Pulled your groin? You’re not alone.
Adductor strains—commonly known as groin pulls—are a frequent injury, especially among athletes who engage in sudden direction changes, kicking, or sprinting. Whether you’re a weekend warrior, a professional athlete, or just someone trying to stay active, understanding how to effectively rehabilitate an adductor strain is crucial for a full and lasting recovery.
In this guide, we’ll walk you through a comprehensive adductor strain rehab protocol—from initial rest to returning to full activity. Let’s get you back in the game.
What Is an Adductor Strain?
The adductors are a group of muscles located on the inner thigh. They play a key role in stabilizing your hips and legs and helping bring your legs together.
An adductor strain occurs when these muscles are overstretched or torn, usually during activities like:
- Soccer
- Hockey
- Sprinting
- Martial arts
- Sudden lateral movements
Symptoms of an Adductor Strain
- Sharp pain in the groin or inner thigh
- Swelling or bruising
- Difficulty walking or changing direction
- Weakness in the inner thigh
Phases of Adductor Strain Rehab Protocol
Rehabilitation can be broken down into three distinct phases, each with its own focus and objectives. It’s important not to rush the process—healing takes time and consistency.
Phase 1: Protection & Pain Management (Days 1–7)
The goal here is to reduce pain and inflammation while protecting the injured area.
Key strategies:
- Rest: Avoid movements that cause pain.
- Ice: Apply ice packs for 15–20 minutes, 3–4 times a day.
- Compression & elevation: To reduce swelling.
- Pain-free mobility: Gentle range-of-motion exercises to prevent stiffness.
- NSAIDs: As advised by your healthcare provider.
Avoid: Stretching or strengthening exercises at this stage—let the muscle heal first.
Phase 2: Restoration of Mobility & Strength (Week 2–4)
Once the acute pain subsides, it’s time to start rebuilding strength and flexibility.
Goals:
- Restore full range of motion
- Begin gentle strengthening
- Improve tissue healing and blood flow
Recommended exercises:
- Isometric adduction holds: Squeeze a ball or towel between your knees while seated.
- Side-lying leg lifts: Strengthens abductors and adductors.
- Hip bridges: Builds pelvic stability.
💡 Tip: Perform exercises without pain—adjust intensity as needed.
Phase 3: Functional Training & Return to Sport (Week 4–8+)
This phase focuses on returning to full activity and preventing reinjury.
Priorities:
- Increase muscle endurance and power
- Add sport-specific drills
- Address biomechanics and imbalances
Sample functional drills:
- Lateral lunges
- Resistance band movements
- Agility ladders or cone drills
- Jogging → sprinting progression
🛑 Important: Only return to sport when you can perform all exercises pain-free, and pass clinical strength and flexibility tests.
Common Mistakes to Avoid in Adductor Strain Rehab
- Returning to activity too soon
- Ignoring lingering tightness or pain
- Not addressing muscle imbalances
- Skipping warm-up or cool-down routines
Reinjury is a real risk—especially with groin strains—so don’t cut corners.
Preventing Future Adductor Strains
An ounce of prevention is worth a pound of cure. Once you’ve recovered, it’s key to implement these strategies into your routine:
- Consistent strength training for adductors and surrounding muscles
- Dynamic warm-ups before activity (think leg swings, lunges, high knees)
- Mobility work for hips and groin
- Proper technique during sport movements
- Gradual load progression when returning to intense activity
When to See a Professional
While mild strains often heal with home rehab, seek medical advice if you experience:
- Severe pain or inability to walk
- Persistent symptoms after several weeks
- Swelling or a lump in the groin
- Suspected tendon rupture
A physical therapist or sports medicine specialist can create a personalized rehab plan and monitor your progress.
Final Thoughts: Commit to the Process
Recovering from an adductor strain isn’t just about waiting for the pain to go away—it’s about actively rehabbing the injury with the right exercises, timing, and intensity.
By following a structured adductor strain rehab protocol, you’ll improve healing, restore strength, and reduce your risk of future injuries.
Kallie Snyder is an author at Stonegate Health Rehab, providing valuable insights, recovery guidance, and rehab resources to help individuals achieve better health and well-being.