I Pulled My Groin, Now What?

A groin strain is any strain (tear) of any of the adductor muscles.  These are the muscles on the inside of your thigh.  It is usually due to overuse or sudden contraction (sudden stop, or change in direction – gee, that never happens in derby, right?). There are 3 categories – 1 – mild, 2 – moderate, 3 – severe.    A poor warm-up and poor technique can also cause groin strains.


Rest, ice, and compression wraps for all three grades.

Moderate strain –  no running or jumping.

Severe strain – eliminate all movement.

Time Out!

Grade 1 – 0-1 week off

Grade 2 – 2-3 weeks off

Grade 3 – 6-8 weeks + off


Allow your body to recover.  This is REALLY important!  If your groin strain doesn’t completely heal, you will strain it again, and again, and again!

Train in multiple planes – this means do exercises where you move up and down, forward and back, and side to side.

Unilateral training – single leg exercises! (the adductors help stabilize you while you are on a single foot, along with your TFL).

Adequate warm up.

Proper stretching and cool down.


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