Groin Stretches for Pain and Injury Prevention

Medically reviewed by Misty Seidenburg

Overstretching or tearing of the groin muscles can occur from a single trauma, like a fall or lifting a heavy object. Repetitive stress from other hobbies or job tasks can also damage these tissues. Groin pain is a common issue, accounting for 2-5 percent of all sports injuries. Whether you’re into soccer, basketball, or baseball— even if you’re not involved in these sports, you could still be at risk of a pulled groin.

However, you can often relieve minor groin pain, stiffness, and swelling by performing these simple yet effective exercises and groin stretches. These movements will help relieve groin strain symptoms, strengthen the muscles, and stabilize the pelvis to lower the risk of injury.

Understanding Groin Pain

The groin is the area where the lower part of the abdomen meets the upper thighs. It is comprised of several muscles that work together to move the legs.

Groin pain refers to discomfort or abnormal sensations in this area, typically on one side of the body or the other. Although males are most susceptible to groin pain, a preventive stretching and exercise program is beneficial for all genders.

Muscle or tendon strain (pulled groin) is the most common source of groin pain. However, other potential causes include nerve irritation, bone fractures, systemic disease, and urological/ gynecological conditions. Secondary groin pain can also be a complication of surgery to treat different conditions.

Because hip and groin pain can be a sign of a severe groin injury, it’s essential to seek medical attention to determine the cause. Some injuries require advanced treatment, including surgical intervention.

5 Groin Stretches for Strength and Flexibility

These stretches and exercises promote healthy movement, reduce groin pain, and help prevent injuries.

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Leg Swing

• Begin standing facing the wall with your feet hip-width apart.
• Place your hands on the wall for support as you lift your right leg off the ground.
• Slowly swing that leg side to side.
• Gradually increase your pace as you extend your leg a bit further in each direction.
• Do 20 reps and repeat on the other leg.

Standing Groin Stretch

• Stand up straight with your legs wide apart and your feet facing forward.
• Slowly shift your weight to the right, allowing your right knee to bend until it is over your right foot and you feel a stretch in the left groin.
• Hold this stretch for 20 to 30 seconds and return to the starting position.
• Repeat 3 times on each side.

Standing Resisted March

• Stand up straight, with your hands resting on the wall in front of you.
• Loop a resistance band around both feet.
• Keep your left foot flat as you raise your right knee, maintaining control as you lower your foot back down.
• Alternate one side at a time for 20 reps.

Hip Adductor Stretch

• Lie on your back with your knees bent and feet on the floor.
• Keeping your knees still, gently spread your knees apart to stretch the inner thighs.
• Hold the open position for 15-30 seconds and repeat 3 times.

Butterfly Stretch

• Sit up straight on the floor with your knees bent.
• Bring your feet together and let your knees fall out towards the ground until your legs are in a butterfly position.
• Place your hands near your ankles.
• With a straight spine and buttocks pressed into the floor, gently hinge forward at the waist and use your elbows to press your knees further apart.
• You can hold the open position for 30 seconds or open and close in a flowing motion.

How to Stretch Groin Muscles Safely

When stretching, it’s important to remember a few key tips to get the maximum benefits without overstretching, which can lead to injury.

• Warm up your muscles with light activity like walking before stretching.
• Stretch gently and slowly and avoid bouncing or other jarring movements.
• Don’t stretch too far; stop if you notice sharp or intense pain.
• Practice good form, being aware of your body positions during each movement.
• Breathe through each stretch to help relax the muscles, noticing when you are holding your breath.

The American College of Sports Medicine (ACSM) recommends that healthy adults should stretch all major muscle groups at least 2 to 3 times per week, although daily stretching is most beneficial.

Preventing Groin Injuries With Physical Therapy

If you are diagnosed with a pulled groin or want to prevent groin injuries, physical therapy can help you feel and move better. By combining therapeutic exercise and stretching with hands-on therapies, physical therapists help clients improve strength and mobility.

Therapy can generally be started as soon as a day or two after a groin injury. In fact, gentle therapeutic movements can be the most effective form of treatment for groin strains and many other musculoskeletal conditions. To schedule an initial evaluation for groin pain, call, locate your nearest provider, or request an appointment online today.