Groin Strain Stretches & Exercises – Ask Doctor Jo

Groin Strain Stretches & Exercises – Ask Doctor Jo


Hey everybody it’s Doctor Jo, and I’ve
got iron canine Remy with me. We’re going to show you some stretches
and exercises for a groin strain. Let’s get started. The very serious
Tony Bark, I mean Iron Remy had some serious serious business she had to
attend to. So we’ll go ahead and get started. So for groin strain, those inner
muscles thigh muscles those adductors the ones that you want to stretch. So
we’re just going to start off on the ground. And this is kind of a modified
butterfly stretch. This is before you’re doing you’re sitting up stretches.
Prop youu knees up, put your feet close together, and you’re just going to drop
your legs out into that butterfly position. So just really stretching out
that groin area. And what this does when you’re lying down like this, is uses
gravity to help stretch it out. So if you’re really really sore, this is
probably where to start and then you can sit up if this becomes easy. But just for
about 30 seconds, just let gravity stretch it out. If that doesn’t feel like much of
a stretch, take your hands towards your knees and then just push down a little
bit to get that extra stretch. So you can do you about 30 second holds and three
of those to get it all stretched out. Then you also want to stretch your
hamstrings out because with the hamstrings they’re all kind of close
together and those are tight they can affect the groin area as well when you
have a strain is really close to that area. So you can stretch the hamstrings
out whole bunch of different ways, but i’ll just show you an active assistive
way. So just bring your knee up, kind of grab behind your leg just let it relax,
and then you’re going to straighten up your leg into a stretch. So you might only be able to get to here
if everything’s tight, if it if you can get all the way straight with your knee,
that’s great, and if you want to use your toes to get more of a stretch, if you
pull them towards you that will stretch it out even more. So again holding that
for about 30 seconds, and then do three of those. After you get
everything stretched out, then you’re going to strengthen those muscles. So
start off with a simple straight leg raise. Keep your leg nice and straight, pull up
your toes kind of help lock out the leg, and then just slowly lift up that leg to
about the other side bent knee, and then slowly come back down. So make sure
you’re going nice and controlled with this that you’re not going fast you’re not kicking your leg up super
high, but you’re doing a controlled motion to work those muscles. Start off
with about 10 of them, you can work your way up to 20 25, if that becomes easy then
you can add ankle weight onto there. Now you’re going to flip over onto your side
with the leg that you want to work on the ground. So now you’re going to do an
adductor strengthening exercise which is bringing that bottom leg up. Some people like to put the other leg in
the back. Some people like to put it in the front.
I think it’s a little more comfortable for me to put mine in the back. But
you’re gonna still keep that leg as straight as you can, so pull your toes up
towards you and then just lift it a little bit off the ground it doesn’t
have to be a big lift because you’re just not going to be able to go super
high, but same thing you want to be nice and controlled going up and then slowly
coming back down as well. So just start off again with about 10 of these, if you
have a growing strain this is might be a little uncomfortable the first time you
do it so you might even want to break it down to like two sets of five instead of
10 all the way through. But as that becomes easier you can add weights after
you get the 20/25 and there’s no problems with that. So the next one is going to be a side
plank with some movement. So with the side planks you can do them one of two
ways, if you want to modify it a little bit,
you can go on your knees. Go up into a side plank like this, make sure your
elbows pretty much underneath your shoulders straight underneath, and you’re
going to drop it down and come up. So you’re just working those muscles. Now if this is pretty easy for you, you
want to be in a nice straight line putting everything straight out so it’s
not forward like this, but that’s easy, then you can go into a straight plank
and then drop down and come up. So really try drop down as low as you
can without touching the ground or falling over, and then coming up into a
straight line. So just kind of dropping down and coming up. For the last stretch,
to really stretch those adductors the growing area, you want to put your leg
out up on your knees the leg you want to stretch is here and put it straight out.
Now this just might be enough stretch for you as it is. Kind of like a half
split, but if you need more you’re going to lean this way, kind of sit your butt
down and out and you’re really going to feel that stretching through there. So
holding that for 30 seconds if you feel off balance, put your hands down so you can lean into
it a little bit more and then come back up, and do three of those. So nice big
stretch. So there you have it. Those are your stretches and exercises for a
groin strain. If you have any questions, leave them in the comment section. If you’d
like check out some other videos, go to AskDoctorJo.com And remember be safe, (Iron
Canine’s out there to help you out), have fun, and I hope you feel better soon.