Groin pain is a common issue that we see here at Wimborne Wellness Centre, and while it can affect athletes and active individuals, it can also occur in anyone who engages in sudden or intense physical activity. Characterised by discomfort in the muscles and ligaments around the inner thigh and hip, groin pain can be caused by strains, overuse, or even more serious conditions like hernias. Sports therapy offers an effective approach for treating and managing groin pain, combining a mix of manual therapy, strength training, stretching, and rehabilitation techniques to promote healing and prevent future injury. Let’s take a closer look at how sports therapy can provide lasting relief for groin pain.
Understanding Groin Pain and Its Causes
Groin pain typically results from strain or injury to the adductor muscles, which run along the inner thigh and help control leg movements. Here are some of the common causes of groin pain:
Muscle Strains: Often caused by overstretching or sudden forceful movements like sprinting, kicking, or changing direction.
Overuse Injuries: Repetitive movements or excessive training can lead to inflammation and micro-tears in the groin muscles.
Tendinitis: Inflammation of the tendons in the groin area due to repetitive strain or poor biomechanics.
Hernias: A more serious cause of groin pain that occurs when tissue pushes through a weak spot in the abdominal muscles, requiring medical attention.
Before beginning sports therapy, a therapist will assess the cause of the pain to ensure they develop the right treatment plan tailored to your needs.
1. Reducing Pain and Inflammation
One of the first goals in sports therapy is to manage the immediate pain and inflammation associated with a groin injury. Sports therapists use techniques such as:
Cryotherapy (Ice Therapy): Applying ice packs reduces swelling and numbs the pain, providing temporary relief and aiding the recovery process.
Compression and Elevation: In acute cases, compression can help control swelling, while elevating the leg reduces blood flow to the affected area.
In some cases, a therapist might also use heat therapy to increase blood flow and help relax the muscles, especially in the later stages of recovery.
2. Manual Therapy to Relieve Tension
Sports therapists are skilled in manual therapy techniques, which involve hands-on manipulation of the soft tissues around the injured area. These techniques include:
Deep Tissue Massage: To relieve muscle tension, promote blood flow, and break up any adhesions in the groin muscles.
Myofascial Release: Aimed at releasing tightness in the fascia (connective tissue) to improve flexibility and reduce pain.
Trigger Point Therapy: Identifies and applies pressure to specific points in the muscle that may be causing pain in the groin.
Manual therapy helps the muscles relax, reduces pain, and improves mobility, setting a strong foundation for recovery.
3. Strengthening Exercises for Long-Term Stability
Once the initial pain and inflammation have subsided, a key component of sports therapy is strengthening the muscles surrounding the groin. Strengthening these muscles provides better stability, helping to prevent future injuries. Some commonly recommended exercises for strengthening the groin area include:
Adductor Exercises: Such as side leg raises and ball squeezes, which target the inner thigh muscles.
Core Strengthening: A strong core provides better support for the lower body and reduces strain on the groin.
Glute and Hip Strengthening: Exercises like bridges and clamshells help strengthen the glutes and hip abductors, improving stability and taking pressure off the groin area.
Sports therapists create personalized exercise plans to address any specific weaknesses or imbalances in the body, ensuring a safe return to physical activity.
4. Improving Flexibility and Range of Motion
Tightness in the hip flexors, adductors, and surrounding muscles can contribute to groin pain and limit mobility. Sports therapists incorporate stretching routines to improve flexibility and range of motion, reducing the risk of reinjury. Here are some stretches commonly used to support groin recovery:
Adductor Stretch: Helps lengthen the inner thigh muscles and relieve tension in the groin.
Hip Flexor Stretch: Loosens tight hip flexors, which can contribute to groin pain.
Dynamic Stretching: Warm-up movements that improve mobility and activate the muscles, preparing them for more rigorous activity.
By gradually increasing flexibility, sports therapy enables the groin muscles to handle a greater range of motion, reducing the risk of strain and injury.
5. Addressing Biomechanics and Movement Patterns
Groin pain can sometimes result from poor biomechanics or improper movement patterns. Sports therapists evaluate your movement during activities like walking, running, and pivoting to identify any issues that may place excessive strain on the groin. By observing movement patterns, therapists can:
Identify Muscle Imbalances: Uneven strength between muscle groups can create strain on the groin area.
Correct Posture and Alignment: Poor posture and misalignment can increase the risk of injury during movement.
Optimise Movement Techniques: Teaching you safe techniques for activities like lifting, sprinting, or cutting to avoid excessive pressure on the groin muscles.
Correcting these patterns not only helps in treating the current pain but also prevents future injuries by optimizing the way the body moves.
6. Rehabilitation and Safe Return to Activity
If the groin pain resulted from an acute injury, sports therapy will include a structured rehabilitation program. A sports therapist will create a step-by-step plan to gradually build strength, flexibility, and endurance in the groin area, helping you return to your activities safely. The program often includes:
Progressive Exercise: Starting with low-impact exercises and gradually increasing intensity to prevent overstressing the groin.
Balance and Coordination Work: Exercises that improve stability, especially for athletes, to prevent reinjury.
Monitoring and Adjustments: Regular sessions to evaluate progress and adjust the plan based on recovery milestones.
This rehabilitation approach reduces the risk of re-injury and helps patients regain their full range of motion and function.
7. Long-Term Injury Prevention
Once you’ve recovered from groin pain, sports therapy doesn’t stop there. A key part of sports therapy is learning preventative measures to avoid future issues. Therapists often recommend specific exercises, stretching routines, and warm-up techniques that you can incorporate into your fitness routine to keep the groin area strong and flexible. Preventive strategies may also include:
Cross-Training: Mixing different types of exercise to avoid overusing specific muscle groups.
Warm-Up Routines: Dynamic stretching and light activity to prepare muscles before more intense movements.
Rest and Recovery: Scheduling rest days and listening to your body’s cues to prevent overuse injuries.
With a focus on long-term injury prevention, sports therapy helps keep you active and pain-free, so you can enjoy the sports and activities you love.
Conclusion
Groin pain can be a frustrating and painful condition, but sports therapy offers a comprehensive approach to treating and managing it effectively. Through a mix of pain management, manual therapy, strengthening exercises, flexibility work, and movement analysis, sports therapy targets the root causes of groin pain while also preventing it from returning. Whether you’re an athlete or just someone who wants to stay active, sports therapy can help you get back to your routine safely and confidently. If you’re struggling with groin pain, then give us a call on 01202 604707 or email admin@wimbornewellnesscentre.co.uk and one of our sports therapists will be able to help you.
