Best Self-Treatment for A Groin Pull. Stretches, Exercises, & Massage (Updated)

[@LonelyRobots]

These guys are incredible. They helped me confirm my injury, taught me how to deal with it, and kept me laughing the whole time.

[@OscarCortesV]

Man, these guys have the most useful KZbin channel I ever came across, thanks guys! This is the second time you helped me to ease my pain

[@aaratithakali7505]

How long did it take to recover fully?

[@OscarCortesV]

@@aaratithakali7505 2 weeks more or less

[@msbb7577]

Same here

[@lbrc133]

So true!! Anytime I get pain anywhere, I come right to their channel!

[@lestellalfred1355]

truth

[@NubianDiva86]

I always recommend you guys to EVERYONE when they sound like they may need your help as youve helped so much with my Sciatica. Thanks! Please keep doing what you're doing. Such a blessing.

[@probbins1363]

I always turn to Bob and Brad when I need PT help. They provide instruction that allows you to heal and improve, in contrast to the overly agressive sites that make it seem like a competition. Thank you Bob and Brad!!

[@myrawest]

I answered someone's individual comment but also want to put it here, since I have now recovered after more than 2 years with this injury, and I need to share. This advice is specifically for those who have been dealing with prolonged pain for many months or years and reinjured it over and over. I had injured my groin/adductor on a rowing machine at the gym. Then I reinjured it over and over at least a dozen times from lifting (groceries), trying to walk up stairs, trying to do yoga, walking too far... For the first few months it wasn't too serious and it was constantly trying to heal but eventually it got to the point where it completely stopped trying to heal. the pain got so bad that I wasn't able to do Anything anymore. I could only walk about 100 ft per day before limping and feeling as if I couldn't use my leg at all. I reached a point where I genuinely believed I would never be able to walk again. I tried physical therapy, where they suggested different movements and exercises, but those only exasperated my injury. Pt KZbin videos caused the same problem. Even the exercises in this video just caused more pain. Any movement at all made it worse. I had constant pain even as I slept. I also tried a groin brace (that didn't work either.) And I tried an alternative medicine called Prolotherapy where they stick you with a needle in your injury 50 times (the most painful torturous thing you can ever do). That may have helped a little bit but I didn't have the money to pay for more. Finally after a year and a half, I found an alternative medicine doctor who worked with more eastern medicine. The clinic was called Pelvic Health. So try looking for a doctor who specializes in the "pelvic" area. She told me that my initial injury had actually healed! But it was the nerves and my nervous system that were causing all my pain. At first I completely didn't believe her. But she explained to me more about it, and I realised my pain had been right along a few major nerves. (I can't rememeber the name, but look at a diagram of the nerves of the groin). Her treatment was to massage my nerves. (I know it sounds weird). But those nerve massages, as well as her telling me it wasn't an injury but that my nervous system was overactive and the cause of my pain. ... it completely changed how I saw my injury. She told me to focus on calming my nervous system (Google ways to calm your nervous system). And doing little movements to show my nervous system it was not in danger. (Extremely slow, small movements). And a little later I accidentally found stretching again. I had stopped stretching at the beginning because it had made my injury much worse. But now the injury had healed a little more after lots of rest, so I tried just a little bit of stretching, and that helped like crazy. (Especially stretching at night) It was a long road. And I still cannot do high intensity movements like jumping, hard yoga or hard workouts without feeling the nerve pain. But I would say I am 90% healed. A day or two ago, I hiked 4 miles and ran down the mountain and my leg was ok! The actual recovery period, where I was constantly improving, took a good 8 to 9 months. So it will be a long road for you if you've been dealing with this for a long time. So the keys for me was nerve massage, focusing on my nervous system, stretching, short walks, and REST ... lots of Rest. And when it started to feel better I would force myself to not overdue it as I was always tempted to. Honestly the biggest advice is REST it and do not overdue it. Don't push yourself.

[@Abc9Abc]

How are you now

[@iamhusain_1512]

Hey!...good to know that you have recovered......are you able to lift weights easily now?

[@talkingtowel2075]

I love you guys even though I'm a regular straight man. You are definitely the best physical therapists on the internet. I love you

[@denisebrown3179]

You guys are the best! No kidding. You are funny, entertaining & advice is always spot on. If I've a new injury or inflamed a chronic injury, you are the ones I turn to. Thank you for being there over the years! Grateful.

[@pestimom6572]

Thanks again. I'm from 2 years in the future, but this is yet another lesson on how to fix myself. Pulled the adductor brevis, I believe. I tell everyone to watch you guys to learn hot to fix our aches and pains. You both are great!

[@patchworkmermaid]

I injured a groin muscle weeks ago and have been trying to get the issue worked out. I've watched numerous videos with tips but so far nothing has really giving me my range of motion back. I have a loop strap but didn't think of using it for this. Thank you so much for the updated video!

[@eddyvideostar]

To Nancy PWM and Community: To Around and Round: I appreciate your input. Find out the reason for your discomfort and the need for stretching. For example, there could be an up-and-coming inguinal hernia -- and one should be doing the *opposite* of this. Dig down deep, and discern the dilemma before you partake. If you must stretch -- do this in *accordance* with your ailment.

[@ashdboi5622]

Bob&Brad thank you guys so much had my groin pain for few weeks now and it was so frustrating, decided to try you guys strengthening exercise and OH MY felt instant relief thank you guys CANNOT WAIT TO GET BACK ON THE PATCH

[@jennifertran9356]

Thank you, Bob and Brad. You are the best physical therapist on the internet, in my opinion too. You've healed my extra navicular pain and now healing my abductor. You're the best!!!!

[@laxmidulbran1610]

Thanks sir for useful and required excersise to settle this groin pain problem. God bless both of you.

[@hpmyst]

Thank you this really helped! I kept feeling good and then bad and my groin strain just wasn’t going away and this really cleared up the tight discomfort I was feeling!

[@Zeplacon1]

Thanks Bob and Brad, I've got a groin strain right now and have found this very educational. Love your intro song too. You guys are simply the best

[@kondwani_kb9295]

How long did it take to heal?

[@tanyarudy1300]

I've had this injury for about 15 years, maybe more, and didn't know it.... I'm doing therapies that include your exercises and I'm hopeful to finally get rid of this pain...

[@waterbottle8708]

Could be a labral tear if it’s that long

[@ms.sharon.7581]

I have had the pain a few years now was told it’s osteoarthritis. .

[@memac321]

@@ms.sharon.7581 Yes, me too. 6 months now into this pain and trying to walk. I'm gonna try these guys advice. PT killed me! Oh I'm 75 and trying to get over this. I'm loosing my mobility, have MS and thought it was that. I'm not giving up and going to a wheel chair even though I wish I had one several times now.

[@prasannagore]

Bob and Brad thanks a lot! I pulled my inner thigh muscle while playing cricket and it was hurting badly. I was not sure how much time would it take to recover, then last night I saw this video and tonight I am almost 80% recovered! Your study of human anatomy is just amazing! Also your tips are practical and are easy to follow. Keep up the good work guys!

[@myselfabhiw]

You guys are Rockstar of physical therapy... Keep rocking & keep helping others !

[@jeanbrown9127]

Thanks fellas, I’m 64 + trying to exercise. I did the first side to side steps to start some Zumba. Now I’ve got groin pain + it sounds exactly as you’ve described. Thx for this video, I will now start with the stretches and progress from there + hopefully get back to those first Zumba steps when I’ve built up strength in the hips. Thx again Jean UK.

[@LiamsMom10]

I pulled an abductor in my quad/groin area. So freaking painful! I have arthritis in my hips but this has been horrible with no range of motion. I pulled up this video and between doing the ball exercise and the band helping to open up that side of my leg has helped tremendously! Thank you!!

[@itzstikz4908]

How long did it take I'm in track and I already missed 2 meets :(

[@LiamsMom10]

@@itzstikz4908 I think it all depends on the person and what all is your particular issue. Personally, it took at least doing it every other day for 2 weeks until I started feeling relief. Maybe check into a physical therapy session too?

[@aisahdimakuta1695]

You literally saved me lol. I have a shift later and I thought I was gonna have to call in sick. But now I feel so much better, Thank you!

[@BobandBrad]

I'm so glad! sending positive vibes your way. Bob

[@audnbob1]

I’m 5 wks post-op from an anterior hip replacement, 57 yrs old. I had to butterfly or clamshell my leg for an x-ray last week and yup,…..pulled the groin pretty bad. It’s been a week as of yesterday and I’ve not been functional at all! Just pulled up you two and I DO have a massage gun so I began using it 5 min ago, as Im watching your video. I’m pretty upset and need to move away from being setback and discouraged so I hope this helps🙏 I’ve been doing the RICE since it happened and I’m so sick of not motivating or being able to do my surgical PT…… I’ll let you know how this works👍I have hope now!!!!!❤ Love you two👏👍♥️

[@vicwahbyphotography4866]

Great to see Brad leading for a change.

[@beatpirate8]

I am doing dance movements w a band on my thighs. It’s really helpful and I’m holding my bar table. I feel I’m also strengthening so lower abdomen muscles. Thanks for these recommendations. I hope I can heal.

[@ThatGuyyy1]

Super helpful! Definitely pulled or tore my groin playing soccer and haven't done anything to rehab it. Thanks for the helpful tips Bob & Brad :D I have a bag of frozen corn chilling on my groin in my pants right now. Feels quite nice.

[@priyanshusingh3610]

Same here will you please tell me how many days of rest you need to get rid of this

[@sarahwaters8262]

Same here, watching with my ice pack.

[@amiracle1269]

My 11yr old son and I..well he challenged me to a foot race, first uphill, then two on flat ground. I'm 42 and my..ego had me dig decades into my youth...im n fairly decent shape.... Won all 3.races but now....im payin for it😢 these guys are awesome

[@chardochickentimber9109]

i bought the C2 massage gun and OMG is it powerful... it's on sale too. Your recommendations are the best.(iv'e bought other items as well, loyal listener for 5 years)

[@pmazzuchin]

Very insightful and encouraging self improvement advice for groin pulls. Now I'm going to take your sage wisdom and implement your suggestions. Thank you :)

[@deejayhops8127]

You guys do an awesome job of explaining how the grion area can be injured, how the muscles work,, and how to fix it. Now I know exactly what I did at work to hurt myself. Thanks for all your great videos. I've watched many and put them into practice.

[@xavisanchez7522]

Thanks for your videos, legends! Regards from Barcelona, Catalonia,EU

[@wobblydangly]

Really helpful in identifying the type of pain and what not to do immediately. Rest is important which many vids don't start with. Does Cycling have less impact on groin strains? Or does it depend on the type of injury? I feel no pain when I cycle and am going stir crazy not being able to run!

[@voices_vary]

Those massages really helped.

[@BobandBrad]

They really do!

[@bennyr3471]

I am having groin pain now.....every time I injure my groin it would usually recover within a month....but this time it's more than two months and the pain isn't gone.....what should I do??

[@apt981]

lol these guys on all the platforms! EVEN TIKTOK! LOL

[@HighExplosiveShell]

Thank you so much. I ego lifted max lbs (260) doing hip adductions and went to failure. Context: I never worked out or exercise prior to this. And the day after i felt really nothing. Then next thing you know i wake up with sharp pain in my adductors both legs, was manageable but walked awkwardly, next day (today) i woke up with it even worse and i lean forward while walking, max i can walk is like 2mph, and its caused me back pain due to leaning over while walking. Was looking dor this because my insurance wont cover me going to the emergency room for heavy pain killers and get an estimate, as i turned 19 on august 1st and it wont cover any non-annual appointment or visits. You earned a sub. You got through my lcl strain as well

[@roloduarte3100]

You guys are amazing at what you do.

[@vikassb]

Very cleanly and correctly explained..will try this I've been facing groin pull since months 😢

[@tobeonwunaje9905]

You guys are the GOATS

[@lauraguida8482]

Great tips! I've purchased several of your products including the stretch out strap & wow, it has really helped me do these stretches easily. You guys are fantastic. I am forever grateful that I found your channel!

[@yrleventhal]

The inguinal ligament / canal - how do you differentiate the inguinal ligament / canal issue from a groin pull? My pain is in the hip crease. Thank you so much for your great videos and for sharing your knowledge and experience. Your videos are so helpful. I'll look at your abdominal tendinopathy video next !!

[@nanglass4852]

You guys are the best of the best of the best. ❤❤

[@CorrosionnHD]

Came across your channel after pulling the groin muscle in a football (soccer) game. i already have the equipment at the gym we use, its just nice to see new ways and techniques to help regain strength in my muscle. i will certainly be using this channel for future niggles and pulls. Thanks guys!

[@hopeforthefuture8680]

You guys are AMAZING! Thank you

[@FlorinCirciu]

I did some chin-ups with 50kg and because I pressed my thigs too much on the weight now I have a groin strain on my right leg and I came to Bob and Brad, the best guys I can ask for a right treatment!

[@coywest8509]

Bob & Brad - your videos are the best. I injured both my groins during BJJ. What started as soreness after a couple of classes turned into immense pain after a session of sparring and practicing scissor sweeps. This video and your older video on the groin helped me identify exactly what was going on and what to do about it. Thank you!

[@clintmccabe6904]

How’s your groin? I injured mine, same way back in September and it’s still sore. I’m having to use my knee shield and not open up my guard. Half guard has become my best friend.

[@coywest8509]

@@clintmccabe6904 It took me about 4 months to feel confident with someone trying to open guard. Like you, I had to surrender guard quickly and use a knee shield or half guard to prevent getting put into side control (or worse). Now I have no issues. I used a lot of the tips in this video. I also bought a cheesy thigh master (adjustable tension), which actually helped immensely. I was skeptical at first, but that helped me gently regain groin strength. It takes time to recover, but some ingenuity and steady rehab brought me back to normal. Good luck to you!

[@clintmccabe6904]

@@coywest8509 dude no way that is hilarious! I’m dead serious I bought a thy master last week! Picked the baby blue one off Amazon lol. It’s way smaller than it looks on TV! Thanks for the reply, I’ll keep at it.

[@coywest8509]

@@clintmccabe6904 LOL. Great minds think alike. Hope it helps you like it did me. I used it while watching TV or working at my desk. Started at a light resistance and worked my way up. I also used the rehab tips in this video. Great stuff. Hope you’re back to 100% on the mat soon. Happy rolling!

[@jamesbarton794]

Ok you guys are hilarious and helpful. Thanks

[@deniesekline-thatcher8380]

You guys are appreciated truly ! Thank you 🙏

[@uzm.diyetisyenburcuuner5954]

I strained my groin 2 years ago, trying to do splits. It still hurts and very tight when I open my right leg on the floor. No matter how many stretches I did it never got better, I will try these massages and stretches. Will be updating 🙌

[@harrisonkane1288]

hows the groin?

[@2cold639]

How’s the groin

[@gymfreaks6040]

Any update

[@craftman5632]

If It never healed, get an x-ray on your hip.

[@SnifferSock]

I am contacting you about your groin.

[@icberg2glac]

I’m glad I found the update. I pulled my groin again 😕

[@raphaelahons3479]

Thankyou Bob and brad !

[@BobandBrad]

You are very welcome!

[@joyblackwelder54]

Love these videos. I have hip pain and groin pain and have been dealing with it for several months...I dont know how I hurt my hip, etc. Trying these....

[@ginafacyson5686]

Love it !!! I never knew how important are my muscle in that area plus how bad and on it takes to heal. Thank for the info.

[@juliecauvin5421]

You are very informative !!!

[@Crooks103]

These guys are fantastic. Great presentation great info

[@lynnelowe8461]

You guys always make me laugh. Education and a giggle. Thank you 😁🙏

[@voices_vary]

You guys are great!

[@BobandBrad]

Much appreciated!! Thank you for watching!

[@GILSJOURNEY]

Thank you for all you videos, I've learned so much from you guys, now I am doing self therapy on my groin pull. How long should I wait before I start doing strengthening exercises after a minor groin pull?

[@yiomararomero]

Ok I definitely pulled my groin muscle

[@YHWH711]

Yeah me too skateboarding after 20 yrs of not.

[@YHWH711]

@Kingsley Weston why be with a girl you have to check up on. Get a real women that puts God first and you won't have to do all that little boy stuff.

[@Wynton25]

Same :( today

[@indriadrayton1132]

@@YHWH711 this is a scam. This creep shows up with different names and then answers himself under another name saying, Hey, I'll give it a try or something like that. I get rid of the fake comment whenever I see it

[@FunCook100]

Great advice, thank you 🙏

[@BrainyQuests12]

I had so much pain I did little excercise, had pomegranate juice and rest made me feel better

[@Abc9Abc]

What does pomegranate juice have to do with it?

[@lacymae9339]

Pulled my groin and this video helped so much

[@myrawest]

I've been dealing with this for 17 months. Unable to walk more than 100 ft per day. I've managed to reinjure myself over and over... at least 12 major times. Advice to anyone: take it seriously when it first happens. It only gets worse and worse and worse. I'm at a place where it feels completely hopeless. No improvement for the last 6 months. Unable to walk.

[@rexsheeley8177]

see a professional like bob and brad

[@myrawest]

I think it's been too long. I think I'm too late

[@BobandBrad]

@@myrawest It's never too late to go see a professional in your area and see what they can offer you ! Don't give up!

[@myrawest]

@@BobandBrad I dont know what kind of doctor could help... I don't know what kind of doctor deals with this kind of injury/groin pull. I dont know if I should do physical therapy, massage therapy, acupuncture, prolotherapy, mainstream medicine or alternative medicine etc. I don't know if I need an MRI or ultrasound.... I've just been so confused and feel helpless

[@zingapore4007]

@@myrawest so sorry to read this. You shoukd definitely see a physiatrist! How are you now?

[@turidtelefonbeskjed7247]

Thanks a lot both of you ! You are my number one favorites on KZbin and I save lots of money using your free advice. I love you both :).

[@Stampeders08]

I strained my groin in August 2018 and it still hurts to this day. Doctors just told me to give it time to heal.

[@hawaali4115]

Wow. 3 year! That's long

[@mattmurdoch4345]

Yeah I’m similar, it’s not massively painful but really annoying.

[@Toastiiproductions]

Right as i needed this video!!

[@bagbiz]

That massage gun is absolutely fabulous! Thank you so much.

[@djrodrussell3363]

It may be from another video but, the ice pack on the thigh area really made my leg feel better. Pertaining to a partially torn mussel, can that be repaired using your video exercises?

[@carmelryan6142]

I tell most of my friends about the two of you .I think you're great many Thanks

[@Findurdrive]

I love these guys

[@anthonyv8355]

Thank you gentlemen

[@o.y.g.sekona9082]

Love watching u guys videos... it sure does help 💯💯💯

[@o.y.g.sekona9082]

Brad u always crackin me up 😂😂

[@tinasyoga]

Thanks guys 👍

[@BobandBrad]

Our pleasure!

[@roopy2671]

Thank you again

[@eyo397]

I'm pretty sure I strained my adductur magnus by overusing it.. I haven't been able to walk or limp painfree and I haven't been able to see a doctor yet, so I'll try these in the future. Hope I will recover soon, it's really depressing to not even be able to walk because I am a very active person who loves the mental benefits of running and cardio exercises :/

[@eyo397]

@Bhargav Venky I'm doing pretty good, thanks for asking! I've given myself as much rest as possible in the beginning until I could walk properly again, then I started to do some light exercises that wouldn't put too much tension on my leg and I tried to always stop again when I felt sharp pain in my adductor. I regularely do the cross friction massages and I really feel like they help! I slowly increased the intensity of my workout sessions again being aware of how my adductor would respond. A few days ago I finally dared to start running again and it was possible without pain, but I will probably take 5-6 days off between runs, because I can feel that my adductor didn't like it too much. However all in all I am pretty good, it was really frustrating at first, mentally it was a struggle not to be able to work out the way I was used to, but I feel like I benefitted from that experience. I discovered other forms of exercise that I probably wouldn't have before and reconsidered my relationship with exercise in general. The injury will only get better with time if you look after your body and keep a positive mindset about the situation. I hope I could help! Get well soon, wishing you the best :)

[@cheekypiper512]

It's cross fibering when the tips of your fingers apply pressure while moving back and forth across the muscle fibres. A short distance is covered. Frictioning is using pressure while making circles and is focused on one area at a time. Friction is localized, cross fibering covers a distance.They are very different techniques. What they are NOT is cross frictioning.

[@accordingtomiguel8717]

More helpful than the actual physical therapy appointment I attended today.

[@BobandBrad]

Happy we could be helpful!

[@littleelvisiscombatready9310]

Thank you guys

[@vlt2322]

Great and very informative video !

[@marisolperez7012]

Thank you

[@kayladasilva4662]

MY FAVORITE PEOPLE

[@beatpirate8]

What about roller. Or a frog pose on yoga mat. I didn’t know It hurt so bad until I tried to massage it

[@panussayaengwall1950]

Love it!!! Thank you for the education.

[@agredo]

Nice

[@philippartridge3660]

Thanks ❤

[@honeymle]

Shoot missed that contest - but I’m using the info thanks!

[@martynstevenson474]

I’m going through this now as well . Been 1 month since I last played sport and it’s very slowly getting better. It hurts to even roll over in bed or change gear on the pedals in my car. Should I be stretching it or just completely leaving it alone until there is no pain? I’ve been given exercises to do but it causes me slight pain when doing them and I don’t want to damage the groin even more . My doctor said I have torn my hip adductor. Any advice would be great !

[@BobandBrad]

We wouldn't suggest you do anything that causes NEW pain or MORE pain as that will delay healing

[@Ryan599187]

These dudes are awesome

[@michaelbeard5]

good info but more aggressive exercises much better in other videos @Worked like magic

[@romanbenedit8190]

Great Video Guys , question , I’m currently dealing with this and seeing some improvement however I feel the pain on lower part of abdomen also . Like if I cough or sneeze it kinda hurts . Is there any other routine that may help or just keep working on strengthening the area ? Thanks again

[@melindakier1661]

I'm six weeks out from total knee replacement...knee coming along...but, the groin (at least that's what I think it is....not down on thigh area but, up closer to where leg attaches to pelvic area...groin?) continues to be a problem. This is not new...I will address it when I go to pt this week. I don't think I can do any of the exercises you show...due to knee still healing. Thanks for the info....the first place I looked and continue to look for muscle repair work.

[@vivekrawat3322]

What to eat to recover asap ? Can i do upper body excercise while I am having this type of injury ?

[@vivekrawat3322]

@Bhargav Venky what can we eat to recover fast?

[@ryanrd8144]

My tear is right in the area between leg and genital region. The crease. Torn 6 months ago. Not healing

[@mattbrown2737]

The song threw me off. Sure glad I watched amazing.2

[@gmahin]

You guys rock…thank you

[@cameronjackson6721]

Why would anybody dislike this vid bruh this is super helpful

[@woodie426]

Can this affect walking up steps? Are there any chair exercises to help with groin strengthening?

[@juliekane7210]

I hope you can answer this ? But how would a chiropractor address this issue ? And how and why does it affect the outside of the hip ? Thanks😊

[@FoxFamilyAdventures]

Great video Bob & Brad. I definitely pulled my adductor groin muscle/s when I squatted then lifted a very heavy box onto a shelf.i I'm interested to hear what you think I could do for my pain and recovery if the pain extends from that groin muscle into my lower back then down into my glutes. Do you see lower back strains or pain with adductor groin strains? Thank you.

[@kirstenvanlienden3575]

Hi Bob and Brad, I think I pulled my adductor muscle when doing splits, it's already a long time ago, but still hurts (only rested it before, didn't do exercises). No I am surprised that part of your treatment consists of stretches for a muscle that is already pulled/overstretched? I cannot do those without pain and cannot understand why you would want to stretch a muscle that got hurt from stretching even more. Can you elaborate on this? Thank you! (The strengthening exercises om the other hand are great!)

[@chefmeet4662]

are these stretches pre or post workout