A groin injury is when one or more of the muscles that help squeeze your legs together have been partially torn.If you wrap the area with athletic bandages or a groin support wrap you will be able to limit the movement of the injured muscles.You can try different wrapping techniques until you find one that works for you.
Step 1: Wrap the injured leg at the mid thigh.
The injured person should stand with their legs straight.Start the wrap by putting elastic medical tape to their thigh.You will be wrapping in that direction if you angle the tape slightly upward.If you want, you can use an elastic wrap.When you are done, you will have to tape the wrap in place.Remove or "hike up" as much clothing as you please, because this wrap works best on bare skin.If necessary, tape over compression shorts.
Step 2: Wrap the tape around the leg as high as possible.
You can overlap your starting point by coming up over the front of the leg and around the back of it.Wrap around and up until you are close to the inner top of the leg.You want the tape to cause some compression of the muscles, but don't pull it too tight.The tape is too tight and must be removed if the leg loses its normal color.
Step 3: Put the tape over the hips.
Continue around the outer leg, up over the upper buttocks, and the uninjured leg after you reach the inner top of the leg.Right over the hip bone.Continue the tape over the lower abdomen and below the hip bone on the injured side.
Step 4: Wrap the upper leg with tape.
Go around the back of the leg and the tape job from the same-side hip.Wrap the tape around the leg once or twice.Cut off the tape and you are good to go!If you use a non-adhesive elastic bandage instead of tape, you need to wrap it around the loose end with athletic tape to hold it in place.Go around the entire leg twice with tape.This type of wrap should not be seen as a license to return to full physical activity.It's a good idea to consult your doctor or physical therapist.
Step 5: Wrap the injured person's leg
The person should face you with their hips square.Ask them to step forward slightly with their injured leg, turn their foot in slightly, and keep their knee bent so that their heel lifts a few inches off the ground.Their hips should be facing you.Wrap their leg with a rolled up towel or prop and place it under their lifted heel.The leg maneuver tenses up the upper leg muscles and allows for a slightly tighter wrap.
Step 6: The wrap should be on the outer mid-thigh.
It's important to use a large wrap.One-third of the way up from the knee to the hip bone is on the outer leg.The wrap should be over the front of the leg and all the way around it.The starting point is about half the width of the wrap.As you work, pull the elastic bandage snug.The wrap needs to be replaced if the person's leg loses its color or starts to tingle, because it is too tight.The clothing should be skin-tight, but non-adhesive elastic bandages work better over it than elastic tapes.Wrap it over bare skin as much as possible if you choose to do it with tape.
Step 7: Wrap the top of the leg around the hips.
Once you reach the inner top of the leg, you can go up over the upper crotch/lower abdomen and onto the uninjured leg.The injured side of the hip should be covered by the bandage.
Step 8: Wrap the leg with a bandage.
Put the tape over the front of the thigh.Wrap the bandage around the leg multiple times.Wrap around the leg until you run out of bandages, or wrap up and over the hips once or twice more.Ask the injured person to hold the end of the bandage tight while you grab some elastic tape.
Step 9: To hold it in place, tape it over.
You can use tape around the leg to hold the elastic bandage in place.Go around the leg, up over the hips and back down with the tape for the best hold.Like any other groin wrapping technique, this one should reduce your pain and increase your mobility, but it isn't a cure.You should follow your medical professional's advice if you are still injured.Keep the bandage close to the skin, but not tight.It should be snug and there shouldn't be any problems with it.
Step 10: Go for a groin wrap or compression shorts.
You can find groin wraps online or in sporting goods stores.They are usually made of an elastic material and have a closed mechanism to hold them snug.They wrap around your leg, up over your hips, and then back over it.Extra support to an injured groin can be provided by buying compression shorts.Tapes and elastic bandages are best applied by another person, but both of these products are easier to apply yourself.Better results may come from a properly-done tape or bandage job.
Step 11: The RICE method uses a groin wrap to heal.
You have to give a groin injury time to heal.The RICE method is promoted by experts.The "compress" component is fulfilled when the injury is wrapped.Get your doctor's opinion on how often to wrap your groin, how tightly it should be wrapped, and what activities you can do while it is wrapped.You don't want to get injured again.
Step 12: You should rest your injury as much as possible.
You can't rush the healing of a groin injury.It will take at least 8 weeks to recover from a groin strain.You should rest the injured muscle as much as possible.If you want to resume different levels of activity during your recovery, you need to work with your medical professional.Groin strains can be found in three grades.A grade 3 strain means the muscle is torn.Recovery time here will be longer than 8 weeks, and surgery may be necessary.You should stop your activity and rest the injured muscles as soon as possible.
Step 13: It's a good idea to ice your injured groin.
You may experience a lot of pain in the days after your injury.For about 30 minutes at a time, apply a wrapped ice pack to the area 3-4 times per day under your doctor's instructions.Don't apply ice to your body.The cold can cause damage to your skin.
Step 14: Lying down, raise your groin.
You can elevate your groin area if you put a pillow or two under you.Keeping the area elevated will help reduce inflammation and pain in the days after an injury.
Step 15: Do not engage in activities that may hurt the muscles.
When you return to the same activities that injured your groin, you can easily reinjure it again.Give yourself plenty of time to recover.When engaging in the activity again, make sure to use proper form.To prevent another injury, it is important to wear the appropriate footwear.Make no sudden movements or changes in direction as this will increase your chances of being injured again.