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Everything to Know About Groin Strain

Everything to Know About Groin Strain

A groin strain is an injury to the connective tissues that comprise part of the adductor muscles of the hip or thigh. This condition is common among athletes who participate in running-related sports, such as soccer players, hockey players, and football players.

Table of Contents

A. What are the causes of groin strain?
B. What are groin strain symptoms?
C. What are the degrees of severity for groin strain?
D. What are the available treatments for groin strain?
E. How do you apply kinesiology tape for groin strain?
F. What’s the best kinesiology tape for support while being skin-friendly?
G. How long does it take for a groin strain to heal?
H. What exercises are best for groin strain?
I. How do you prevent groin strain?
J. Conclusion

Are you experiencing groin strain? 

In this article, we’ll be talking about the different causes of this injury, its different types of severity, and some of the home remedies that you can do to help with the healing process. 

We will also be talking about a kinesiology taping protocol that can help alleviate some of the discomfort that you feel if you have this injury. 

What are the causes of groin strain? 

causes of groin strain

Some of the most common causes of groin strain include:

  • A change, or even a lack, in training regimen like increasing speed/intensity too much, too soon
  • Playing on different fields/surfaces than what you're used to
  • Inadequate warm-ups before exercise
  • Poor technique or improper equipment
  • A sudden explosive movement or twisting can also cause groin tears

What are groin strain symptoms? 

The symptoms of groin strain may depend on the severity of the injury. It may include: 

  • Pain felt in the inner thigh
  • Weakness in the upper leg 
  • Bruising
  • Swelling
  • Pain when running
  • Difficulty walking

What are the degrees of severity for groin strain? 

 degrees of severity for groin strain

Groin injuries are classified based on their severity: 

  • Grade 1. A grade 1 groin strain injury happens when the muscle is torn or overstretched. You may feel pain when you’re running, jumping, stretching, or when kicking. But you may not feel any pain when you’re walking. 
  • Grade 2. A grade 2 groin strain happens when there is significant damage to the muscle fibers. With this severity, walking and bringing your thighs together may feel painful. 
  • Grade 3. A grade 3 groin strain happens when there’s a complete muscle tear. You may feel a sudden sharp pain when the injury happens and using the injured muscle will be painful. You may also experience swelling and bruising.

Groin strain treatment 

Here are some things that you may do at home to treat groin strain: 

  • Rest. Rest the muscles for a couple of weeks. Take a break from any intense activities and activities that may put any strain on the injured muscles. 

rest to help treat groin strain

  • Ice. Put an ice pack on the affected area for ten to twenty minutes. Do this every one to two hours for several days. Try to do this until the swelling subsides.
  • Compression. You can compress your thigh by using an elastic bandage.
  • Take nonsteroidal anti-inflammatory painkillers. Taking ibuprofen and naproxen may help in reducing the pain and swelling. However, these drugs may bring about side effects, especially when they are taken long-term. 

These medicine for pain should only be used occasionally unless your healthcare provider specifies otherwise.  

  • Kinesiology taping. Kinesiology tape delivers support and stability for the injured area.  

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  • Surgery. If you have a grade 3 groin strain, your doctor may recommend surgery as the muscle fibers are completely torn. 

surgery to treat groin strain

Groin Strain Kinesiology taping

Kinesiology taping is increasingly becoming popular not just for elite athletes, but also for gym-goers, working professionals, and even pregnant mothers. It’s proven itself time and time again how much support it can bring alongside its other  numerous benefits

If you’re new to taping, you should  read more about all the basics here. And, don’t forget to read up on the  kinesiology taping tension guidelines - it’ll be really helpful when you’re applying the tape. 

groin strain kinesiology taping

Here are the steps on how to apply kinesiology tape to help alleviate the discomfort from groin strain: 

  1. In a standing position with your heel pushed firmly into the ground, measure the first security strip running from the groin towards the knee. 
  2. Measure the second security strip running from the inside of the groin towards the knee.  
  3. Round your tape ends. 
  4. Apply the first security strip with 0% tension. 
  5. Apply the second security strip forming an X pattern on the inside of the leg with 0% tension.  
  6. Rub in the tape to activate the adhesive. 


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Buy Tape Geeks: The Strong yet Gentle Kinesiology Tape 

Is this your first time looking into kinesiology tape? Or, have you had a bad skin reaction to kinesiology tapes in the past? Well, Tape Geeks is here to help you! 

With Tape Geeks, rest assured that your  skin stays safe from allergies and rashes!  Unlike other kin tape brands that use lower-quality adhesives (usually from China) that can cause skin irritation, our kinesiology tapes have 100% premium adhesives. 

While a lot of made-in-China products can be trusted, Chinese kinesiology tape is not recommended - which is where many brands turn to. 

Here at Tape Geeks, our kinesiology tape is created in an ISO-certified and dermatologist-approved facility in South Korea - a place known for its reliable and effective skincare products. 

Make sure that you’re rash-free while getting support for your active lifestyle! 

Click the link below to shop for STRONG yet SENSITIVE kinesiology tape. 


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How long does it take for a groin strain to heal?

Most groin strains have a conservative treatment rather than surgically due to high rates of re-injury after surgical intervention. 

They often take 6–12 weeks before an athlete may resume playing depending on the severity of the damage. Individual muscles and muscles groups take approximately 2 weeks of recovery time, but tendons require a much longer time.

Groin strain exercises

To help heal the injury, it’s key that you avoid the activities that led to the injury and rest until you no longer feel pain. This may take several weeks to several months to recover from the condition depending on how severe it is. 

When you no longer feel pain, you can do stretches and strengthening exercises which may help build strength and flexibility in the area. 

We would like to take note though, that we are not medical professionals. We highly recommend that you visit your healthcare provider or doctor to have a professional assessment of your injury as well as get the best treatment plan for your case. 

Hip adductor stretch

The hip abductor stretch focuses on your inner thighs. 

  1. Start by lying on your back with your knees bent and your feet pressed on the floor. 
  2. Drop your knees to the side while having your soles pressed together. 
  3. Hold the position for half a minute before returning to your original position. 
  4. Repeat this move three times. 

Hamstring stretch on wall

The hamstring stretch on the wall stretches the back of your thighs. 

  1. Start by lying on your back near a doorway. 
  2. Extend the uninjured leg in front of you on the floor of the doorway. 
  3. Place the injured leg along the wall next to the doorframe and hold the position for half a minute. 
  4. Repeat this three times. 

Resisted hip flexion


You will need a resistance band when performing the resisted hip flexion. This move helps build strength in your thighs. 

  1. Start by being in a standing position with your back on the door. 
  2. Loop the resistance band around the ankle of the injured leg while placing the other end of the resistance band to an anchor point. 
  3. Extend your leg forward while keeping it straight. Ensure to engage the front of your thigh. 
  4. Go back to the starting position. 
  5. Do this move fifteen times. Do two sets. 

Straight leg raise

Doing straight leg raises helps build strength in your thigh muscles. 

  1. Start by lying on your back. Extend the injured leg.
  2. Bend the unaffected leg and press your foot onto the floor. 
  3. Make sure to engage the thigh muscles of your affected side and raise your leg approximately 8 inches from the floor. 
  4. Then, slowly lower your leg to the floor. 
  5. Repeat this move fifteen times and do two sets.  

How do you prevent groin strain?

prevent groin strain

There are several ways you can prevent groin strain including warming up properly before strenuous physical activity, rotating groin muscles regularly, and strengthening the groin area.

If you do sustain groin strain it is important to rest your groin muscles in order for them to heal properly. This means avoiding any strenuous activity involving the groin region. 


If you’ve been diagnosed with a groin strain, it can be helpful to know what this injury is and how best to treat it. 

We hope that the information we provide will help give you some relief so you can get back out there doing your favorite things without any further discomfort!

If you want to read up on different types of injury like  AC joint sprain or  lateral ankle sprain, you can learn more about them in the  Tape Geeks blog

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