15) Understanding Groin Sprains and How A Great Physio Will Get You Back On The Pitch

A groin sprain is one of those injuries that can really catch you off guard. One moment you’re sprinting down the field or twisting for that perfect kick, and the next, you’re doubled over, clutching your inner thigh. Groin sprains are surprisingly common, particularly in sports like soccer, AFL, and cricket, which demand quick changes in direction, sudden acceleration, or kicking.

In this blog, we’ll dive into what a groin sprain is, the typical symptoms, and how physiotherapy can help you recover. To make it relatable, we’ll also share the story of a recent patient who came to our clinic with a groin sprain suffered during pre-season soccer training. Let’s get into it!

What Exactly Is a Groin Sprain?

A groin sprain occurs when the muscles in your inner thigh—specifically the adductor muscles—are overstretched or torn. These muscles are responsible for bringing your legs together and stabilising your pelvis during movement. The severity of the injury can vary:

Grade 1: A mild strain with minimal tearing. You might feel discomfort but can usually walk without too much trouble.
Grade 2: A moderate strain with more significant tearing and noticeable pain, swelling, and difficulty walking or performing daily activities.
Grade 3: A severe tear or complete rupture of the muscle, often accompanied by intense pain, bruising, and an inability to bear weight on the affected leg.

What Causes a Groin Sprain?

Groin sprains are usually caused by:

Sudden Direction Changes: Common in sports like soccer and basketball, where you’re constantly pivoting or side-stepping.
Overuse: Repeated stress on the adductors without adequate recovery can make them more susceptible to injury.
Poor Warm-Up: Jumping into high-intensity activity without properly warming up can increase your risk of injury.
Muscle Imbalance: Weak or tight adductor muscles in comparison to other muscle groups can lead to poor biomechanics.

Symptoms of a Groin Sprain

If you’ve strained your groin, you might notice:

Sharp pain in the inner thigh during activity.
Swelling or bruising around the groin area.
Stiffness and difficulty moving the leg.
Weakness or a feeling of instability.
Pain when squeezing your legs together or stretching the inner thigh.

How Physiotherapy Can Help

When it comes to recovering from a groin sprain, physiotherapy is essential. It’s not just about getting you back on your feet but ensuring you return stronger, with a lower risk of re-injury. Here’s how we approach treatment:

Initial Assessment:
- We’ll evaluate the severity of the injury and identify contributing factors like muscle imbalances, poor biomechanics, or tightness in surrounding areas.
Pain Management:
- Techniques like soft tissue massage, gentle stretching, and even dry needling can help reduce pain and muscle tension. We might also use exercises like isometric holds or heat therapy for relief.
Strengthening Exercises:
- Progressive strengthening exercises for the adductors, core, and surrounding muscles are introduced. These might include side-lying leg lifts, bridges, and controlled lunges.
Range of Motion Work:
- Gentle stretches and mobility drills ensure the muscles regain their full length and flexibility.
Functional Training:
- As you improve, we’ll incorporate sport-specific drills to prepare your body for the demands of your activity. For soccer players, this might include lateral shuffles, ball drills, and kicking movements.
Education:
- Prevention is key! We’ll teach you proper warm-up techniques, stretching routines, and strengthening exercises to minimise the risk of future injuries.

Case Study: Liam’s Road to Recovery

Let’s talk about Liam, a 27-year-old soccer player who came to our clinic a few months ago. Liam was gearing up for the upcoming season with his local club and had been pushing hard during pre-season training. During a sprint and pivot drill, he felt a sharp pain in his inner thigh and immediately knew something wasn’t right.

Liam hobbled off the field and iced the area, but the pain persisted. After a couple of days of rest, he noticed significant bruising and stiffness, so he booked an appointment with us.

Initial Assessment:

During his first session, we diagnosed Liam with a Grade 2 groin strain. He had swelling and tenderness along his left adductor muscle, limited range of motion, and difficulty walking without pain. He was frustrated about potentially missing the start of the season, but we reassured him that with the right plan, he’d be back on the field soon.

Phase 1: Rest and Pain Relief

In the first week, our focus was on reducing pain and inflammation. Liam followed a modified rest plan—avoiding any activities that aggravated his symptoms—and we used gentle soft tissue work, ultrasound therapy, and heat packs. We also gave him some basic isometric exercises, like squeezing a ball between his knees while seated, to maintain some muscle activation without overloading the injury.

Phase 2: Regaining Mobility and Strength

By week two, Liam’s pain had decreased significantly. We introduced gentle stretching exercises for the adductors and hip flexors, along with light strengthening drills. These included side-lying hip adduction and mini squats. He also started some pool-based exercises to reduce weight-bearing stress while improving mobility.

Phase 3: Building Functional Strength

At around four weeks post-injury, Liam was ready to start more dynamic work. We focused on strengthening his core, glutes, and adductors with exercises like planks, side planks, and resisted lateral band walks. Controlled lunges and step-ups helped prepare him for sport-specific movements.

Phase 4: Return to Sport

By the six-week mark, Liam was back to running drills. We gradually increased his intensity with sprinting, side-stepping, and cutting movements. He also practised ball drills and kicking to regain confidence in his abilities. To ensure he stayed on track, we implemented a tailored warm-up and cool-down routine for his training sessions.

By week eight, Liam was back at full training with his team. He’s now playing matches again and reports feeling stronger and more confident than before the injury. Most importantly, he’s sticking to his prevention plan to avoid future setbacks.

Tips to Prevent Groin Sprains

Prevention is always better than cure. Here are some tips to keep your groin muscles healthy:

Warm Up Properly:
- Spend at least 10–15 minutes warming up before training or matches. Include dynamic stretches and movements that mimic your sport.
Strengthen Your Core and Adductors:
- Regularly include exercises like planks, side planks, and resisted hip adduction in your routine.
Improve Flexibility:
- Stretch your adductors, hamstrings, and hip flexors daily to maintain good mobility.
Gradual Progression:
- Avoid jumping into high-intensity training too quickly. Gradually increase your load to give your body time to adapt.
Listen to Your Body:
- If you feel tightness or discomfort in your groin, don’t ignore it. Rest and address the issue before it worsens.

Final Thoughts

Groin sprains can be frustrating, but with the right approach to treatment and prevention, you can make a full recovery and even come back stronger. Physiotherapy plays a crucial role in not only healing the injury but also addressing underlying factors to prevent recurrence.

If you’re dealing with a groin sprain or any other injury, don’t hesitate to book an appointment with us today. Call us on 9806 3077. Whether you’re an elite athlete or a weekend warrior, we’re here to help you get back to doing what you love.

References:

Serner, A., Tol, J. L., Jomaah, N., et al. (2015). “Mechanisms of acute adductor longus injuries in male football players: A systematic video analysis”. British Journal of Sports Medicine, 49(20), 1458-1462.
Tyler, T. F., Nicholas, S. J., Campbell, R. J., et al. (2001). “The effectiveness of a preseason exercise program to prevent adductor muscle strains in professional ice hockey players.” American Journal of Sports Medicine, 29(5), 659-663.
Weir, A., Brukner, P., Delahunt, E., et al. (2015). “Doha agreement meeting on terminology and definitions in groin pain in athletes.” British Journal of Sports Medicine, 49(12), 768-774.