If you are experiencing pain or weakness in the groin area, chances are you’ll have to figure out how to treat a pulled groin muscle. The groin muscle is actually a group of three adductor muscles that run from the groin area down to the inner thigh, and a pulled groin muscle—or groin strain as it’s commonly called—is when the adductor muscles become injured. The injury could range from a mild strain to complete tearing of the muscle fibers, but usually the most common occurrences are milder strains that do not need medical intervention. Whether you’re an athlete that experiences groin strains on a regular basis, or a regular guy that tends to get them now and then during a friendly game of basketball or an intense workout, the following tips will help with the recovery of your pulled groin muscle.
- Give it a rest. Admit you’re human and stop doing the things that make that pulled groin muscle hurt. That includes the activity that led to the pulled muscle in the first place. Remember that a few days of taking it easy can save you from being in pain for a few weeks.
- Pack on the cold. Apply a cold pack or ice to the area where you feel the pulled groin muscle for fifteen to twenty minutes at a time. Ideally do this four times a day for several days after the injury takes place. The cold will help decrease any swelling in the muscle and therefore will also help with the pain. Remember to wrap the ice or cold pack in a thin towel or t-shirt so that you still get the benefit of the cold without the risk of frostbite, which can happen by applying ice directly to the skin for too long.
- Elevate. Keeping the leg with the pulled groin muscle higher than your heart will help decrease swelling. Try to do this as much as possible for the first 24 hours after the injury.
- Stretch it out. Once the worst of the pain is gone, you can gently start to stretch out the pulled muscle. When you start stretching, listen to your body and don’t push yourself too much. The stretches should make you feel a mild pulling sensation and not acute pain, so if pain is what you feel, stop immediately and ice the painful spot. A good stretch to do is called the squatting adductor stretch, where you squat down with your arms between your legs, move your knees outwards, and while clasping your hands together, use your elbows to push out your knees. This will stretch the groin muscles, keeping them flexible, and may even prevent future pulled muscles if done regularly.
In order to heal your pulled groin muscle quickly and properly at home, do a combination of all the treatments listed above. It would also be a good idea to work on strengthening the groin muscles if you tend to get strained muscles in that area. Just be sure to see your doctor if you think the strain is not so much a strain as it is a tear. The earlier you start appropriate treatment on the injury, the sooner you’ll be back to your daily routine.
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