A groin strain is a damaged tear or rupture to any one of the adductor muscles producing pain in the inner thigh. Groin injuries can range in severity from very mild to very cruise in which the injury is completely debilitating.
First treatment typically starts with protection, rest, ice and compression during the early acute stage followed by a comprehensive rehabilitation and muscle strengthening program.
The main symptom of an acute groin strain is an immediate sharp pain in the groin area, either in the stomach of the muscle or raised up where the tendon connects to the pelvic bone. It might be felt when sprinting or changing course quickly. The athlete may or may not be able to play on depending on how severe the injury is.
Symptoms for groin pull can also include pain and tenderness in groin and inside of the thigh.
Pain when you bring the legs together, or raise your need can indicate a groin pull.
If you have the sensation of popping and snapping feeling during the injury, followed by severe pain.
Even though there can be frequent swelling (edema) as a result of a groin strain, this often not visible to the naked eye. Groin strains are graded 1, 2 or 3 depending on the extent fo the injury. Grade 1 is a minor tear where the athlete feels discomfort but can walk without incurring much pain. Grade 2 can be due to the result in more severe pain, bruising and swelling. Grade 3 is a complete or almost complete rupture.
Causes and Triggers of Groin Strain
Groin strains type occur when sprinting or changing direction quickly or during rapid movement of the leg opposite resistance such as kicking a ball. Over stretching the muscle such as in martial arts, high kicks can induce a torn adductor muscle.
There are five groin or adductor muscles; three of them are referred to them as short adductors (pectineus Adductor brevis and adductor long), and other two are called the long adductors and consist of gracious and Adductor Magnus. Though muscle strains can occur randomly, there are properly having weak muscles, tight adductor muscles, previous injury, lower back problems and biomechanical factors.
Treatment for a groin strain is based on administering immediate first aid cold therapy and compression to minimize bleeding and swelling and then following a full rehabilitation program which includes stretching strengthening and functional / sports specific exercises to rock the muscle back to full function.
The PRICE principles (protection, rest ice, compression, and elevation)
Should be implemented as soon as feasible after the injury and for the first 72 hours. A cold therapy and compression wrap will assist to stop internal bleeding, reduce pain and swelling, speeding up the healing process. Wearing a growing support or strapping is also useful in the early stages to minimize pain and support the much while it heals. The use of groin supports /short is helpful to protect and support the muscle while it is healing. Thy can also be applied during the various stages of recovery and when finally returning to playing sport to warm up and strengthen the muscle during excuse.
Following the first stage, a progressive stretching and strengthening exercise program is advised to ensure the mice regain pre-injury levels or strength and flexibility and is there less prone to re-injury.
Sports masse may hep once the acute stage has passed (after 72 hours) by realizing tension in the muscle and stimulating blood flow and nutrients, Caution is suggested as massaging an injury too soon may extend the bleeding and may make the injury worse. Electrotherapy modalities such as ultrasound may be used by used by a professional practitioner to aid the healing process.
After the first stage of the injury has passed, a progressive rehabilitation program consisting of stretching excuses should begin.
Stretching excuses should always be pain-free starting with gentle static stretches and progress through to more sport-specific stretches performed dynamically (with movement) Do not start stretching too early as the healing of the muscle may be compromised (no before day 5) post injury). Exercise to stretch both the short adductor muscles and the long adductor muscles should be done.
Muscle strengthening excuses aim to adequately increase the load that is put on muscles and can start as early as-as day five as long as they are low-level and pain-free. Isometrics or static excuses are advised first and do not involve any movement of the muscle. Eccentric excuses are more advanced exercises uses which focus on straightening the muscle while it lengthens rather Utah shortens as all the previous activities have done. A therapist or partner is needed to assist with this one. Dynamic exercises with the resistance band are performed as the muscle gains in strength.
Functional exercises are more sports specific excise are involved running, Change of direction drills, hoping and plyometric exercises. These exercises bridge the gap between rehabilitation exercises and returning to full training and competition.
How Can I Prevent Groin Pulls?
Given that groin pull can be painful and debilitating, the best advice is to prevent them. You should:
Alway warm you your legs and groin muscles before physical activity. Taking a light jog or other activities to increase body temperature have been shown to reduce risk or tissue stains.
Wear shoes with good support that first week
Always increase the intensity of your physical activity slowly 0 no more than a 10% increase a week.,
Stop exercising if you feel discomfort or tightness in your groin or the inside of your thigh.
Do regular strengthening exercise for you the muscles, specifical if you have had a groin pull before.