What should you know about hip adductor strain?

The adductor group helps pull the thigh toward the midline and stabilise the pelvis during running, cutting, kicking, and changing direction. A strain may involve overstretched muscle fibres or the tendon near the pubic attachment. Groin pain, local tenderness, pain when squeezing the knees together, and reduced confidence with side-to-side movement are common features. The severity cannot be judged by pain alone: a small strain and a larger tear may need different rehabilitation. A clinician can assess walking, hip motion, resisted strength, and the site of tenderness.

For the early phase, stop sprinting, kicking, deep side lunges, and any movement that produces sharp pain. Keep gentle, comfortable movement rather than complete inactivity, and use a wrapped cold pack if it provides relief. When daily activities are easier, a graded programme can add isometric squeezing, hip and trunk strengthening, balance, jogging, and direction-change drills. Sports physiotherapy can tailor the load to your sport. Exercise therapy should progress only when the current level does not cause a lasting increase in symptoms. A return-to-sport programme can help test speed, power, and control before full participation.

Arrange an assessment after a pop, significant bruising, pronounced weakness, or difficulty walking. Get prompt advice if pain followed a fall, is worsening despite reducing activity, or remains focused near the pubic bone. Groin pain may also arise from the hip joint, abdominal wall, tendon, or another condition, so persistent symptoms should not be self-labelled. Seek urgent care for inability to bear weight, severe swelling, numbness, or rapidly increasing pain.

Ask what structure appears injured, which exercises are suitable at each stage, how to judge readiness for running and cutting, and whether you need sports physiotherapy. Share the exact movement that caused the pain, your training demands, and any previous groin injuries.