Struggling with groin pain after a sports injury? You might be dealing with an adductor tear. Whether you’re a weekend warrior or a professional athlete, this type of injury can sideline your performance and your daily life. The good news? With the right rehab plan, recovery is absolutely within reach.
In this guide, we’ll walk you through everything you need to know about adductor tear rehabilitation—from symptoms and diagnosis to treatment and recovery strategies. Let’s get you back on your feet, stronger than ever.
What Is an Adductor Tear?
The adductor muscles are a group of muscles in your inner thigh that help pull your legs together. They’re critical for balance, coordination, and movement, especially in sports like soccer, hockey, and running.
An adductor tear—often referred to as a groin strain—occurs when these muscles are overstretched or torn. This can range from a mild strain to a complete rupture.
Common Causes of Adductor Tears
- Sudden changes in direction while running
- Overstretching during activity
- Direct trauma to the groin
- Inadequate warm-up or muscle fatigue
Symptoms of an Adductor Tear
Knowing the symptoms helps in early diagnosis and effective rehab.
Typical signs include:
- Sharp or dull pain in the inner thigh or groin
- Swelling and bruising
- Muscle weakness
- Difficulty walking, running, or lifting the leg
- A popping sensation at the time of injury (in severe cases)
Diagnosis: Getting the Right Assessment
A sports medicine doctor or physiotherapist will typically:
- Take a detailed history of the injury
- Perform physical tests (like resisted adduction)
- Recommend imaging (MRI or ultrasound) if the tear is suspected to be severe
Early and accurate diagnosis is key for a targeted rehab plan.
Stages of Adductor Tear Rehab
Rehabilitation is generally divided into three progressive stages:
🔹 Stage 1: Acute Phase (0–7 Days)
Goal: Reduce pain and inflammation
Key strategies:
- Rest and Ice: Apply ice for 15–20 minutes several times a day
- Compression and Elevation: To minimize swelling
- Pain Management: Use NSAIDs if advised by a physician
- Gentle Movement: Avoid complete immobilization; try light stretching within pain-free range
🔑 Avoid aggressive stretching or resistance exercises during this phase.
🔹 Stage 2: Subacute Phase (1–3 Weeks)
Goal: Restore range of motion and begin strengthening
Recommended activities:
- Active Range of Motion (ROM): Leg swings, hip circles
- Isometric Exercises: Squeeze a ball between the knees while lying down
- Low-Impact Cardio: Swimming or cycling if pain-free
- Soft Tissue Therapy: Foam rolling and massage to reduce tightness
💡 Progress slowly and monitor for pain during or after activity.
🔹 Stage 3: Strengthening and Return to Activity (3–8 Weeks+)
Goal: Regain full strength, function, and return to sport
Focus areas:
- Progressive Resistance Training: Add resistance bands or light weights to exercises
- Eccentric Strengthening: Slowly lengthen the adductors under tension (e.g., Copenhagen adduction)
- Balance and Core Work: Planks, single-leg stands, and stability drills
- Sport-Specific Drills: Sprinting, cutting, and directional changes once strength is restored
🔁 Gradually reintroduce high-impact movements with guidance from a physiotherapist.
Best Exercises for Adductor Rehab
Here are some go-to exercises to include during the rehab process:
✅ Isometric Adduction Hold
- Lie on your back with knees bent, a ball or pillow between your knees.
- Squeeze and hold for 5–10 seconds.
- Repeat 10–15 times.
✅ Side-Lying Leg Raise
- Lie on your uninjured side.
- Lift the injured leg slowly and hold.
- 3 sets of 10 reps.
✅ Copenhagen Plank (Advanced)
- Rest your top leg on a bench, hold a side plank position.
- Lift your bottom leg up to touch the bench.
- Builds eccentric and isometric adductor strength.
⚠️ Perform exercises under supervision if unsure about technique.
How Long Does Recovery Take?
Recovery varies based on severity:
- Grade I (Mild): 1–2 weeks
- Grade II (Moderate): 3–6 weeks
- Grade III (Severe tear): 2–3 months or longer; may require surgery
Consistency in rehab and following professional guidance is the key to faster healing.
When to Seek Professional Help
You should consult a healthcare provider if:
- Pain persists beyond 1–2 weeks
- You’re unable to walk without limping
- There’s a visible deformity or severe swelling
- You’re planning to return to high-level sport
A customized rehab plan designed by a physiotherapist can significantly enhance recovery and prevent re-injury.
Tips to Prevent Re-Injury
- Warm-Up Properly: Dynamic stretches before activity
- Strengthen Core and Hips: Weak core can overload adductors
- Improve Flexibility: Incorporate foam rolling and stretching
- Gradual Return to Sport: Avoid jumping back into full intensity too soon
🧠 Prevention is just as important as treatment—especially for recurring groin strains.
Final Thoughts: Your Path to a Strong Comeback
Rehabilitating an adductor tear might feel overwhelming at first, but with the right plan, mindset, and support, recovery is very achievable. From pain management to performance drills, every step is a building block toward full recovery.
Don’t rush it. Be patient, stay consistent, and listen to your body.
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.