Table of Contents:
Top 3 Stretches for a Pulled Groin
Video taken from the channel: Madden Physical Therapy
Hip and Pelvis Stretches for Easing Pelvic Pain
Video taken from the channel: Michelle Kenway
Groin pain exercises
Video taken from the channel: TheProactiveAthlete
Best Self-Treatment for a Groin PullIncluding Stretches & Exercises.
Video taken from the channel: Bob & Brad
Groin Strain One Day Fix Using this Unexpected Exercise Ep10
Video taken from the channel: Corexcell Sports Training & Rehab
Adductor Longus Strain Video
Video taken from the channel: Performance Place Sports Care & Chiropractic
Groin Pain Classification in Athletes | 2016 Doha Agreement
Video taken from the channel: Physiotutors
Groin pain can be caused by many things including tight, weak groin muscles, or pulls and strains. Check out this video on the 4 best stretches for groin pain you can do at home.Groin pain can be caused by many factors, such as muscle tension, lack of strength in the adductors, overtraining, and others.
In the following article, we’ll share several stretching exercises to relieve groin pain. The groin is the part of the body where the thigh and.If you’re young and active, you might start feeling groin pain if you skip a warmup and jump directly into your workout. Overuse, injuries, or pulling a muscle can all cause aches, soreness, and.Stretch your groin while you are seated.
While sitting on the ground with a straight back, stretch your legs out in front of you. Gradually move your legs apart, moving them until you feel a gentle stretch in the groin. Then, flex your core and bend forward, which will increase the stretch in your groin.To improve flexibility, opening the groin is very important.
You may do barre leg stretches, lunges, extended side lunges, yoga asanas, seated leg stretches, etc. Take the help of a friend to do standing leg extensions. How long does it take to.A pulled groin—also known as a groin strain or sprain—occurs when the muscles in the inner thigh get overstretched or torn.
1 This can happen when they contract too quickly during activities such as running, jumping, or changing direction. 1 Although a pulled groin is a common injury among athletes, it can happen to anybody. Though this injury can be quite painful, it usually heals on its.Groin pain when walking is often caused by a stretched or torn muscle in your lower abdomen. Pain in the groin area can also be caused by wear and tear to the cartilage of the hip joint.
Learn.Some causes of groin pain require simple strategies that you can often do at home. For instance, for a groin strain from a sports injury, your doctor will likely recommend rest, icing the injured area, and wrapping the upper thigh with an elastic compression wrap to decrease pain and swelling.Stop exercising if you feel pain or tightness in your groin or the inside of your thigh. Do regular strengthening exercises for your thigh muscles, especially if you’ve had a groin pull before.
Neck and shoulder pain are common in sedentary jobs. Get loosened up and work out the kinks with these 12 exercises you can do at your desk. Subscribe. Stretches to Do at Work Every Day.Tricep stretches improve your flexibility, help strengthen your muscles, and can help you avoid injuries.
Here are four stretches that you can do at home.Where you start on the rehabilitation program and how fast you progress through each stage will depend on the type and extent of the injury. Phase 1 groin strain rehabilitation: (acute stage) This phase includes from immediately after the injury occurs until the athlete can walk pain-free and has no swelling.To heal an adductor strain, you can do stretches that will loosen and exercise these muscles.
Make sure you wait at least a few days after a strain before doing any type of stretching. You.There are many possible causes of hip pain.
However, gently stretching and exercising the hips can often help relieve this pain. In this article, we describe 14 hip exercises that can strengthen.When you are doing groin stretches, you want to hold each stretch for at least 10 seconds. Ideally, the stretch should be a bit difficult for you to maintain, but not overly painful. If the stretch starts to hurt, then you’ll want to pull off the stretch slightly and relax.
You can lean back into the stretch once the pain.
List of related literature:
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from The Professional Wrestlers’ Workout & Instructional Guide | |
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from Live Pain-free: Eliminate Chronic Pain without Drugs or Surgery | |
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from The Lazy Girl’s Guide to Being Fit | |
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from Essentials of Physical Medicine and Rehabilitation E-Book | |
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from Fundamentals of Orthopedics | |
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from Physical Medicine and Rehabilitation E-Book | |
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from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health | |
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from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform | |
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from Stretching Anatomy | |
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from Encyclopedia of Sports Medicine | |
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from Rheumatology Secrets E-Book | |
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from Ayurvedic Yoga Therapy | |
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from Textbook of Remedial Massage | |
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from Pain Management E-Book | |
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from Science of Flexibility | |
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from Complete Conditioning for Tennis | |
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from Healing Back Pain Naturally: The Mind-Body Program Proven to Work | |
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from Orthopedic Massage E-Book: Theory and Technique | |
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from Obstetric and Gynecologic Care in Physical Therapy | |
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from Performance Rock Climbing |
254 comments
I still feeling the pain from 4 years till now its to hard to resist i have already had “Depomedrole injection” and working with physiotherapy ways but didnt work and thats leads me to choose the surgery and i am affraid to proceed!!!!
any info on adductor pain/soreness instead of groin? or would these exercises also apply
what type of doctor see this type of groin hip problems…?
Im in the US, Who do you recommend Miami FL?
your video is very similar to the symptoms that I have since like a year ago..and no one know what i have… MRI done, and nothing
Was there any mention of referral from the labrum or femoral head?
coul’d you share how to treat by stretching the iliopsos muscle, and groin area?
thank you very much for explaning
I know this vid is a little old, but I just found it after sustaining a groin strain last night in my 1st of 2 soccer games. could barely play in the 2nd one and barely walk this morning. Just tried this stretch and it made a HUGE improvement right off the bat! Thanks so much!
I am a skater. I am 38 also. But I fell over so hard the other day on my right buttock from about 6 foot in air. But I have really bust my groin muscles. And like under my stomach but above groin. When I cough or sneeze it feels like I being stabbed in the two areas. Is that normal?
How many times should we do this exercise in a day? I have groin pain since last 1 yrs. It’s increasing day by day.
btw sir I’d like to ask if groin pain might be inguinal hernia too?
I have a groin pain every morning, I am doing an exercise and walking too but so far its not working!!!!
I had so much pain for 3 days till i did these exercises ur a life saver micheal thank u so much god bless u
Same problem in my left leg sir
sir i m 100 m athlete so plzz how to treatment this pain plzz reply me sir
With this injury is it common for the testicle to feel tight. I have a bilateral inguinal sports hernia, where this muscle is injured on both sides for two months now and am still trying to recover but at times when I’m walking, standing, my testicle hurts. Recently I was having no pain and I tried to deadlift 20lbs and immediately had pain in my testicles. Do you recommend any other exercises/stretches in my situation? Sorry for reaching out this way
ty so mutch i hade so mutch pain in my groin and know i can play my match.
Because we have gotten so many requests for exercises to do about groin/ hip pain, we resorted to creating a very affordable 4-week guide.
What should you do if this test worked for you? You should get this guide and see what else we know. https://www.p2sportscare.com/product/hip-mini-guide/…Or you can come see us in Huntington Beach CA. Either way is fine with us!
Does this exercise heal the groin or test if the groin is injured?
I have a question for you doctor?
I have a pain and buring sensation just on the side of my testicles(left side) there is a warm sensation and my whole leg is having a little numb sensation
What might it be doctor???
Mam im 30 years male.after hiting 7months hard gym i develop this symptos(back pain.low back pain.frequency.burning).now i check with pt and start same strecthes from 2 week.no any improvement but hope 1 day this will heal.mam my question is why i feel more tight muscles after meal?
Thanks for sharing your excellent advice for a pulled groin. I have been trying desperately to strengthen my muscles that are,athropede because of spinal injuries and R/A. But I overdid my exercises for my sciatica I got from exercising. And now I am icing it down and taking an anti-inflammatory. I feel like I am way too young to fall apart and want desperately to be able to get better so I can return to work one day. Being on disability benefits alone is very hard and I want to have a life again. I used to be so highly active in swimming, water skiing, hiking, mt climbing etc, and rheumatoid arthritis and spinal injuries have kicked my butt. I thank you for your time to make these great videos. I hate running to the Dr. For every thing. If it gets worse, after icing it down and your exercises. Then I will have no option. Very swollen groin muscle. Have a great day today and always and keep the great work of your YouTube channel.
That is the worst list of bullshit, non-scientiffic rehabadvice for an adductor tear. Just deaload->reload it and address weaknesses in pelvic, core and hip musculature.
i cant even get my doctor to refer to specialists let alone give me steroid shots…..im fucked….been in pain for years now and its only getting worse…
Dr Tabassum Ali, massive rack! wooh! looks like she`s from a very liberal family from pakistan!
I can’t even sleep or walk, I am in post pain and what is a doctor gonna do.
So this exercise is supposed to help my groin pull? Confusing and drawn out video.
If you have Circulatory issues? Then don’t worry here is the perfect solution for you [Check Details Here=> https://plus.google.com/u/4/117309684281297662218/posts/2QokVGbQmPK%5D. Think of the hips as a barometer. The health and flexibility of your hip muscles are an indicator of the strength and health of our whole body.
Sometimes it’s not an Adductor issue, it’s a Hernia!! Like she said at the beginning, it’s best to consult your primary care or a PhysioTherapist. Nothing worse than trying to fix a problem you thought you had, only to find out that wasnt the problem. Great video!
Can i have ur email address pls? I need ur advice. Im suffering from thigh pain and ur video seems to b showing what im suffering but im not sure.
i am having this pain everytime i do abs workout on inclined bench and pain rested for many days.
Your treatment dealt with my groin pain fast! I had been having pain for the whole week and now I can see the light at the end of the tunnel. Thanks Bob and Brad. I liked and subscribed and am checking all your videos now. You guys are the best!
Not sure what I’ve done to my groin it hurts around the start of the abductor Longus and pectineus..hurts to left knee up when standing or if I’m laying on my back lifting my leg up straight..
i pulled my groin and it hurts so much that i am laughing in my bed..i cant sleep and barely move. i will try this. damn this shit hurts.
I recently got an injury in my groin and also feel the pain in my lower abdomen, I was doing wear house work and now I’m doing light work.. I hit the clinic and the doctor said it’s not a hernia luckily for me, but I still feel the pinch so what can I do or do you think those are symptoms of a hernia? Because it has been about a month and the pinch is still there..
i fully dont understand how there are even dislikes on a video that people have looked up on youtube to help a pulled groin injury…. just saying…thanks for the vid:)
Just came upon your site, in that I’m thinking of changing out my Motorhome batteries as well. I’ve got 4 golf cart 6V batteries, thinking of going with AGM this time. Wondering if I should add two more ( lovy.biz/44oi ) as I have a residential fridge that tends to pull out many Ah’s from my system. I’m new to this lifestyle, so a ton to learn…nothing for wifi or cell boosting yet, so as I say, lots to learn.
How do we get sure that we have tight hip flexors or this groin pull, because in my condition my lower back also pains, and I also get suffer from imbalance legs, could you please help me?,
very helpful, i hv finally known what is causing pain in my groin..
In my notes i’m told that the adduction strain is treated by heat,can you please explain that for me.
Hi I am a field hockey goalkeeper and I think I phase pulled my groin on me to legs is that possible
Great informative Video. Congrats Dr. Tabassum. I loved it.
You guys are funny, yet very helpful. My soccer coach had us go running before we stretched out, so I think I ended up pulling something in my groin. Not quite sure if I actually did, but it hurts to go running so hopefully after I try these tips and tricks out it feels better and I can resume play in a couple days/week(s)
I get grion injurie frequently because I stand in one plece for 6 hours Monday to Friday at work
Bro, you need to do more cardiovascular exercises, if you know what I mean!
i Noticed i Felt like a Pain in this Area While Jogging one Day And then within weeks i Have like a Tilt when i Stand on my Right leg so im Confused if its a pelvic problem etc
how long would you consider doing these exercises until moving onto back to lifting weights
So I had a urologist send me to pelvic floor therapy because I have these symptoms. I was assessed by the therapist and was told I do not need Pelvic floor therapy. Im going to try your suggestions. I have a feeling this will solve my issues.
I don’t understand or agree with reasoning to train or working on rectus femoris bcoz they are already tonic or postural muscle with slow twitch fiber s and they are mend for to be for short, Hypertonic by nature.. Then wats the logic for already shorter, hypertonic muscle iliopsoas, rectus femoris comes in that category and Vmo are significant muscle to train for.
CAN YOU STOP FUCKING TALKING WERE ALL ONLY HERE FOR THE EXCERSIZE NOBODY GIVES A FLYING SHIT ABOUT WHAT YOUR ASS HAS TO SAY
Haha, One day fix? but… “do it 2-3 days per week… gradually increasing the weight”.
I am 65 and was very athletic a long time ago. Now down the road I have groin pain so bad that at times I can’t move. I am now doing chair yoga and learning some very good groin stretches. Hopefully it will all help me.
DOING it might help. the position is great but the point of videos is to demonstrate…
That is an awesome video. I appreciate how much time and effort went into making the information so clear by syncing the graphics with the demonstration on you bare leg. Top-notch production, great education.
I clicked on this video because I’d already seen a few of your other videos and subscribed. If I had never seen your work before, I would’ve skipped right over this one, due to its cringe-worthy title.
Anybody tested out the Episoketren System (google it)? I’ve noticed many amazing things about this popular training course.
Great channel….where´s his accent from? I mean what part of the US?
Very informative! I don’t have ankle weights at the moment, but I was able to do the test and confirmed why I was in so much pain. Thanks a ton!
I don’t even understand why I feel they are so entertaining xD
I injured myself seven days ago. I just discovered this video so just started with the cross-fiber massage today. When can I start with the ball exercise?
Hi can you do this if you still have a little bit of pain in the groin?
I have a question for you?
I have a pain and buring sensation just on the side of my testicles(left side) there is a warm sensation and my whole leg is having a little numb sensation
What might be it?
Hello PTutors, could you also make a follow up with the therapy that you/science prescribe that are associated with the different classifications from the Doha agreement? greetings from Holland.
Thank you so much, I’ve been up most of the night with horrendous pelvic pain due to tension and this has certainly helped to ease it.
Thank you Michelle for these great stretches, I’m always looking for stretches and some of these are new to me. I’d be so grateful if I could use them in some free exercise sessions I’m running for a community project on pelvic floor exercise awareness. I especially like the ones for helping with pelvic floor tightness as we don’t hear as much on that part of pelvic floor dysfunction. Please would you do videos to help with symphis pubis pain (not sure I’ve spelt it right)!
I tore a muscle on my leg i think it’s this one i didn’t go to doctor but when i kick a ball hard it hurts!! Can anybody help?
Yes check out my video on fixing the hip flexor in one session
Thx for the info. When I do this exercise, I get like a sharp, shooting pain down the front of my tibia. I seem to have such a hard time activating the rectus femoris. Is there something else I can do or some other cues?
I want your email to ask about my case related to this video
Mine is strained and my knee doesn’t bend up like that lol, first test was doable…
This is TOTALLY AWESOME!!! It’s working REALLY WELL…I CAN FEEL THE STRETCH!!!
I was kneeling to wash my feet and hit my sacrum on the ceramic soap dish and collapsed on my right hip. I chipped the trochanter so I understand the outside pain. But I have pain throughout the regions except pubic symphysis. This is a helpful guide.
this guy doesn’t want to hurt himself-39-43 years old? ya an old fuck
This is my first time experience pelvis pain. It’s getting worse when i have a boner. Hope this will help
thank you so much for this.. I do breakdance and this is helpful for my injury.thank you again for this
Thanks, hurt while I was sprinting, time trails in less then a day
I have a problem with sciatica on the hip flexor and the groin pull at same time on left leg. Been using self massage and its painful, also Tens unit, heat, ice.
I originally had a tweaky hip flexor, and based on a previous video I was working on strengthening the surrounding muscles. However, due to time constraints (and a sick love for Hockey) I didn’t get back to 100%, and now I strained my groin as well. Can I do this with an already strained groin and sore hip flexors?
Great explanation of the anatomy surrounding the groin area of injury. Thanks for the advice!
hi, been havin groin pain for awhile now. Tried ur steps in dis vid n felt immediate relief. Awesome, sir!.keep up d great work…
Adductor Magnus already feeling much better but why when I do this exercise do my Calves hurt so much afterwards its threatening to prevent carrying on with this brill exercise?
Ok I pulled my groin on my right leg from bowling, how long would any one recommend I stay in each position for
Thank you very much for this video, Ms. Michelle. I was writhing in pelvic pain the entire day today. This brought so much relief by trying just once! Very very effective! Much love!
So I shouldn’t do any other exercises such as squats while I’m injured?
My thai injury up side…from 3 month…..I cannot run with speed..
Hell yeah,this video helped me ALOTTTT…my right side was super tight
If groin pain is pubic related, will there be limited hip internal rotation n adduction n pain on palpitation btw pubic symphysis n asis?
I just came back from a pulled hammy now I gotta go through this
I teared my groin both sides of my nuts hurt my nut when I would start walking
its healed now. But every so often I feel it when I walk. Did that last year. Still effecting me would these be ok to do
Okay awesome this really helped me. first time hurting my groin. it was painful then I put a towel under my knee and it relived the pain. I didnt feel it on the sides of my thigh. great info
the massage has decreased the pain, so I did some strengthening exercices with no problem.
thank you very much, that was very helpful.
Due to the lack of warm-up, I have more than 4 months of injury, everytime I recover, and I make an intense effort (running), the injury comes back. it happened twice.
I wish a good recovery and good health for everyone. And remember: Whatever the case, warm-up before doing sport.
I have so much going on with my pelvic and vaginal area. The stretches look relaxing and therapeutic
Can’t wait to try
Thank you
Hello Corexell. I was diagnosed with calcification at the hip adductors. I’m going to try these exercises… I just did them and felt that the flexor is very weak and painful. So I will start with the knee flexion only and massage
Too kuch talking and using big words that make people lose interest. Some of us just wanted to know what exercise to do to fix the groin and i still dont know what exercise will help me after this video
i threw my butt out trying to take an opioid constipation poop.. and by now my entire right leg feels like fire days after.. its inside and outside but it started straining my butt to poop and it caused infection.
My son have cp problem he is always falls down because of imbalance and tight ness can u pls advise any solution to this problem from India
I have pain in groin and lower abs for 3 months…it started to pain when i kicked ball on a game, since then i don’t play football. What should i do?
I can’t do the exercise you showed, it causes too much pain in my groin (I think it’s my groin). What does that mean?
You seem like an educated person. Is there really a one day fix for any injury?
Ive just pulled my groin real bad. I do heavy lifting all day everyday at work and when i squat down now its crippling. The thought of doing any stretches or exercises right now is the last thing on my mind
Not sure if you already have a video about it but what would you recommend for knee strengthening / stretches? I had a contusion to my left knee during a work accident and ever since than I noticed when I walk more weight is applied to my right side & my right foot ends up sore at the end of the day. I did do physical therapy after the accident as well
Been listening to things like trhis for years and hear people talk ab out “hip flexors” but have never heard anyone say what it/they are.
I’m 47 yrs old and I believe i pulled my right groin muscle, I heard a pop and had immediate pain and discomfort. Thing is it didn’t happen while playing sports, it happened while having sex. Is it common for men my age?
Am I supposed to do these with an underwear… Or without it??
Please answer me…
I’m suffering right now..
Yeah I pulled it durning football in gym class few months ago but I still feel discomfort when doing certain workouts. I’m going to try this
Thank you so much!:-D It hurts and I didn´t know how to work on it exactly. Nor how I got it. Some of that I´ve tried, but certainly not all of it.:-)
You really are the best physiotherapists!!! One of the many times you’re helping!
Guys, lose the ties & dress shirts. Polos & Khakis or sweat pants.
THANK U SO MUCH I CAN FINALLY GET BACK TO THE GAME I LOVE❤️
Immediate relief around the 3rd and 4th position. Thank you.
Thank you guys sooooo much! You guys are super funny by the way!
I’m sad that I mildly sprained my pectineus muscle but I’m also glad bc I found this channel. Very helpful & informative while still being fun to watch. Thank you! Subscribed!
You guys rock and this is really helping me. Thank you so much and keep it up!
I don’t know if I completely teared it but it burst when I walk as well
i hope it will ever go back to normal and when it does i’m quitting dance, that’s what got me into stretching…
I have right adductor longus insertion tear injury for 8 months, I got cortison shot in the area of injury but not help me well. I’M really confused about it, can you please guide me with proper solution.
Regards
How do you know what degree you are. I’m pretty messed up right now. I heard my groin pop.
You cant run down the court in basketball like this thanks man!
I have pain only in the morning when I go to bath, why is it only in the morning?
I fell of a horse four weeks ago, had X-ray no break, was on crutches for three weeks this week no crutche but it’s still painfull to walk, I’m hobbling, it’s in hip/groin think it’s was a rip/tear.. I’m doing your stretching but I’m just worried .. is 4 weeks normal? It’s sharp pain
Excellent video…better than what my doctor said, he told me that i have osteoarthritis of the hip:(
what is the difference between the three stretches?can you please tell me which adductor do we stretch in every different stretch?
I’ve been suffering with a groin strain on and off coming up to a year now. I’ve been to physio numerous of times and I still have it. I’ve been doing the exercises the physio has given me nearly everyday for a few months and it’s still bothering me. I obtained this injury from soccer and I also do a bit of road running too. I just don’t know what to do anymore I’ve tried everything from Cryotherapy to dry needling and massages and all that stuff and I still suffer from it. I want to get back to playing sports and staying fit but the injury keeps delaying that and it’s so frustrating. Please if someone has any useful tips on this situation it will be greatly appreciated. Thank you:)
hey I recently think I may have either pulled or tore my groin. so I was at soccer practice two days ago and I stretched for like 5 minutes before I played. I did mostly hamstring stretches because I always seem to hurt my hamstrings. I just recovered from a hamstring strain. and that practice I had 0 problems. after practice I stretched too. But the next morning it hurt a little. and then the pain stayed the same through out the day. But now this morning I see a small bruise kind of by my crouch like the inner thigh and my groin hurts pretty badly. I mean I can still walk on it but it hurts when I run or kick or stretch my legs. How long is the recovery time, and is it a tear or strain or pull? Please reply ASAP
Love you guys! I come here often, you’ve helped me through some pretty tough times. Thank you so much!
Tqsm, i have real intence pain in my pelvic because of shooting a football !
I love this video, I strained my Groin twice and the exercise they show on this video helped me heal fast and soothes the pain
I have clicking in my hip even after therapy for a powerlifting hip issue. What muscle is most likely involved?
hi there,i am a squash player(5 sessions wkly) and am finding that i am very lightly pulling my groin on court on a regular basis including when i swim brest stroke, its the big kick action that causes slight pain for about 1 day but its happening alot now.please advise what to do and when or should i just go through it.
regards
ivano dimarco
No such thing as one day fix unless it was a very mild pull. but yes this exercise is awesome
My groin pain is on my right side. What if it’s hard to even do the stretches because it produces pain in my lower right side back? Lately, My lower right side back and right side groin pains, makes it almost impossible to walk.
I like their dynamic , thank you for the vid as a soccer player groin injuries have been my kryptonite
Bob: Thanks for watching
Brad (disgruntled): Aaalright
I pulled mine in football and as soon as i kick it pulls again HELP.
I have both extreme neck pain while lying down and both legs have inner upper thigh pain. this all started at the same time. I have not done anything to injure these areas, but do have a sleep disorder where I move my legs rapidly like running. I wonder if this could have caused both the neck and leg pains that I have now. I will try the ice. should ice be used on the neck too. my neck pain is where the muscle attaches to the back of the skull on both sides.
I have MS…with balance issues when walking..I have all over hip pain…but right now both inner thighs hurt… I walk downstairs backwards since my quads are so tight I am afraid of falling. I know I need to strengthen my quads.
These 2 are sooooo goooood. They should be working with top athletes and have a Tv show seriously. Too bad America rather watch the masked singer sitting on their ass.
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for the stretch at 5:00 isn’t it a lot better to keep a straight back??!!!????
Hello, Can you send me the link to the second video you were referencing? My pain is 100% in the Sartorius muscle. Any help you can provide would be greatly appreciated.
Are you reaching for your toes or just holding that position, maybe widening the stance as much as possible?
I don’t get why you strengthen the rectus to offload the magnus muscle. rectus function is flexion of the hip and magnus supports the hamstrings with extension of the hip. I do get that getting the rectus stronger can offload the other adductors because they help with hip flexion. Can you explain why training the rectus is offloading the magnus muscle? Just interested:)
Really helpful and easy to watch. I’ve been doing the massage whilst watching the video and it feels better already, thank you!
Thank u so much,can u help me about my inguinal related groin pain due to intense stretching of my legs to do middle splits,i did warm up and stretches everyday and my splits have been improved but one day i used more power to the ground,,i have this pain for about 5 days what should i do? help..
I have inner thigh pain and rested for 3 weeks. I was only doing ab exercises and started feeling inner thigh pain. I started very mild exercises after 3 weeks because the pain had almost gone. But now it has started again. What should I do?
A big hello from the UK! You guys are amazing! Thank you so much for all your guidance. Its very well appreciated! Keep up the good work!
Hi there, every time i do these exercises i get a clicking sound in my hip should i be worried?
I pulled my groin by sitting on the back of a quad bike for too long.
I think I got the strain from doing leg swings too intensely at training lol.
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Saved this for a senior relative with a pulled muscle, wasnt expecting the humor. He’s gonna laugh through it too, both great for healing.
One question.Should i do stretching at the same time im doing massage(first massage and then right after that doing stretching)or should i do massage for a few weeks then do the stretching part after im done with massaging.
I’ve groin injury from last sixth month’s nd ive done many of traetments for this
at 2:26 you say in order to isolate the rectus femoris, you need to combine hip extension with knee flexion. Is that backwards by chance? Isn’t it hip flexion and knee extension to isolate it?
Always try to make clear which is the unwell limb especially in asymmetrical exercises
Mam these exercises are really great..do these exercises help in tight sphincter muscles…i have them and i get anul fissures due to them…can these exercises cure them..? Please reply
Can u plzzz tell how to fix pelvis twisted…. My pelvic is not in place one side i feel very tideness and other side its feel like its not attach my shoulders get uneven and i do streching but nothing happen
Will these practices work if groin pain is due to lower back pain, slip disc, pinched nerves and so on?
Thanks nigga used this before pulling a job cops couldnt catch my black ass baha!
Thanks for the video.
I exercise 4-5 times a week in the morning. I first walk for 2-3 minutes and then jog for 10 minutes. Then I come home and do dumbbells, followed by push-ups and abs. After all of this I lie down for 5 minutes.
I have recently been experiencing groin pain and I believe the exercises in this video will eliminate them. However I’d like to know if the way I do my exercise is the cause of the pain and if yes, what changes do I have to make to avoid the pain?
I can’t say that the pain has gone completely but i could feel the difference immediately after trying for the first time! Thank you so much
Can you please tell me if this will help to reduce my buring pain in the left pelvis
I am having pain in pelvic are as earlier i did crunches and got cramps so is it going to help if i do these stretchings?
Everytime my groin is pulled I bike ride the following day which completely makes it feel better.
Thank u Michelle, it’s very helpful, I got immediate relief, I’ve excess pain in my thighs and hips. Thanks a lot. I’m looking forward for more such videos on lower back pain.
What color band should be used,I have a good friend going thru groin pain+I want to help him
Awesome, thank you so much. I’m so glad you took the time to put up this video. =)
Thank you so much, I tried it today. But the thing is I have very bad lower back and pelvic pain after my first labour and it was on and off but since one month it’s everyday so much pain. My pelvic physical therapy said it’s pelvic griddle issue. Do you have any specific stretching for that?
What if we have had two knee replacements and can no longer kneel?
Thank you so much for sharing this routine, it’s amazingly good and truly helped limber me up through the hip area, which was becoming more rigid and painful by the day. Thank you.
Hey @maddenpt i pulled my groin 3weeks ago and still bothers me is massaging a good way to speed up healing process
any advice on a pulled groin recovery….I play guard on offensive line (American football) ans it’s been killing for a few months.
Do you have to to do all of these in the same day, or choose one to do daily for pain?
Thank you, Annemarie.
currently experiencing sacroiliac pain, would i safely be able to do the lunge stretch?
Water on tiles in shop. Slipped so bad lost conciousness for a few seconds. Slipped with right foot which is the painful side. 12mths today and still major pain. Not sure what happened exactly to leg when I fell.
Great explanation and program to strengthen the RF muscle while isolating groin and adductors. Is there a way to incorporate bands rather than ankle weights?
You guys need to wear workout clothes when you show exercises. We can see the body better.
Thank you for the amazing stretch routine. I felt a huge difference after doing this once before exercising. I was able to get through all of my standing crunches with no clicking popping or stiffness in my hips!
This exercise is to strengthen the rectus femoris, but I think I have strained my groin Magnus. Can you suggest any recovery exercise for that muscle.
I have a rotated pelvis, and I can hardly EVER find relief from the pain besides right after the Chiro. That second to last stretch did it for me. I am euphoric that I’ve found something that relieves my pain at home! Thank you
It’s been 4 months and am still finding a way to recover from pubic related groin pain #soccer
I healed mine after running around the house a for about 30 minutes lmao
I did lunges and now I feel intermittent pinching or shooting pain in the groin and inner thigh. Anyone else had this?
Amazing, perfect exercise for a noob like me striving for more flexibility. Thank you
Last position was so effective i kept doing it for half an hour, i really felt it
I’m not how I stumbled on it but if I stand one leg with other knee at hip height then kick lower leg forward then it fatigues pretty quick down the middle top of my quads (I’m guessing that’s the muscle u r talking about). I was surprised how weak Iwas there or how easy was to get a muscle burn I stuck to it. To stop the knee dropping I set a squat bar on stops just about standinging hip height then raise leg to it, then extend foot to make leg straight, as this pulls on hamstring the upper leg drops so the squat bar gives a reference point so can’t cheat if goal to maintain contact whilst extending leg. I now do pulses of standing leg glute and horizontal leg quad. Another good way to initial a rep is to get quad touching bar with a straight leg then pulses r locking out both knees and tensing standing leg glute. This is me just fooling around but hurt good and I felt a bit nimble after just moving around weight room. I also played with pointing foot different direction by twisting femur.
I pulled my groin playing football last year and mostly played through it and gave it about 10 months and felt no pain but just pulled it again a few days ago and it’s not excruciating pain it’s just uncomfortable but I don’t want to return too soon and injure it. What should I do?
I was doing something called Karaoke at school and then they made us run 9 laps around the gym so I need this!
Mine hurts so bad after wearing heels and very tight jeans i will try this
@bobandbrad thanks for the advice I am a pro soccer player and I recently strained my groin these tips help
1:26 got a cramp on my hamstring on the the leg I had on the floor while stretching my other leg?
Thank you very much,since delivery i am experiencing pelvic pain from time to time,tonight really hurt,and did all from this video and pain stoped, May God bless you
Wow! Those exposed some super sore buttocks muscles, but not painful. That is more in-depth style stretch of what the therapist showed me. Great!! Thank you.
I pulled my groin in soccer and it was pulled for three months and I pulled it again about a month ago and it still hurts and than a week ago I pulled my other and they both hurt what do I do
Thank you so much! This routine is exactly what I needed and your directions were so peaceful and calming.
dude your a miracle u actually took my groin strain away immediately
Bruh what doctor office do I head to with coronavirus killing folk’s
Thanks For This Demonstration. I’ve Been Getting Really Bad Severe Lower Back Pains Along With Pelvis Pains Then Shoots Down To My Legs After Going To My Physical Therapy Appointments, They Advise Me To Do These Also. So It’s Slowly Helping But The Pains Keeps Coming Back. What Should I Do??
Question: I have a bit of a belly still since my surgery and the last exercises were hard for me to do cause it felt in the way, any recommendations? Thank you!
Hi ive been having this thigh tightness for a few months but no matter how much i stretch it womt go off pls help
I’m 38 and always been fit. No problems, no broken bones. All a sudden, My groin hurts any time I do push ups now or walk on a steep incline. No bulge, left side of testicles. Even sex with my girl in top feels really awkward sometimes. This has been going on for a year. Like I said no bulge. One doc said oh, a hernia. 2 more said no. This is very aggervating
Thank you so much, i have hip or groin pain along with quad discomfort in my left leg when i walk too much, what could it be Doc?
I fell down by hitting my right back strongly….i was having a deep pain in the groin…cant even walk for that day….i didnt consulted any doctor…used pain killing sprays…..the next day i got relief and can walk……but having pain when lifting the leg…..it continues…i cant play….can u help me through anything???
Which evidence category is the consensus statement? Is it lika a “S1 Leitlinie”?
also it’s not clear which leg is supposedly pulled here? for example, i have strained my groin on the left… do i kneel on the left or right?
Please could you kindly do a session on is there such a thing as OVERSTRETCHING.Caroline
I just want to thank you for easing the hip, pelvis and lower back pain that has been crippling me this last week. I get this pain often and nothing has eased it until now. One round of these exercises and it feels easier already. I suspect this is due to tight glutes and hamstrings as that last stretch, whilst a killer, felt so so good and the relief was almost instant! I will be doing these as often as I can now to hopefully keep the pain at bay. I honestly can’t thank you enough ☺️
It has been 2 & a half years. It happened during my university tournament, still I continued playing Football. It has reduced but still I feel an uncomfortable pain every time I shoot the ball with power, or when I make an effort for a long pass. Any medicines that can help me? Or any other suggestions?
Very effective stretches. Great video for pelvic pain relief. Thank you
Every man before having a baby should do this and have a watermelon shoved up his ass haha seriously so he will respect his kids mother and will be a good dad
if i have pulled my groin and i do this how long will it heal within hours? days? or weeks?
I like the way he’s working out and he’s wearing shirt and jeanes
Ok so I’m doing the leg tuck stretch and do I continue to push as the pain comes or just hold it for a small period of time then repeat
I pulled mine playing basketball mid game playing defense and I could barley walk but this vid helped it heal a lot faster
If you want to cut the b.s at the beginning and go to the exercises, then go to 2:09. But, if you really had groin strain, then you would know it’s virtually impossible to stand, especially for any length of time. I should know, I have had mine for 2 weeks and it takes me about 3 minutes just to stand up. NEXT……
Is it normal to actually feel the pain in your right ball? Wish I was kidding but I have a history of groin pulls and every time it’s my right ball…
شكرا على المعلومات المفيدة, لدي اصابة في هذه العضلة لكن لا اعرف السبب
I was dancing yesterday and the next morning when I woke up I realized I pulled my groin on both legs. It’s been hurting all day and it really hurts if I walk, go down stairs and when I bend down. What should I do?
i hurt my balls and now my groin hurts, i hope this fixes the pain. comment for suggestions, thanka
oh my god thank you so much these stretches helped so much, im an animation student so i sit for literally hours prob around 10 a day animating so these stretches feel so good
My addutor muscle injury 1yr so i want to surgery it’s better decision?
Have any scratches for Pundendal Neuralgia problems?
This increase my urge to pee and hip and lower back to tighten more.
My leg hurts around my groin when ever I’m laying down on my back and I lift my leg up not straight but bend it feels like a bone is moving on another bone it hurts
I stuck a 10 lb disc on a flat leg extension bench & did 3x25x4 days a week and I tell you what, the ache I had from an old groin pull totally stopped.
In between sets I exercised the other leg, because why not took about 5 minutes from start to finish.
I pulled my groin within a week of my football game worst feeling ever
tried this and felt like my inner thigh, balls and ass were on fire..
My right groin muscle is not letting me touch my right thigh to my chest please help
Thanks for the video! Feeling a decent amount of strain after a 16 mile hike with a 35 lb pack! Hoping this helps
Hi I am a regular tennis playerpushing/rotating off back foot for forehands. I have had a pulled groin for a couple of weeks. I can honestly say that within 2 stretch sequences, I’m cured. Fantastic. Thank you.
I thought you were supposed to rest?
But anyways, is it safe to do this about 4 days right after I pulled it? I pulled my groin from overstretching my groin(I was aiming for leg flexibility) I think. So is it a good a idea to do this or should I wait until the pain gets a little better?
What if you have had double knee replacement and cant. Get down on your knee?
my doctor says I have an over grown bone in my knee causing groin pain but my knee doesn’t hurt
Wonderful stretching routine, just what I needed. Thank you Michelle
I pulled my groom just today…I HAVE GYMNASTICS TOMMOROW does this work…please I need to know!!!
I can’t even get to the point where I can stretch it out because my leg just starts shaking and the pain in insane. Joins of getting older haha
Can we do this in last month of pregnancy specially first two stretches? M in much pain and want relief to go for VBAC
I am at 7 months straight of groin pain. Tender ache in the belly of the i guess adductor. In that area if feel like a thick knot, tender and sometimes radiates to inside of knee. I lost all hope, pain everyday of my life
Hey hiii sir…
I like ur video but I needs to know the treatment for the groin pain.
It’s urgent sir actually I was also suffer from the groin pain from the last 7 months plz help sir…
Hi, I have a groin strain injury from soccer but also not sure if it’s not my hip flexors I get pain when I lunge sprint or do a sudden burst running kicking the ball etc it starts in my pelvis then when I start exercising I am a soccer play the pain goes into my groin too.. let me know if u can help would might even do a Skype sessions if I can have your contact?
I did a leg work out that has been giving me pain along my groin, for a few days now. These stretches actually eased the pain and genuinely have helped. Thanks!
Groin was sore after running 10K today, these stretches really worked…So I will add them to my pre and post stretch routine, using the suggested times for pre and post run stretching and see how it goes. Thanks for your advice:)
doing exercises in jeans.. that is got to be the stupidest idea ever
❤️ thank you Michelle
Lots of misalignment due faulty movement patterns, overcompensating throughout the years & no idea of how to train my body. This is saved in my favorites and I will continue to stretch for my wellness. Thank you ☺️
Is it ok to do crunches or ab work outs with a groin strain?
Hey guy’s I strained my groin muscle when I thought I could fly down my stairs. Any clue when I can start doing these moves. It’ll be a week tomorrow since I fell. Can you also tell me how long this pain from hell will last? My hubby is still in a coma when the doctor said 6 weeks I literally reached for a scalpel…j/k
Ran Wed. morning. Felt a slight twinge in the R groin. Slowed down and ran for another 40 minutes. No pain. Thurs. all day at work felt sharp, annoying pain. Pain scale 3/10. Thurs. night had a lot of difficulty changing positions while sleeping. Even hard to get on to the bed. Pain still sharp. Pain scale 5/10. Fri. at work pain is still sharp, radiates a few inches towards inner thigh and a few inches toward appendix. Had to do on and off toe-touch wt. bearing throughout the day. Fri. night was too painful to change any positions in bed. Woke up Sat. and could barely walk. Pain scale 7/10. Was able to straighten my posture the longer I was up and moving, but after even brief sitting, the pain and bent posture returned. I’m never pain free. Tried ice, bio-freeze and 800 ibuprofen with fair results. Need to get back to training big charity race this fall, but I can’t even walk normally, esp. upon rising. Plz help.
recently i had that pain now my lower abdomen is paining i cant run can u help
Daymn, after my football match, my groin was hurting for two days but thanks to theses stretches, its better
Thank you for this video I just had a basketball game and my groin was really bothering me I did these stretches and it helped me a lot
I’m dealing with that I’m pretty certain is a groin strain. I’m a runner and I started having pain in my left groin about 2 weeks ago after doing a 5 or 6-mile run. The pain never really completely went away. I took a little over a week off from running to let it heal and I did a 5-mile run on the treadmill yesterday and now the pain is back in full force. My regular stretches don’t seem to be helping it, so I’m going to give this a try. I really need to get rid of this since I’m training for my first marathon in a few months!
Wow, now this is PT on the web. Thank you for not wasting peoples time with some long useless intro. Im going to try this stretch and hope for the best, thanks!!
I have a groin strain for 8+ weeks now(stopped counting), but it has grade 1 symptoms. How should i go about?
This is great! There was a lot of helpful information provided. Good vid!
Im a wrestler and i pulled my groin today was wondering how long would it take to heal? I hurt my groin not wrestling but stretching (probablywrong) well yeah just wondering what else i can do because i can barely walk it hurts that much
I have a groin injury, that is affect through my abdominal muscles, when I cough or sneeze my inner tendon hurts; do you know how much time do I need to recover. I had this injury playing football.
What can you use if you don’t have/can’t afford to buy the thing youre lying on?
I have a tricky lower back. It’s been popping during tennis which usually results in a very stiff getting-out-of-bed experience the next day. The last time it happened, my inner thigh throbbed the next day and I have pain around my knee. Sitting irritates my leg the most. Does this sound like a groin pull to you?
Pelvic pain gone. Any video for stiff ankles? Thanks so much now I can sleep.
Thanks for sharing! But I have a question that why is it better to rest one knee on the floor than have both knees off the floor? Appreciate!