How to Relieve a Groin Strain

A groin strain is an injury affecting one or more muscles on the inner thigh, often after sprinting, changing direction, kicking, or stretching suddenly. Pain may appear where the thigh meets the pelvis and can increase with walking, squeezing the legs together, or getting in and out of a car. Bruising, weakness, or a pulling sensation can occur. Groin pain can have other causes, so an examination is useful when the pattern is unclear.

In the early phase, stop sprinting, kicking, rapid direction changes, and any exercise that causes sharp pain. Walk only as comfortably as possible and use a wrapped cold pack for short periods if it eases soreness. As pain settles, gentle hip movement can be followed by controlled strengthening of the inner thigh, trunk, and hip. Exercise therapy can help progress these loads. Sports physiotherapy may assess movement and technique, while a return-to-sport programme can guide the stepwise return to training.

Arrange assessment if you cannot walk normally, felt a sudden snap, develop marked bruising or swelling, or have ongoing weakness. Prompt review is also appropriate when pain is severe, recurrent, or not improving with reduced activity. Seek urgent help for severe pain after a high-impact injury, numbness, a cool or discoloured leg, or new abdominal or testicular symptoms.

Which groin muscles are affected, and how severe is the injury? What movements should I avoid today? When can I begin strengthening, running, cutting, and kicking, and what tests show that I am ready?