Your groin muscles move your legs and hips while you exercise.It is common for them to get tight, pulled, or strained, and these injuries can put you out of commission for weeks.It is easy to avoid pulls and strains with proper preparation.If you want your groin muscles to be ready for exercise, do a series of stretches and exercises.You can stay active by avoiding injuries.
Step 1: Warm up.
Warming up and stretching are not the same thing.Cold muscles aren't ready for stretching yet, so do some light activity before your stretching routineIf you warm up enough, try to break your sweat during your routine.Light walking or jogging is a good way to start the day.Before stretching, spend a few minutes on either one.Lifting weights or jumping rope can help loosen your body up.
Step 2: It's a good idea to stretch before every workout.
Don't exercise without stretching.Pulls and strains are more likely to occur in tight muscles.After warming up, do a stretching routine to get your muscles ready for exercise.Your groin muscles are the focus of the stretches here, but you can incorporate other stretches into your routine.It's a good idea to loosen up your whole body.
Step 3: Take a standing groin stretch.
This stretch is good for your groin and thigh muscles.Stand with your feet wider than your shoulders.When your knee bends over your left foot, shift your weight to the left.If you want to repeat the stretch, hold the pose for 30 seconds, then shift your weight to the other side.Do a few reps of this stretch on each side.You can open your legs more if you get more flexible.
Step 4: You can loosen your inner thighs by doing a butterfly stretch.
The soles of your feet should touch in front of you if you sit up straight on the floor.When you feel a stretch in your thighs and groin, place your hands on your ankle.Hold the stretch for 30 seconds and repeat a few times.Press your knees down for more stretching.This focuses the stretch on your groin muscles.A person can push your back down.They don't push you too far so make sure to communicate with them.
Step 5: For a deep groin stretch, lunge forward.
Stand straight up with your feet together.Step forward with one leg until your knee is over your foot.If you bend your back knee towards the floor, it will stretch your thighs, groin, and back.You can switch sides and repeat the stretch.On each side, do a few stretches.Use steady pressure for this stretch, and avoid bouncy motions while you are in position.If you want to go further, do it with a smooth motion.If you want to get the best stretch, do this stretch last.
Step 6: Your body is used to motion when you exercise.
People who aren't used to physical activity are more vulnerable to muscle pulls.Try to get at least 30 minutes of exercise every day.You can avoid muscle pulls if you prepare your body for it.Busy people don't exercise during the week and then work out hard over the weekend.It's a dangerous practice because it shocks your muscles.It is not necessary for you to exercise hard to keep moving.A 30-minute walk is a great way to loosen up.
Step 7: Start by raising your leg.
Place one leg on your back and the other on the floor.Lift the straight leg until it is even with your bend leg, then lower it.Then switch sides.For the best workout, do 3-6 sets on each leg.If you are strong enough, keep your foot from touching the ground when you lower your leg.It should be stopped about 1 inch from the ground.If you have to, let it touch.Adding some light leg weights will increase the resistance.Start with a simple exercise if you are in good shape.You could get injured if you push too hard because your groin muscles are not as well-conditioned as the rest of your body.
Step 8: Side leg raises will strengthen your adductor muscles.
To support yourself, lay on your side with your bottom leg stretched out straight and your top leg bent.In front of you, press your hands down to get more support.Slowly raise your leg as high as you can.Slowly bring it back to the ground.Then switch sides again.On each side, do 3-4 sets of this exercise.Light leg weights can be added when the exercise gets easier.The abductor muscles are located on the outer side of your hips.To prevent groin injury, work out your abductor and adductor muscles evenly.
Step 9: Do thigh squeezes to strengthen your groin and quads.
You should lay on your back.Place a kickball between your knees.Hold it for 5 seconds and squeeze your legs together hard.Release for 5 seconds and squeeze again.This motion is repeated five times.There is some give to a ball that is firm.It's too hard to play a basketball.The soccer ball works better.Don't hurt yourself by increasing your squeezing pressure gradually.
Step 10: You should watch where you are going to fall.
Injuries to the groin can be caused by falls and slips.These are common on runs or walks.To avoid obstructions on the ground, keep your eyes focused a few feet ahead.In places without a lot of rocks or other debris, you can exercise.If you want to run on even terrain, try the street or a track.Slipping and falling are less likely because of this.You can also run in good weather.You can slip in rain or snow.
Step 11: It is a good idea to wear footwear that is in good condition.
If you wear shoes, cleats, or skates that are the wrong size or in bad condition, you will put more pressure on your muscles.Make sure your athletic shoes fit properly and provide enough support.Replacements should be done as soon as possible for better support.Athletic footwear should be snug enough that your foot doesn't move around inside it, but not so tight that it hurts.Make sure you have good traction on the bottom of your shoes.Injuries to the groin are caused by slips and falls.
Step 12: If you want to avoid overstressing your muscles, scale your exercises slowly.
Don't overload yourself, whether you're lifting weights or doing other exercises.If you want to prevent injuries, start small and increase resistance slowly.It's better for your muscles and overall health to have a steady increase.A good rule of thumb is to increase your workouts by 10% at a time.If you squat 100 pounds, you should increase your weight by 10 pounds.You don't have to stress your muscles too much with this added resistance.If you are starting a new workout, use the lightest weight or intensity so you understand the motion.When you are used to the workout, add more weight or resistance.
Step 13: Before doing more physical activity, allow any injuries to heal.
People who have had groin injuries in the past are more likely to suffer another injury.Make sure you are healed before you start working out again.You should check for any pain while you are stretching or walking.It is possible to return to exercising lightly if you are pain-free.After recovering from an injury, start off slowly.Move slowly and use light weights.Warm your muscles up with a few light workouts because they will be less prepared for stress.
Step 14: If you feel pain in your groin, stop immediately.
Listen to what your body tells you, no matter if you are coming back from an injury or not.Stop working out if you feel pain in your groin.If you get an injury that keeps you immobile for weeks, missing one workout is a better option.Sometimes, pain is a sign that you didn't warm up enough.If the pain doesn't go away, try stretching and exercising lightly.If it doesn't stop right away.