Although groin pull injuries are less common than other injuries runners experience like planter fasciitis, IT band syndrome, or runner’s knee, it doesn’t mean they’re less of a threat to your mileage. In fact, that nagging pain you might experience in the inner part of your upper thigh can actually cause you to hang up your running shoes for a couple of weeks.
To avoid staying sidelined, though, we spoke with experts about what happens when you pull your groin, plus we gathered groin strengthening exercises to help you bounce back and hit the road again. Whether you're trying to prevent this injury or return to running after recovering, these groin pull exercises will get you strong.
What causes a groin pull?
The adductors, or better known as the inner thighs, are one of those muscle groups that you’ve probably heard about, but never really thought about until you wind up in the doctor’s office. These muscles run from the pelvis all the way down to the knee, spanning the inside of the high.
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Primarily, the adductors are used during lateral movements—like moving from side-to-side when playing tennis. The adductors are responsible for bringing your leg in toward the center of your body, and they actually help keep you stable as you run.
Because running is pretty much all forward motion, overworking your adductors is often not a huge problem. In some situations, however, the adductors may assist the hamstring muscles, especially when the hamstrings get fatigued during your long runs or when you suddenly accelerate.
Another factor that can contribute to recruiting the adductors is running on slanted surfaces. Running on a slanted road is similar to running with a leg length discrepancy, meaning one side is higher than the other. When running on this slanted surface, the foot on the higher side of the road tends to pronate (roll inward) more than usual, and excessive pronation is often associated with an increased injury rate.
Running is great, but only running can create muscle imbalances because of the repetitive movements that recruit only those specific muscle groups. The forward motion of running primarily recruits our quadriceps and hamstring muscles, so runners tend to have weak adductor muscles simply because they are not used as much. This makes you prone to pulls when you do recruit them.
According to the book by Jordan Metzl, M.D., Running Strong, you can help a groin pull by icing the area for 15 minutes four to six times a day, taking anti-inflammatories like ibuprofen, and cross-training if the pain makes it too difficult to actually run. Once you’re fully recovered, you can practice groin strengthening exercises to help you avoid any future injuries.
Easy Groin Pull Exercises for Runners
It’s wise for runners to keep the adductor muscles strong to prevent muscle imbalances that predispose you to injury. When you have healed adequately and get the green light from your doctor, you can begin doing exercises that specifically strengthen the adductors. Here are some simple exercises you can do at home.
How to use this list: You will need an exercise mat, chair, and workout ball for these exercises. Complete 2 sets of 12 to 15 repetitions of each move.
Side-Lying Leg Raise
Lie on left side side with right leg bent and foot placed on the floor in front of left leg. Raise and lower the left leg to work the adductor muscles. The range of motion is small. When this feels easy, add some resistance with ankle weights or bands around the ankles. Repeat on both sides.
Side Plank
Start lying on left side with left forearm on the ground, forming a straight line from head to toes, with feet stacked on top of each other. Make sure left elbow is directly under left shoulder and place right hand behind head. Lift hips off the floor and hold for 10 to 15 seconds, then slowly lower back to the ground. Increase to holding this pose for one minute. Perform on both sides.
Thigh Squeeze
Lie on back, knees bent and feet flat on the floor. Place a ball, roughly kickball size or smaller, between knees. Press knees inward, which contracts the adductor muscles, and hold for five seconds. Relax, then repeat.
Standing Leg Swing
Holding on to the back of a chair for balance, swing right leg out to the side, then swing it back across body in front of left leg. Repeat. Then switch sides. Attach ankle weights or a resistance band to make the move harder.
For more effective exercises, learn all about the hip adductors.
Susan Paul has coached more than 2,000 runners and is an exercise physiologist and program director for the Orlando Track Shack Foundation. For more information, visit www.trackshack.com.
