slightly, and keep their knee bent enough that their heel lifts a few inches/centimeters off the ground. Their hips should remain square and facing you. [7]
    • For their comfort, place a rolled up towel or some other prop under their lifted heel while you wrap their leg.
    • This leg maneuver tenses up the upper leg muscles and allows for a slightly tighter wrap with the non-adhesive elastic bandage.
  2. Make sure that you use a large wrap. Place the wrap end on the outer leg, about one-third of the way up from the knee to the hip bone. Bring the wrap over the front of the leg and all the way around the leg, working slightly upward. Overlap the starting point by about half the width of the wrap. [8]
    • Pull the elastic bandage snug as you work. You want it to be tight, but if the person’s leg loses its normal color or begins to tingle, the wrap is too tight and must be immediately replaced. [9]
    • Non-adhesive elastic bandages work better over clothing than elastic adhesive tapes, but the clothing should be skin-tight (e.g., compression shorts and shirt). If you choose to do this wrap technique with adhesive tape, wrap it over bare skin as much as possible.
  3. Once you’ve reached the inner top of the leg, come around the back of the leg with the bandage, then go up over the upper crotch/lower abdomen and onto the opposite hip bone (on the uninjured leg). Bring the bandage across the lower back/upper buttocks and over the hip bone on the injured side. [10]
  4. From the injured-side hip, bring the tape down over the front to the top inner thigh. Overwrap the existing bandage once or twice, going completely around the leg. Either keep wrapping around the leg until you run out of bandage or—better yet—wrap up and over the hips once or twice more. [11]
    • When you’re finished wrapping, ask the injured person to hold the end of the bandage tight while you grab some elastic adhesive tape.
  5. You can simply tape around the leg a couple of times to hold the non-adhesive elastic bandage in place. For the best hold, though, repeat the entire wrap with the tape—that is, go around the leg, up over the hips, and back down over the leg with the tape. [12]
    • Like any other groin wrapping technique, this one should reduce your pain and increase your mobility, but it isn’t a cure. You are still injured, and should follow your medical professional’s advice about returning to activities.
    • Keep the bandage close to the skin, but not so tight that it cuts off circulation. It should be snug and there should not be any wrinkles in it.
    6. Advertisement
Method 3
Method 3 of 3:

Using a Dedicated Groin Wrap in Your Recovery Process

PDF download Download Article
  1. You can find many types of groin wraps online or at sporting goods stores. They are typically made of an elastic material and have Velcro closures to hold them snug. They’ll typically wrap around your leg, up over your hips, and then finish back over the leg.
    • You can also buy compression shorts that are specially-made to provide extra support to an injured groin.
    • Both of these products are easier to apply yourself than are tape or elastic bandages, which are best applied by another person. A properly-done tape or bandage job may produce better results, however.
  2. No matter how you wrap it, you have to give a groin injury time to heal. Experts often promote what is known as the RICE method—Rest, Ice, Compress, and Elevate. Wrapping the injury fulfills the “compress” component. [13]
    • Get your doctor’s input on how often to wrap your groin, how tightly to wrap it, and what types of activities you can do while it is wrapped. You don’t want to risk further injury.
  3. You simply cannot rush the healing process of a groin injury. For a mild or moderate groin strain, expect to need at least 4-8 weeks to recover. During this time, you should rest the injured muscle as much as possible. [14]
    • Work with your medical professional regarding your timetable for resuming different levels of activity during your recovery.
    • Groin strains come in three grades. A grade 3 strain means the muscle is completely or nearly completely torn. The recovery time here will be greater than 8 weeks, and surgery may be necessary.
    • Make sure that you stop your activity and begin resting the injured muscles as soon as possible.
  4. Especially in the days right after your injury, your strained groin may cause you a fair amount of pain. Under your doctor’s guidance, apply a wrapped ice pack to the area 3-4 times per day as needed, for about 20-30 minutes at a time. [15]
    • Never apply ice or an ice pack directly to your body. The extreme cold can damage your skin.
  5. When you go to bed or are resting flat on your back, stick a pillow or two under your pelvis to elevate your groin area. Keeping the area elevated when possible will help reduce pain, swelling, and inflammation, especially in the days after the injury. [16]
  6. You can easily reinjure your groin again when you return to the same activities that injured it in the first place. Make sure to give yourself plenty of time to recover. Also, make sure to use proper form when engaging in the activity again. [17]
    • It is also important to wear the appropriate footwear for the activity to help prevent another injury.
    • Don’t make any sudden movements or changes in direction as this will increase your chances of getting injured again.
    7. Advertisement

Expert Q&A

Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
      Advertisement

      Tips

      Submit a Tip
      All tip submissions are carefully reviewed before being published
      Name
      Please provide your name and last initial
      Submit
      Thanks for submitting a tip for review!

      You Might Also Like

      How to
      Recover From and Prevent Pulled Muscles
      How to
      Perform Stretches for the Rhomboids
      How to
      Tell the Difference Between a Pulled Muscle or Lung Pain
      How to
      Treat a Pulled Oblique Muscle
      How to
      Heal a Pulled Trapezius Muscle
      How to
      Recover from a Strained or Pulled Muscle
      How to
      Treat a Hip Flexor Strain
      How to
      Treat Bicep Tendonitis
      How to
      Treat a Pulled Hamstring Muscle
      How to
      Heal a Muscle Strain in the Middle of Your Back
      How to
      Treat a Neck Strain
      How to
      Heal a Rotator Cuff Tear
      Advertisement

      References

      1. ↑ https://kidshealth.org/en/teens/groin-strain.html
      2. ↑ https://www.youtube.com/watch?v=dGVqeVIaMQg
      3. ↑ https://www.youtube.com/watch?v=dGVqeVIaMQg
      4. ↑ https://www.physio-pedia.com/Taping_Advice_Sheet
      5. ↑ https://www.youtube.com/watch?v=dGVqeVIaMQg
      6. ↑ https://www.youtube.com/watch?v=dGVqeVIaMQg
      7. ↑ https://www.youtube.com/watch?v=WvPclt4iYzM
      8. ↑ https://www.youtube.com/watch?v=WvPclt4iYzM
      9. ↑ https://www.physio-pedia.com/Taping_Advice_Sheet
      1. ↑ https://www.youtube.com/watch?v=WvPclt4iYzM
      2. ↑ https://www.youtube.com/watch?v=WvPclt4iYzM
      3. ↑ https://www.youtube.com/watch?v=WvPclt4iYzM
      4. ↑ https://kidshealth.org/en/teens/groin-strain.html
      5. ↑ https://kidshealth.org/en/teens/groin-strain.html
      6. ↑ https://kidshealth.org/en/teens/groin-strain.html
      7. ↑ https://kidshealth.org/en/teens/groin-strain.html
      8. ↑ https://kidshealth.org/en/teens/groin-strain.html

      About This Article

      Article Summary X

      If you have a groin injury, you’ll need to wrap it the right way to help it heal faster. Start the wrap at the inner thigh of your injured leg about halfway between your knee and crotch. Wrap the tape up your leg, overlapping itself, until you reach the top of your leg. Once you reach the top of your leg, continue around your outer leg, up over your buttocks, and over your opposite hip. Cross the tape over your lower abdomen and just below the hip bone of your injured leg. Overlap the wrap a few times on the upper leg of your first leg so it sticks and cut the end. For more advice from our Medical co-author, including how to reduce the swelling of your groin injury, read on.

      Did this summary help you?
      In other languages
      Thanks to all authors for creating a page that has been read 137,276 times.

      Reader Success Stories

      • Aniya J.

        Mar 18, 2023

        "This article has helped me get a better understanding and get more knowledge on what to do when your hamstring had ..." more
      More reader stories Hide reader stories
      Share your story

      Did this article help you?

      Advertisement