Published October 14, 2026 · Updated November 1, 2026 · Protocol Archive Editorial
Groin strain exercises: a stage-by-stage home program
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
A groin strain is an injury to the inner thigh (adductor) muscles. It often happens in sports with sudden changes of direction, twisting or kicking, but can also happen from slipping. You may feel pain and tenderness in the groin or inner thigh, pain when lifting the knee or on stairs, and sometimes bruising or swelling.
Longer-lasting adductor-related groin pain can also build up through overuse, especially in young men who play running and kicking sports.
Most groin strains are managed with early self-care and a progressive exercise program. The aim is to restore inner thigh, hip and trunk strength before a gradual return to sport.
Stage 1: Protect and start gentle loading
Settle pain and swelling, then start gentle, pain-free inner thigh work.
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Adductor Squeeze (Ball Squeeze)
Lie on your back with knees bent and a ball or pillow between your knees. Press equally through both knees.
Typical dose: Squeeze for 5 sec, then relax; repeat about 10 times, at least twice a day. Build toward longer holds (up to 30 sec) as comfortable1,2
-
Bridge Pose for Glute Activation
Keep a gentle squeeze on a ball between your knees as you lift, then lower slowly.
Typical dose: Hold up to 10 sec; 6–8 times, 2–3 times a day1
- For the first 2–3 days, protect and rest the area, use ice wrapped in a towel for up to 20 minutes every 2–3 hours, and use a snug (not tight) compression bandage.1,4
- Avoid heat, alcohol and massage in the first couple of days, and do not stretch the groin early on.3,4
- Keep moving gently once pain allows, so the muscle does not stiffen.4
Stage 2: Build strength and flexibility
Restore inner thigh flexibility and build trunk and hip strength.
-
Inner Thigh & Hip Flexor Stretch
Stretch gently, without pain. Not for the first few days after an acute strain.
-
Plank Exercise
Keep your spine straight and do not let your lower back dip.
Typical dose: Hold 30 sec, 2 times2
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Side Plank Exercise
Keep your body in a straight line. Start on your knees if needed.
Typical dose: Hold 30 sec, 2 times each side2
- Keep fit with non-impact exercise such as a stationary bike or rowing machine, and later front or back crawl swimming, if pain-free. Avoid breaststroke kick until your groin has recovered.2
- Aim for no more than 3–4 out of 10 pain during exercise. Pain should settle quickly and not return later that day or the next day.2
Want this as a checklist? Turn these exercises into a printable home program with videos and daily check-offs. Adjust the list and doses with your clinician.
Printable handout (PDF, 2 pages). Every exercise on this page with a usual starting amount, boxes for your clinician to write your plan, a pain guide and a 6-week tracker.
Download PDF A4 size Large printEn español: PDF · A4
Watch the exercises
Every exercise above links to its own page with a video and step-by-step instructions. Here are two to start with.
What to expect
These are what published guidance usually says. Your own recovery may be faster or slower.
| Question | What sources say |
|---|---|
| Early improvement | Symptoms should start to improve within 5–7 days of an acute strain.1 |
| Typical recovery | Most strains feel better after about 2 weeks. Avoid strenuous exercise such as running for up to 8 weeks; severe strains can take months.4 |
| Long-standing groin pain | Overuse adductor-related groin pain varies, and some people take many months to return to sport.2 |
| When to move to the next stage | Only when you can complete the current stage. If pain goes above 4 out of 10, reduce repetitions or go back a stage.2 |
| Returning to sport | Break your sport into skills such as straight-line running, sprints, changing direction and kicking, and complete each one pain-free before returning to full play.2 |
What to avoid or change for now
- Stretching the groin hard in the first few days.
- Heat, alcohol and massage in the first couple of days.
- Returning to sprinting, kicking or sudden changes of direction before you can do them pain-free.
- Pushing through pain above 3–4 out of 10.
When to get help
- Severe pain, sudden muscle weakness or difficulty walking. Seek medical attention the same day.3
- You heard a crack at the time of injury, the leg looks out of shape, or the area is numb or tingling. Go to the emergency department.4
- You cannot put weight on the leg or walk more than a few steps, or swelling or bruising is large or increasing. Get urgent medical advice; after a fall, especially if you are older, this can be a hip fracture.4
- A bulge or lump in the groin that becomes painful, especially with a bloated tummy, nausea or vomiting. Go to the emergency department, as this can be a trapped hernia.5
- A fever, or feeling hot, cold or shivery (possible infection). Get urgent medical advice.4
- No improvement within 5–7 days, or pain that continues or worsens, or has not improved by 6–8 weeks.1
For a medical emergency, call 911 (US and Canada), 999 (UK), 000 (Australia) or 112.
Next steps
Related guides: Hip impingement (FAI), Gluteal tendinopathy, Hamstring strain, or see all conditions.
Need a physical therapist? How to find one in the US or UK, including direct access and checking registration.
More exercises: browse the free exercise library, every one with a video.
Frequently asked questions
How long does a groin strain take to heal?
Most strains feel better after about 2 weeks, but avoid strenuous exercise such as running for up to 8 weeks. Severe or long-standing groin injuries can take months.
Should I stretch a pulled groin?
Avoid stretching the groin in the first few days. Gentle stretches are added once pain allows, along with strengthening.
What is the best first exercise for a groin strain?
A gentle inner thigh squeeze, with a ball or pillow between your knees, is commonly the first exercise once the first 48 to 72 hours have passed.
Can I keep exercising with a groin strain?
Non-impact exercise such as a stationary bike or rowing machine, and later front or back crawl swimming, can help you stay fit, as long as it is pain-free.
How do I know if it is a hernia instead?
A hernia usually causes a bulge or lump that may get bigger when you cough and smaller when you lie down. See a doctor if you notice a lump.
Sources
- Berkshire Healthcare NHS Foundation Trust: Groin strain (physiotherapy leaflet)
- Oxford University Hospitals NHS FT: Adductor related groin pain: physiotherapy booklet
- Changi General Hospital (SingHealth): Acute groin strain
- NHS: Sprains and strains
- NHS: Hernia
Last checked October 2026. Found something out of date? Email hello@protocolarchive.com.
This guide summarizes published hospital, health-service and professional-body advice listed under Sources. It is general information, not medical advice, and does not replace an assessment by your own clinician, whose plan may differ for good reasons. Stop an exercise and get advice if it causes sharp or worsening pain. Protocol Archive is independent and is not affiliated with the NHS, AAOS or any hospital or video publisher named on this page.
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