A groin strain happens when the adductor muscles (the muscles on the inner thigh) are overstretched or torn. This injury is common in sports that involve running, sprinting, changing direction, kicking, or sudden side movements. It causes pain and weakness in the inner thigh or groin area.

An analogy…

Imagine the adductor muscles like elastic bands connecting your legs to your pelvis. If you stretch or snap those bands too suddenly or forcefully, they tear, that’s exactly what happens during a groin strain.

What are other names that a groin strain can be called?

Strained Groin, Pulled Groin, Groin Tear, Torn Groin, Adductor Strain, Torn Adductor Muscle, Adductor Tear

What causes a groin strain?

The adductor muscle group pulls the legs toward the body’s midline. A groin strain happens when these muscles are overloaded, especially during sudden acceleration, deceleration, or stretching movements, causing small or large tears in the muscle fibres or their tendon attachment at the pelvis.

What are the signs and symptoms of a groin strain?

• Sharp or pulling pain in the inner thigh or groin during activity
• Tenderness along the inner thigh, especially near the pubic bone
• Swelling or bruising in the groin area
• Weakness or difficulty squeezing the legs together
• Stiffness and reduced hip movement, especially with stretching
• Pain when sprinting, kicking, cutting, or side-stepping

What tests are used to diagnose a groin strain?

Palpation: Feeling along the groin and adductors for tenderness or swelling

Resisted adduction test: Pain when trying to squeeze the legs together against resistance

Stretch testing: Pulling the leg outward gently to stretch the adductors may reproduce symptoms

How long does a groin strain take to heal?

Grade 1 (mild) strains usually heal in 1 to 2 weeks. Grade 2 (moderate) strains often take 3 to 6 weeks. Grade 3 (severe) strains (partial or complete muscle tears) may require 8 to 12 weeks or longer.

How does a groin strain happen?

• Sudden sprinting, kicking, or rapid direction changes
• Poor warm-up or inadequate flexibility
• Muscle imbalances between the groin muscles and glutes/core
• Fatigue, leading to poor technique during activity
• Weakness in hip stabilisers
• Previous groin injuries increasing re-injury risk

What treatment can help a groin strain?

• Relative rest from aggravating activities early on
• Ice and compression to manage swelling and pain in the first 48–72 hours
• Manual therapy (massage, dry needling, soft tissue release for tight muscles)
• Gentle stretching and progressive strengthening exercises
• Gradual return to sport-specific activities under guidance

What exercises or stretches can I do for a groin strain?

• Isometric adductor squeezes
• Side-lying hip adduction exercises
• Glute and core strengthening drills
• Adductor stretches

What products can help with a groin strain?

• KT Pilates Band Pack
• KT Trigger Ball