I pulled my groin muscle: what can I do?

A groin strain commonly affects the adductor muscles on the inner thigh, which help bring the leg inward and stabilise the pelvis. It may occur with a sprint, kick, wide step, slide, or sudden change of direction. Pain can appear when walking quickly, climbing stairs, spreading the legs, or squeezing them together. Groin Pain is a symptom with several possible causes, so a clinician may also consider the hip, pubic region, abdomen, or nerve-related pain.

Stop sport and reduce painful walking demands at first. Use relative rest rather than prolonged bed rest, and try a wrapped cold pack if it reduces recent soreness. Gentle hip movement can maintain mobility, but avoid forcing the stretch or repeatedly testing the injury. When basic movements are easier, begin controlled adductor and hip strengthening. Exercise Therapy can be adjusted to your current tolerance. If your goal includes running or competition, Sports Physiotherapy and a Return-to-Sport Programme can guide acceleration, cutting, kicking, and fatigue-related tasks before full participation.

Arrange an assessment when you cannot walk normally, pain is not settling, bruising is spreading, or the injury keeps recurring. Seek urgent care for a visible deformity, sudden major weakness, numbness, a cold or pale leg, rapidly increasing swelling, or severe pain after a collision. Groin symptoms with abdominal pain, vomiting, fever, or testicular pain require prompt assessment rather than self-treatment.

Ask how much walking is appropriate, which exercises fit the current stage, what pain response is acceptable, and what functional tests should be passed before returning to sport.