Table of Contents:
Leg Pain Relief Exercises, Seated Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Hamstring Stretching with Duke Sports Medicine
Video taken from the channel: Duke Health
One Simple Solution for Very Tight Muscles (Not Just Stretching)
Video taken from the channel: Bob & Brad
Knee and Thigh Strengthening Progressive Physical Therapy and Rehabilitation Orange County Calif
Video taken from the channel: Progressive Physical Therapy and Rehabilitation
5 Tight Muscle Treatments Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Groin Strain Stretches & Exercises Ask Doctor Jo
Video taken from the channel: AskDoctorJo
7 Groin Strain Stretches & Exercises Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Stand upright Spread your legs shoulder-distance apart Slowly lean to your right while bending your right knee Keep your left leg straight Continue until a gentle stretch is felt in your inner left thigh Hold for five seconds Return to the start position Repeat steps 1 to 6 five more times Perform.Inner Thigh Muscles. Your inner thigh muscles, or adductors, help you with your stabilization as you walk, step up a set of stairs, run, and when you walk on unstable surfaces such as ice and the beach. This inner thigh exercise will help you strengthen your inner thigh muscles and improve your stability and balance. Physiotherapy Exercises for.
This simple dynamic stretch involves standing in one spot while you swing your legs as part of a warm-up. It targets your inner thighs, hips, and glutes. Stand with your feet shoulder-width apart.Stretching your thigh muscles increases the amount of blood that’s flowing into them and loosens up the muscle tissue, preventing strains or tears.
Also be sure to stretch your thigh muscles if you received a leg injury and are supposed to stretch as part of a physical-therapy routine.If you have trouble balancing, feel free to hold onto a wall. Stand with your feet shoulder width apart. Flex your right foot and place it 6 inches in front of your left foot.
Bend your left knee and reach down with your left arm to lift your right toes towards you.Also called the seated pigeon, the seated figure-four stretch helps to loosen up your glutes and surrounding muscles. To do this stretch: Sit upright in a sturdy chair. Place your right ankle.Stretching the hamstrings (the large muscle along the back of each thigh) is important to alleviate any type of sciatic pain.
There are a number of ways to stretch the hamstrings: Place two chairs facing each other. Sit on one chair and place the heel of one leg on the other chair.To stretch the back of your thigh, lie on your back and lift the leg that’s sore towards your chest. Place your hands behind the knee. Gently pull your leg towards your chest you should feel a stretch in the back of your sore thigh.
Hold for 2 seconds then return you leg to the floor. Seated thigh stretch.The wall slide exercise works multiple muscle groups, including your quads, glutes, and hamstrings. Here is how you do it: Stand upright with your back against a wall and feet shoulder-width apart.
Slowly bend your knees, sliding your back down the wall for a count of five until your knees are bent at a 45-degree angle.Leg Exercises As a Physical therapist I tell my patients that leg exercises are one of the most important things you can do to maintain your independence as you age. Strengthening our legs not only helps us stand from a chair, climb steps, lift our feet when going over a threshold, or side stepping around a table, but also improves our balance.
Here are the steps: Lie flat on your back (again, use a yoga or exercise mat for best results). Bend the knee of the stronger leg (the one that was not injured or operated on) to a 90-degree angle while keeping the Lift the weaker leg slowly until.10 Easy and Effective Stretches.
1. Piriformis Stretch. The piriformis muscle is a deep back of the hip muscle that is easily overworked, resulting in tightening and spasms 2. Hamstring Stretch. 3. Modified Child’s Pose Stretch.Lift your left leg up to the wall and allow your right leg to stretch out straight on the floor. Roll your shoulders back and relax your arms by your sides.
Keep both legs as straight as possible during the stretch. Hold for 5 deep breaths and repeat on the other side (this may mean flipping around and having your torso be outside of the room).In this exercise make sure that you are constantly squeezing the ball between your thighs. Begin with 1 rep of 15-30 seconds at 90º-120° angle. As that becomes easier, increase the amount of time and repetitions.
The deeper you sit, the more you’re engaging the.Muscles worked: quadriceps, glutes, calves, and hamstrings Start with your legs together. Take 1 large step back with your left leg and lift your left heel up so just your tippy toes are on the floor.
List of related literature:
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| from Clinical Guide to Sports Injuries |
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| from Obstetric and Gynecologic Care in Physical Therapy |
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| from Ashtanga Yoga: Practice and Philosophy |
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| from Sports & Exercise Massage E-Book: Comprehensive Care in Athletics, Fitness, & Rehabilitation |
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| from Mosby’s Fundamentals of Therapeutic Massage E-Book |
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| from Instructing Hatha Yoga: A Guide for Teachers and Students |
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| from Becoming a Personal Trainer For Dummies |
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| from Orthopedic Massage E-Book: Theory and Technique |
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| from Stretching Anatomy |
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| from Ferri’s Clinical Advisor 2016 E-Book: 5 Books in 1 |
208 comments
Please listen…. there is so much pain in my mother leg.. swelling in knees and leg. Can she do this exercise?
I was feeling sore in my groin from soccer and after icing it I tried those exercise and I feel so much relief
I have a 2ft piece of pipe i use. I also put it on the floor and roll my arches, full body weight
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?
Even haters will hate something that’s great. Who are those 83 miserable people. I Loved it. Thanks for the tips. Been doing P90X and my heisman move and lifting my leg has cause the groin stretch. I took notes and action… and am ready to heal.
I recently had the groin pull and I started the stretches today. But now I can feel some pain while walking and getting up from the bed which I didn’t have earlier. So is this pain good or should I reduce the intensity of the exercises?
By far one of the most effective YouTube video I have ever come across. I literally got my pain relieved in 5 mins. Thank you DoctorJo!
what if you can’t even do the first stretch because its TOO sore and tight:O
I wear a groin support. How long should I wear it throughout the day? I do about 10,000 steps a day. Do I use this groin support when I go walking?
I do a band side walk/shuffle like you find in a gym class as a workout for golf. I now have a recurring groin strain three weeks ago I was in serious pain in the groin area. Is the band workout causing the groin strain?
Hi i have a muscle strain in my left groin 5 weeks already i started pt yesterday i have to admit the stretches make it feel better
Hi Dr Jo! I’m a subscriber who’s super happy to have found your channel, because every video I’ve tried by you WORKS! I’m currently doing the pinched nerve in the neck series, and the ulnar nerve series, and those have really sped up my healing and given me so much relief! I’m so thankful for you and for your channel <3
My question today is, I feel some pain that comes from some area in my hip, especially where the leg joins the crotch area, and then it extends into the middle of my belly on the left side and goes up to my waist (the true waist, I mean, where high-waisted jeans hit). I suspect it might be a strain, an inflamed nerve or something similar, because I’ve had a very similar pain on my right side, did a CT scan and other tests and nothing was found. This pain flares up especially if I’ve been sitting too long (about 1 hour). I feel relief if I sit with my left leg in the “butterfly” position you showed in this video, but then my back has to be super hunched, which I’m not happy about. Also, I have some knee stuff, especially the left knee, so if I just bend my leg like in the butterfly position for too long, it also hurts.
What’s especially annoying about this pain is that, unless my legs are really spread open when I sit, it flares up and bothers me. I meditate while sitting, so that pain makes it hard to sit in the same position for a long time, which is what I want when I practice meditation.
So, finally, my question is: I know you cannot diagnose me or even guess what I have, but could I ask if you think these exercises in this video might offer me some relief, or is there another series on your channel that you would recommend for me? The pain is an annoying dull discomfort in the hip area, but it gets more pronounced when it comes up in the belly area.
Thanks for the reminder to get my rolling stick back out, especially for my calves. Have you tried something like the Tim Tam yet? I just got one about a week ago and I’m really liking it, a DPT perspective would be awesome!
Always love the beginning of the video �� �� Great tips! I will show this to my mom, she has leg pains.
It again started to pain on my groin i have done a lot of strecthes and exercise but it doesn’t work please help me
Thank you so much.. I got hurt playing tennis now this is my daily routine
May Allah bless you.
Regards from Mozambique
I don’t know why I have strained muscles in this area, and neither does my doctor, but my intuition tells me it’s caused by my plantar fasciitis. I bought different insoles today and was told to “google stretches”. Lol. I knew YouTube was the best place and thankfully this is the first video I clicked on. These stretches/exercises are really helping.
Okay so I suffered a pretty bad strain a while ago, and I’ve been icing and compressing it for a few days, can I start with these exercises now? Could somebody answer this for me please??
This is SO helpful! I just pulled my groin a couple weeks ago! These exercises and stretches really helped
Madam plzz tell me I’m durgarao my age 25 I’m legs muzzle is completely weakness how fit d strength the muzzle even I’m not walk on two steps also plzz tell me the u r suggestion tqs in advance..
I m having a adductor strain since jan 11 what kind of pain is this
Thank you Dr, Jo a doctor who cares enough to put out a video out. My side knee was burning so bad and I did the exercise it lessen the pain until my doctor appointment PUSH UP Dr. Jo
Have a groin strain. Is it good to do these exercises whilst waiting for a scan?
Oh my lord. Thank God that their are people like you on YouTube. Doing this now. �� I’m getting there. ��
I can’t see my physiotherapist right now and I strained my groin shooting the soccer ball in my backyard so thank you so much!!
10 years ago I really hurt my groin doing a sit-up without breathing correctly. I was in incredible pain for at least a week. Just getting up from laying on the couch to go to the bathroom was awful groin pain. Fast forward 10 years and I pulled it again 2 weeks ago. But, only 10-20% of what it felt like back then.
I’ve rested for 2 weeks and today I’m starting stretching and doing the side hip adductor lifts 10rep 2sets a few times a day.
Thanks a lot for this!! Groin injuries are not fun.
Can’t see my PT because of the current crisis so I appreciate having this reference to get me through!
I had right side inguinal hernia surgery 10 years ago. And now, there is chronic discomfort in my right groin. These exercises suggested?
WHEN I WAS PLAYING BALL�� MY GROIN STARTED TO HURT THANKS JO FOR THE EXERCISE
What about electrotherapy treatment for groin pull LIKE ultrasound n tens therapy is this safe to give in groin region.?
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
I just recently started workout out again and I pulled my muscle on my inner thigh and I didn’t notice until 2 days later I just thought I was sore but it pops everytime I try to get back up so it’s feeling more uncomfortable the more I start walking more what do I do
When I do the 2nd exercise, I straighten my leg as much as I can (without hurting myself obviously.) but then my leg starts involuntarily vibrating. Is that normal?
you are an angel, God bless you, your video really helped me with my grade 2 adductor (groin) strain….
Ive had groin issuesnfor 6 months now, thinking of visiting a surgeon, tried everthing
Hi Doctor Jo. I’m doing the exercise where I roll my leg out and then lift it back up however sometimes during this exercise it feels sore and tender. After the exercise it can feel tender too. Is that normal? Should I stop doing the exercise or keep going with the exercise daily?
is walking on treadmill bad for knee pain? how about static bike, is it good?
I really appreciate the way you get right to the point and don’t waste your viewer’s time with fluff. Great video.
Thank you so much Dr. Jo. This has helped me very much and quick enough with my groin strain. I was worried with my coming half marathon participation due to this pain. But now that the pain has gone, I’m all set for the Run. Thank you ��
I’ve had severe groin pain for over a year now, I’ve tried some exercises but I haven’t been consistent through it.
I’ll take this more seriously now, thanks Doc Jo
Dr. Jo, I had pulled my left groin muscle in march 2018. I went to the hospital and it took some time to recover and then I was fine. And I can still do exercises with ease. But the problem comes only when I am in a straddle stretch and middle split. It feels so uncomfortable in the left inner thigh, as if I am putting too much strain on it. It feels tight when I am stretching my left side (special focus on stretching the inner thigh muscles). But I don’t feel the pain afterwards. So, I don’t know what to do. Should I stretch or not? It feels as if my left groin muscle is stopping me to move any further in my stretches.
But when I do other stretches, like downward dog, etc, where I am only focusing on the hamstring, it doesn’t feel weird at all and I can stretch with quite ease.
Can you please help me?
Thank you.xx♥
yeah I think I may have a injury in the groin or hip..I play basketball. and after a game of going hard or jumping..my leg and groin on the right inner upper thigh area hurts like something is out of place and I start to limp.
Quick question… I have a very slight pain. The pain only shows up when I do any type of jumping.Can I do upper body workouts while waiting a couple weeks before starting working again on the lower body?
Is rolling stick can b used for senior patient (stroke patients )
I luuuvvv you guys!! Remind me of a married couple who’ve been together for so long! The “ohh bob” after bob says crapload! lolol!!! You guys are so freaking awesome!!!!! ������
Hi Dr. Jo. I’m having a groin muscle tear and was told to rest for a month by my doc. Having anti inflammatory tabs since 2 weeks. Can I perform these exercises now or after I’m healed?
I recently started easing myself back into the splits, I almost got there but one day I went down and I kind of slipped and went into full split and heard popping, was a little painful but not to the point I couldn’t walk or carry on at cheer practice. My question is maybe what happen, I stopped stretching out of fear and my flexibility has gotten worse since
Omg thankyou so much I taught I’d have to wait a week for it to heal.
I was squatting and went to far down and my physical education teacher said that I was because I went to far down, do you think these will help she it the pain where I pointed to was in my groin.
i’m just here because i went to tumbling for the first time in three months but then i burned my feet from being barefoot on the blacktop too long so my legs were sore and my feet are burnt so now i’m trying to get at least a little bit of pain to go away lmao thank you for listening to my rant��
Dealing with a small fortnite addiction this helped so much thank you
I believe I have strained my groin 4 months ago and have possibly re-strained it multiple times since then. The initial injury involved a flanking maneuver where my left leg went one direction while my body went the other, and there was a “pop/pull” feeling in the groin area. I initially went to a PT and he suggested it was piriformis as I was getting sciatica pain as well. The PT was going well and my pain was going down about 1 month into the therapy until we did resisted sidestepping movements. 5 minutes of that brought the pain back in full force and it was back to square one. I went to an ortho, and at first he seemed convinced it was coming from my lower back (??) and ordered an expensive lumbar MRI which came back negative. Now he seems convinced that I may have a torn labrum or FAI and is ordering an even more expensive MRA, but I am hesitant as I heard they have high false positives, and may not even be the true source of the pain. I do not have popping/clipping in the hip, just a constant feeling of uncomfortable tightness and occasional pain in the groin that spreads throughout the thigh and hip. I do feel pain in the groin area at the end of ROM during FADIR and FABER tests. Walking in general feels fine, but sitting for long periods of time can cause the pain to flare up. When I do these stretches I can feel the painful area being stretched and it feels like it’s helping so I will continue doing them. Do you have any thoughts on this situation? Thanks!
Hi! I had the groin strain due to lifting heavy objects. It’s been 2 years since that happened. My groin strain diminshes but when I start physical activities like cardio, dancing n stuff that that, it reappears causing slight discomfort. Will the stretching help? Kindly reply.
need help trying to see why my groin burns while I am sitting down bending to tie my shoe ect and when I get up from sitting….. left leg plz help
Playing hockey today I pulled my left groin and then pulled my right groin 15 mins later. Feels like a grade 1 injury so I will rest the legs today and do these exercises tomorrow.
Mam, if you still reading the comment, my lower back side of leg hurts most of time, below knee, back side of leg hurts. Any solution for this
Hey Doctor Jo so my leg is in Pain My upper leg near my stomach Area Its Hurting. Really Bad And When i was I’m Limping really badly What do i do
Bob just loves the words crap and crapload. But he makes up for it by his knowledge and enthusiasm. Brad, you just have to excuse him and take him for his many positive qualities. After working with him all this time I am sure you know them well. “Me no like “spikey” but the other rollers are fine.:) The roller on the IT band really is a bit painful…:p But used with caution it doesn’t have to be a screaming event. Another G rated (except for showing Brad’s bare calf) informative video. Thanks, guys.
Hi Dr. Jo. I just stumbled across this and I can’t wait to try them out. Would these exercises apply to me? I play soccer a couple times a week and after my games I have a bit of pain (not too intense) in my groin just below the hip. It seems the pain point of sort of higher than the inner thigh which you are showing, but the day after a game when doing the exercise you showed where you lie down and lift you leg, I feel pain there, so I’m guessing it must be the groin.Anyway, I’ve had this issue since June and it’s not getting worse, but it’s not getting better either. How often would you recommend me doing these stretches and exercises based on the above? And can I continue to play as long as it isn’t getting worse?Thanks! Adam
Should I do any of these exercises if I have pain? I read that doing an activity that causes pain while trying to heal the strain, can keep it from healing.
Quick question: is it okay to do these exercises right away? When stretching on my own yesterday before finding this video, it felt good, but the groin soreness increased later. Is there a guideline about how long to rest after a mild strain (I believe grade 1-2) before beginning these? Thank you for your time & excellent videos, they’ve helped me so much in the past!
Hello doctor.. are these exercises advisable in third trimester of pregnancy?
This was really Helpful! I strained my Groin 2 days ago,and I’ve iced it. I needed to find some stretches Because I have a basketball game coming up this worked though. God bless you ��
thanks! i subbed my right groin area was hurting anytime i would walk or pull it up to lay or sit. The ball one is what helped me the most, you help people in more ways then one. Thank you so much
Lately I’ve been hurting from my groin, I had rest my groin for about a month and feel no pain but as soon as I get back into playing I feel pain, any advice?
Hello Dr this is sumer. Can I perform these excersis. In nov i had the operation inurgnal hernia surgery.so can I perform this excersis
Plz snd your number i will dicuss my injury
I am Athletics player.. My left upper leg in muscle injury
I have such tight calf areas. Well to-be fair my whole left leg is soo tight. My husband will do deep massage to try to soften them. Within minutes of him moving to another area it’s rock hard again?? Any ideas? I’m in the uk I have yet to find a physio who can help me. I’m in sooo much pain constantly to the point of now being on morphine patches? Any suggestions? Thank you
I’m here out of curiosity I didnt know you could injure your groin ��
@AskDoctorJo, You are doing such a great service to us mere mortals. I have looked at some of your videos and it has really help me go to the basics and get targeted strength and flexibility exercises for areas that are troubling me. Thanks!!
My full leg is paining I can even run PLZZ can you help me by some tips
U explain and demonstrate better then anyone on YouTube I really appreciate the help ��
I have suffered a groin pull three times now but whenever I do exercises it stops and comes back a couple of weeks later.What should I do to end this permanently?
Thanks for the video.
I am a 31 year old male. 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’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?
Maam what can i do because recently i had knee haemmorage and now the thigh muscles are tight!! I am facing difficulty in walking…. plz suggest some tips
My left upper groin hurts every time I do sports or any leg activity related it’s been like 4yrs now and it goes for a while then comes back anybody the same?!
Thanks so much for these videos!!! I have had issues with my inner thighs for a long time but I think I’ll be able to get them stretched a strengthen now. Yay ��
Had a cramp and was stuck couldn’t stretch for a whole hour sense then
Hi Dr Jo I have been injured in my groin for over 3 months now for playing football and it is alright when I’m walking now, but the pain starts again whenever I try sprinting and I makes noises like popping or clicking when I sit and try and squat any info will help
My groin abductors have been hurting bad like need stretch but nothing works plz help
My groin pain is always stimulated after match 1. Gets to a point where I can’t shoot with my right foot any more coz I’m right footed. Lucky enough I try with my left foot. Hope this will help me. I don’t wanna be out for several months����
Question: its my right hip/groin thats hurting but it only hurts when i lift my left leg? Im a dancer and when i do high kicks with my left it hurts my right hip/groin. Is this a strained groin?
Love ❤️ love �� �� all great tips!!!! Will be utilizing all of them ��������
Dr Joe,
I had started running two months ago and a month ago I began to experience a pain in my groin. Especially where my hip joins the right side of my pelvic floor and on the lower part of my buttock. (Apart from running I used to throw shot put and throw ball with a right leg swing which I guess worsened my pain.)
Once the pain got worse and my gait changed (I began to walk with a tilt to the affected side) I stopped my activities. Now I restarted it some five days ago and the pain and discomfort is back…It worsened when I did a long jump land (It increases when I sprint /sit for long hours ).
# I don’t have pain when I squat or do mild stretches.
#
I’m really worried about this so please guide me on this issue. I will be very thankful….please do reply because I have a race soon.
Waiting for your reply.. ��
I think I got mine from plyometrics. I don’t get any pain or feel stretch when stretching but it hurts bluntly when I try strengthening exercises as you showed in this video. It also hurts when I try isometric core exercises. What should I do? Keep stretching or just focus on strengthening?
I was playing skate board and I was about to fall but I jumped off the skate and pushed my foot so hard on the ground and now my leg is in so much pain but I can walk, please help me
I’m 74, female. Partial replacement on right knee is in my near future. I walk every day. More like a leisurely stroll. I developed groin pain on right side a couple months ago. No strain that I can remember. I’ve been doing your groin exercises every morning for about a month. It has helped a bit, but by 1 mile, I’m in severe pain down my leg. Is it better to stop everything, and let it heal, or continue doing stretches & walking, pushing for 2 miles? Is it better to do stretches before or after I walk?
First time doing it and The pain is already going away. Thanks you so much
I have medialside shin pain while running.give solution mam
I’m a soccer player and whenever I run, play soccer or lift weights my groin feels completely fine, but whenever I’ve been still for a while and start moving my groin I get a sharp pain that sometimes goes down into my quads as well, any advice?
Will these help if the injury has been there a for while? I did my groin about 3 Years ago, the physio recommended I take a couple months off and strengthen but didn’t want to stay out too long so I went back to activity 2 weeks later and it’s been bad ever since. If I play a soccer game, the next few days I’ll be in pain. Been doing this ever since and it’s holding me back. And in all honesty I have not done much to strengthen it.
Hi Doc! I feel pain on my left groin especially when I’m running while playing basketball but doesn’t feel any while walking. Please advise.
I’m trying to learn high kicks, I have no flexibility whatsoever and I always watch your stretches as they’re exactly what I look for
Thanks for the helpful straightforward information. You just got a new subscriber ������������
I had a stroke few years back, and I really appreciate you guys and what you are doing. Very informative and helpful.
How long does it take for a grade 1 adductor strain to heal? Three weeks in, it still is showing no signs of subsiding.
Bought and have been applying an extremely strong pain balm on (both) my uppermost inner thigh region(s). BURNS. But the pain hasn’t subsided though.
Since it’s just grade 1 probably, I hope it heals by the 4th week atleast. Had to stop most of the workouts, because of this.
My groin pain started 2 weeks ago when I decided to go for a bicycle ride with my boyfriend. Everytime I peddle I feel the sharp pain but only on my left side. I toughened it out and went for a good hour ride. That day my inner groin only hurt when I did that motion on the bike but NOW I am concerned because I am feeling discomfort and pain sporadically when I simply walk my dog. I did all the stretches in this video like advised and even the video for tailbone and lower back pain since that also is a problem area for me. I have been sleeping in a sofa bed for over 2 years now. Could that be causing all these problems in my mid section? I have a normal active life and my profession is hairdressing so I am on my feet all day but I havent had any injuries or strenuous workouts. Please help ������
So I just tore my tissue would this help me heal and go back to my stretches?
Great video…I am finding a great deal of pain when I attempt to do a straight leg raise on the affected leg. Need to use resistance bands to get my leg up. Also have trouble climbing steps with the affected leg leading.
Dr. I recently started my butt exercise in which i do squats ��after one week i feel groin pain…������then i do butt exercise or not��….is it harmful for me?? If i suddenly leave the exercise ☹️☹️
Im here because i want to learn taekwondo and i wonder how if its bad when i stretch it because of pain
Thank you this video. I’m going to start this when I get home from work. My left inner groin is painful. I can’t even get comfortable enough to sleep at night. I don’t know what caused it but, I’m ready for the pain too go away.
I have a strained groin right now and I’m going try this see if it works for my legs or not
Hi, what doctor should i visit in regards to a possible pulled groin? Originally thought it was my hip flexor but now the pain seems isolated to the groin, i also feel lower back pain. I overused the muscle running and weight training. Went to two different physical therapist (they only used e stim and massaged my back which did not help) and a chiropractor (he said it was a tilted hip/pelvis) but the pain hasn’t subsided. It’s been three weeks and I’m still limping.Tried your stretches but want to make sure I’m not aggravating it, thanks in advance for your response!
I have inner thigh spasticity due to abrupt Baclofen discontinuation. Are these exercises gonna be good for me?
Thx so much! This helped me instantly…..aaahhhh my mom is a pt and this vid is the next best thing 😉 helps to follow along and see it
I’ve had pain 6 months now on my right groin when I lye down it hurts when I walk it hurts what u think it can be dr.
My groin/hip area experiences discomfort when I open the gates, and makes a snapping noise
How would you incorporate this in strength program (holmich protocol)? Im injured for 2years now on both groins and never been able to play more than 45minutes of football since. Tried 9 months of phytherapy last year which didnt work and am now doing a new program of 18 weeks named the holmich protocol of which im in week 15 now but still nowhere close to painfree.
I need to stretch more I can hear my tendon in my legs pop???
Thanks for sharing. I don’t exactly know what my situation here. It started when i waked up. And i can really move it a bit. So i started groin stretches. But i can’t actually know what happend to my groin. And when i push my hand to my groin it hurts a bit. Pls help me know what caused this. I dont even have a sport. I just wake up and boom. My groin is hurting. Is it because of U.T.I? Thanks.
I clicked on your amazon link..the package I see doesn’t have the large foam roller. maybe I’m just not seeing the one you’re rerrering to with the 4 pieces??? thanks
Do you have any stretches that are good for groin area that is closest to the hip? Like right where femur is going to connect to hip socket? I have a pinch feeling in there near the groin
Buy a printable worksheet with the Groin Strain Exercises & Stretches in this video here: https://www.askdoctorjo.com/buy-groin-strain-worksheet
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
Dr. Jo, I’ve got groin pain from the skateboard. I went to the doctor and just gave him a painkiller and gel. Should I do the exercises you showed, when should I do it?
Thank you so much Dr. Jo, these stretching and exercises are wonderful. After running, most of the time I have temporary soreness around my groin. Today I tried your stretching and exercises and I felt better right away. Thank you��
Doctor, I have pain in my groin but I still want to ride my bicycle. Should I take a rest first or keep cycling slowly? thank you
Thanks! Simple to understand and follow. I have been working on repair for a couple of months now and these exercises will be super helpful.
I don’t have the bands, but will do the others. My knees will thank you. Trying to not have knee replacements
Omg. Dr i really need your help this video was uploaded three years ago so i don’t know if you will respond but I’m a athlete i play a lot of sports i play football, soccer, and run track. My (hip/groin/man parts) be hurting i can’t get help anywhere because of this virus that’s going around. But i would really like to talk to you as soon as possible. And thanks for the video.
thanks, my groin was hurting from running, and this helped a lot
Hi doc. My groin area (adductor) feels sore and strained/tight. How often to do you recommend these stretchs. Daily for a week?
Thank you. Looked at other stretch and strengthen exercises, while they look great, were waaaay too advanced for me based on my pain level. These exercises are a perfect starting and moving up point!
I’ve had groin problems for around 4 years now (I’m 14 years old) and I’ve been to see a physio and the problem won’t go away. It’s whenever I put my leg in an awkward position it makes a sharp pain in my groin and I don’t know what to do it feels like the pain will never go away
How can I do the plank if I can’t lean on my shoulder? Is there something to replace this stretch?
Thank you
Hey. Good video! Is it possible that my groin strain also causes my snapping hip syndrome?
I was layed down on my bed and I started getting shooting panes
Thanks Dr Jo, my back pain has been particularly bad but so have my legs. I suspect there’s a connection so I’m looking forward to doing these tomorrow and hopefully get some relief. I did a yoga leg routine before bed tonight and it’s helped quite a bit. Fingers crossed these exercises will relieve my pain and build strength! I can deal with being disabled and using a walking stick, I’m 45 and used it for 8 years, but when the pain is this bad it really gets me down. My husband gets really frustrated because there’s nothing he can do. Thank you so much for these videos, I really value your help and advice xx
can you please make a video on long thoracic nerve palsy/injury
not going to self diagnose myself but it feels so much more severe than just groin pain. I can’t walk without holding on to anything, and have extremely limited movement ; when I sneeze I feel pain, as I sit I feel pain, and every time I attempt to do anything that requires moving of any sort, it’s literally impossible & it feels like the pain in my inner thigh is increasing. I don’t really know what to do I’ve tried doing these exercises but their to painful for me to execute.. please help.
Thanks for helping me now i have no pain this is a good video to help ������ thanks����
The exercise at 1:20 & 3:54. Can we do it on both sides? Because in the video only 1(left side) was mentioned and showed
Thank you for all of your great videos, Dr. Jo! How soon can these exercises be done following an injury. Should we wait a few days prior to completing them? Also, is it safe to do some squats and lunges after 1-2 weeks, or best to wait until the pain subsides? Thank you for your time!
I don’t know if I have extremely inflexible ground as I get extremely vigorous pain when doing any groin stretch. I’m only 15 and have been injured for a few months and have started doing these stretches. Shall I see a doctor to see if I’ve pulled something or carry on doing these?
Those spikey balls are great forec chest and shoulder muscles that tighten. I place mine in a sock (for easy usage) and lean backwards and forwards against the wall. Works great.
I used these after a severe groin injury. Since I’ve tried these stretches I haven’t felt any pain. Thank you so much!
have not done any stretching at all for 20 years and i did some this past weekend and 2 hours later
I felt so dang good! it was amazing. At first I did not think it was from stretching but now I know it was.
I pulled my groin like 6 months ago, on my karate training, I was resting for a month and came back to traning but my groin hurt. It hurts even now when I stretch my leg. What should I do?
The kit on the internet is not showing the foam roller to be included in the kit. ��
Darn it!! Of the four items that is the one I was going for.
Bob and Brad you guys are great!!!! Informative and entertaining!!!
I have a pain in my groin and inner thigh. Either of this pain comes at a time and changes alternatively. Will this exercise help
Thanks for the help. How many times s week should you do this routine?
These have been very effective in helping me with my groin pull. Thanks, Dr. Jo!
Is a groin strain and tendon tear the same cause i had both either side over year again and it still effects my left side thigh
Lots of clicking and quick sharp pain.
I have full leg pain even i can’t walk for 20 minutes pls give me other tips aah
Please advise me. My doctor recommend me to inject cortisone steroid injection in my groin. I am suffering from it
hey dr jo, can you do a workout routine video using the flexbar only, for elbow/forearm issues, please? That would be awesome, I have one and I’m not sure how to use it:). Great video for legs, I used today after a long work day.
Are some of these exercises, only on the injured side or Am I doing both legs.?
I cant figure out my groin pain. While running I don’t feel anything and when I get up in the morning I feel nothing as well. However after a run I feel it off in on or when I get out of the car or after sitting for a long time and then it goes away. The pain can be intense but last a short time. It’s all in the groin area but symptoms could be in different places around that area. Is that a possible groin strain or could it be leading to that?
Hi
I have inner groin pain on both of my legs.
Are these the best stretches for this pain?
Hey, can you tell me how much time it would take to completely heal?
Hello Dr. Jo hope you see this message. You have been my go-to when it comes to all kinds of strains. I now have pulled my groin muscles on both sides. I do A LOT of walking. I am following the stretch exercises in this video to heal the strains. Can I continue going for my walks in the meantime? Maybe make them shorter walks instead of an hour long? I feel anxious not getting my daily exercise. Thanks.
Hallo doctor I am madhu I am 14 year old and I have a pain in my legs from very long time without any injuries do you have any exercise for my legs pain
when i sit down and raise my right leg, I have a small pain on the inner outer side of my knee. I also feel the same pain if I walk and change direction but not everytime. What do you think the problem is?
Heya,
I wanna know how to tighten or tense the whole body muscles while lying down in a single go from toe to head and then releasing from head to toe.
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Doc Jo…… that rolling pin is genius!
Already feel better in 5 minutes…. after weeks of nagging pain in legs.
Thanks for the tip!
I am an handicapped person i cant walk properly without support i walkvwith sitck so can u show me some exercise for my leg purpose n my leg is to tight i cant walk on my toes while walking in my right i cant give my wait in my toes so plzzz give me some solution, i am waiting for ur next video regarding my legs tightness solution.
Thank u…this was very helpful…I strained my groin while doing lateral lunges… feeling quite relaxes now after doing these stretches.
I have a question related to DOM, are there any illnesses or diseases or anything you can think of that would cause someone 50 years old that gets sore after every workout. Until I had microdiscectomy 2 years ago for a ruptured L4/L5 disc this never happened unless I worked out really hard with weights then it went away like always. Now my legs get sore after every workout I do. I am not even talking about a hard workout. I mean 20 easy exercises for 30 seconds of work with 10 seconds of rest. Simple things like squats, lunges, pushups, the rest are just marching, moving side to side, maybe a bird dog or plank. I have been struggling with this soreness, no matter if I wait longer to workout or try and go every other day or every day. I have had blood work done, my testosterone levels are good for my age, etc and everything seems to check out. This has been going on for over a year now and does not lessen. I am always super sore, I have some nephropathy nerve damage from the disc issue. Can you think of anything that I might be missing or recommend the type of doctor I need to see? I stretch every day and my flexibility is still good but I wake up daily with tingling in my legs and they are tight. Even after stretching they feel tight. I have been back to the surgeon several times had another MRI done he says he doesn’t see anything. I still feel like something might be pressing on a nerve could that cause this issue? Thanks for any advice on what you would do next. I have tried massage, decompression, rollers, cold laser, Inversion, acupuncture, dry needling, cryotherapy, you name it I have tried it. Nothing seems to help?
Thank you Dr. Jo your videos are getting me Through quarantine
Thanks for posting this, I have a groin strain that simply hasn’t healed with rest
One question: on the third exercise (which I’m hesitant to call the ball squeeze… ;-P ) you state the knees should be shoulder width apart (is that starting position?) but how far apart should feet be: together or inline with knees / shoulders? Thanks
If arm is injured, should one workout the good arm or will that create more of an imbalance?
This helped me leg so much! I should watch these videos everyday my leg pain is all gone all thanks to you! ����
i fell down the stairs 2 months ago and it hasn’t stopped hurting. smh my head.
I had right side inguinal hernia surgery 10 years ago. And now, there is chronic discomfort in my right groin. These exercises suggested?
Leg raises actually make it more felt.
8 barely use my rolling pin….a little yoga mat material glued to that would make a nice roller
But the kit is reasonably priced…cool! Of course nothing replaces a skilled massage therapist like myself��cheers!
Which video do you think is the absolute best for knee pain exercises? I have very bad knee pain due to growing pains.
I pulled a groin at football practice and it’s been 4 days I’m just now watching this so hopefully it fully heals
I don’t know if this is a groin strain, but I’m a dancer and we do splits then there this time I got adrenaline rush during performance, everytime I get a rest for a day without stretching then the next day it’ll be the same pain again:(( pls help
I can’t see your link. Can you please post again? I am from Australia
I’ve had a groin strain for a long time-well over a year. It hasn’t really interfered with my life until recently. When I lift my leg, the pain is right in my groin next to the trunk. I have started doing these exercises and I think they are helping. But it does hurt worse when I am done with them. Should I cut back a bit? I am doing the stretches and exercises in the order of this video for the recommended time. I do appreciate your putting this up to help me get this fixed.
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I feel like popping or clunking with pain at my left groin only when I do leg raises or flutter kicks during my core workout. Some times even draging my leg (thigh ) to my chest, to wear socks hurt me at the left groin. The pain started 1 year ago when I started cardio kickboxing and I still have this pain when I do cardio KB now also.
I don’t know should I consider this as groin strain and stop my workouts? For how long should I take rest:'(
Been injured for 6 months I’ve been physio given me stretches not working what should I do
Thank you for this video….most helpful. I was surprised that the hamstring stretch on my unaffected leg was painful in the groin area of my affected leg. Is this to be expected?
I have extreme pain while doing knee hug strech…Is this exercise helpfull..?
Doc i had my acl and meniscus repair operation a year ago…iam getting slipped nowdays and in mri we found it is bucket handle tear its bcus the meniscus din heal tatsy…doctor is telling to remove the torn meniscus…or this can b cured wit exercises….. plsss tel me plsss
I have a grade 1 groin strain but I have a xc meet in 4 days should I be fine to run?
Thank you sooo much! You have no idea how much this vid has helped me:)
I’ve been having leg pain for 5 days now and started exercising and doing physically activities to loose weight from just under 2 weeks now and dont have a resistant band. Is there suggestions I could do please?
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Absolutely destroyed my groin yesterday at soccer practice hopefully this helps thanks
Will this help for upper groin? Cause I think sprain my upper groin both sides
i am here looking so awful. can’t walk properly, because we just gone hiking on mountains and caves
Thank you soooooooo much DR!!!!!!!!!!! I feel so much better I did your last exercise and it worked!!
Omg thank you i can’t sleep last night cause of my leg pain:((
thank you as always -you guys are so entertaining as well as informative m.k wis
Is stretching good before working out, or should it be done post workout
I love your videos; they are brilliant and always well explained. I think Hindi squats are good for adductors; if that’s true. Could you demonstrate there are lots of videos but I do prefer your style.
Also would love you to do a sort of preventative one for an instructor pre-workout.
Thanks Chris
Ive had groin pain for close to 5 months and no matter what I try it wont go away. I try resting for weeks i try to make sure i stretch and warmup extra before my games but nothing is working. Im going to try these I really hope this helps.
Definitely agree with you, ( 7:19)…that rolling stick works great on the lower back. Sometimes it’s the only thing that gets me upright in the morning:) Just roll it on my lower back and, I’m good to go.
Thankyou very much for your help every time in night only my legs pain
Saw I do whatever you tell us to do
After that my lags was not paining
Th
Doc. I feel so much pain when im lifting my leg. The pain is coming from my inner thigh near my knees. Please give me advice
Thank you for the informative video. Remy looks great. Almost that time of year again! ��
Hi I am experiencing pain in my right lower abdomen areas and groin area while running and stretching? Is that a big concern presently I am not running,just resting and icing those areas.. please suggest
I have lots of pain in my groin.so should I take rest or continue to Play
Hi Dr. Jo, I pulled my groin from hitting too many golf balls. It hurts too bad to play so I’m going to lay off it until it feels better. What’s the best way to get it to heal fast? How long does It usually take to heal? Should I do an ice bath, and if yes for how long?
Once I heal, I plan on using these stretches prior to practicing and playing to help prevent a future pull / strain.
I really appreciate it that the first words in your description are “groin strains can be very painful, and the whole inner thigh may hurt.” This is where I am now, although as long as I am sitting down and relaxing everything it all feels like it is fine. Then I attempt to stand up, and I can’t without finding something to lean on or grabbing a cane. I’ve had some offers from folks who want to give me a ride because I’ve been saying I can’t walk very much at all what they fail to realize is that stepping up to get into their car, stepping down back onto the pavement, and then demanding that those poor muscles walk now are going to make it a lot worse. Rest and whatever easy stretching it lets me do seem to be helping more than anything. Meanwhile, I am trying not to climb the walls because I am used to working out pretty hard and all of the sudden it is a major ordeal just to roll over in bed and put both feet on the floor in the morning.
Rollin rollin rollin…. keep those muscles rollin…����
Seriously tho thanks I’ll look for this!
Her one leg in which she has pain become shorter ��because there is some muscle problem….. please help me
This helped me a lot i had so much soreness in that area them Stretches really improved my body
Hi doctor how are? My personal trainer doing foam roller in the middle of my back… is it ok to do in the middle?
Thank you
Hi, my adductors have strained for almost a year in my right leg, I can walk and kick with no pain now, but whenever I do the butterfly stretch it’s tight, I was wondering if this is normal when stretching the muscle and does the pain go away as you continue to strengthen this?
Doctor please suggest inguinal hernia can be cured with these exercises…
2 days ago I jogged too much… I even did the sprints… So since 2 days, muscles between my knees and feet really hurt…
Pls suggest me some exercises as I don’t have the roller pin
Dr, usually how long will it takes to recover from groin injury?
Mam I play football and I feel it difficult to kick the ball as it pains in the groin area. What shall I do??? ��
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⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!