The groin is a muscle which connects the lower pelvis to the thigh bone. A pull or strain is an over extension or tear in this muscle. Since the groin's main function is to pull the leg backwards and forwards a strain makes it very difficult to walk and perform other high-impact activities. Tears and pulls usually occur due to strenuous activity, overstretching, or a sudden change in direction when running or jumping. Treating a groin pull or strain can be tedious and painful.
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Things you need
- Ace bandage
Determine how severe the groin strain is. Groin injuries are graded 1, 2, and 3 in regards to severity. Grade 1 is minor, 2 is moderate, and 3 is severe. Check for intensity of pain, tightening of the groin muscle, bruising and or swelling, lumps, and the inability to contract the muscles inward. If you suspect a grade 3 injury, see a doctor.
Rest the groin by keeping off your feet and using crutches if you need to move around.
Ice the area using a cold pack wrapped in a towel, doing so for 20-minute intervals several times throughout the day.
Compress the area of the injury by wrapping it in an Ace bandage, holding the muscles in place.
Elevate the leg by placing a pillow under the thigh. This prevents swelling and bruising in the groin area.
Stretch the groin lightly over time. Do not stretch the groin during the first 48 hours of recovery as this may aggravate the injury. If you have a grade 1 injury you can attempt light stretching of the groin with the assistance of a training partner. If you suspect a grade 2 or 3 injury, check with your physician whether you need a physical therapist for rehabilitation.
Tips and warnings
- Use an ice massage on the injury by freezing water in a small paper cup. Tear the top of the cup away from the ice and rub the protruding area into the groin.
- If the pain is severe, take anti-inflammatory medicine, such as ibuprofen or Advil, to reduce pain and swelling.
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