What to do if you just strained your groin (hockey goalie)

[@goalietraining]

Whenever you are ready there are 3 ways I can help you… 
 1. Get the FREE program that gives you a 2-5” wider butterfly flare in 14 days or less - bit.ly/butterflyYT-D 
 2. Subscribe to Goalie Training Pro TV on KZbin - bit.ly/GTP-TV If you have a specific area of your game that needs work - you will find a solution here. 
 3. See if you qualify to work with me in my online group coaching program here - bit.ly/GWGF_6 Step-by-step workout plans that transform your mobility, strength, speed and stamina on the ICE - this is how goalies go from untapped potential to confident and consistent.

[@therealmrmccoy]

Maria, you are the best. I played competitive hockey into my early 20s. 16 years later, 40 lbs heavier, 6 games in I was still trying to play like I was 20 and doing pretty good too, until I wasn't. Thanks for the help. I have two weeks off and your expertise and guidance is helping so much. I hope you get paid a lot of money to do what you do because putting this up on KZbin for free is down right saintly. You're the best!

[@dougr1699]

This woman knows what she is talking about! Stretches already helped after one day I noticed a difference. I know everyone won’t be the same but regardless they work just persevere. I did not try these stretches until a week after my injury.

[@goalietraining]

Glad the stretches have helped. I hope it continues to improve, but if it gets worse or you seem to stall, then don't hesitate to get it checked out by a good physical therapist. Thanks for sharing your experience.

[@D9Wx]

Did u get stiff after ur groin injury? I feel more like pain but not really stiff. So would strerching help me or should i wait

[@Scouty2006]

Thanks Maria! I have just sent this to one of our goalies who pulled their groin. Thank you for all of your videos and hard work!!

[@goalietraining]

my pleasure to help Joe! Hope your goalie has a speedy recovery!

[@palmerepler3343]

My leg shot out from me while I was chasing a tennis ball and hit a very slippery puddle on the hard true / clay tennis court. Sharp pain. Then played soccer the next day. Continued playing both for a month. Bad idea. The groin got worse and worse. No ice, no stretching. This video has helped a lot. Won't go back to my old ways. Thanks MARIA!

[@goalietraining]

Oh no - - that sucks! Sorry to hear about it, but yeah I'm not sure your treatment plan was the best :) Glad the video has helped, give it time, get back to your movement patterns slowly, then add speed, then add complexity. We'll get you back!

[@reggiesanders1284]

"...um, it never will!" I can appreciate that straight forwardness!

[@goalietraining]

Thanks!

[@reggiesanders1284]

@@goalietraining You’re welcome! I tried using the IT Band today and that worked perfectly well.

[@goalietraining]

@@reggiesanders1284 beauty!

[@alwaysbelieve8396]

This was the best advice I've seen on this injury recovery. Thank you!

[@goalietraining]

Glad to help.

[@LizAnnsonZ]

I keep pulling my groin in soccer and this is so helpful, thank you!

[@goalietraining]

Glad it has helped.

[@williejcullen]

Well done fantastic video hope your well thank you for info.

[@goalietraining]

Doing great - thank you William!

[@goaskdra]

Nice info. I'm race Cyclocross (bicycles), and splits coming off the bike are not unusual - your routines make a ton of sense and I've saved this vid. Nationals are next week and I plan to share you with our team and friends. Many thanks.

[@goalietraining504]

Yikes!! Not fun - - great sport by the way

[@rayparrish3477]

You are the WHOAMAN Maria....Had to leave the ice early last night with a strained groin last night, very scary. Seemed like worse case scenario. Did ice 20 minutes on 20 night off and went straight to your site and found this. Very lightly today....and I am playing goal tomorrow. Thanks again!

[@goalietraining]

So glad you are feeling better so quickly Ray - that is a relief. Good work being proactive with it!

[@christinacruden886]

Thank you Maria, I’ll do as you said. Your so helpful to everyone. Your the best. 💋🇨🇦

[@goalietraining]

Thanks Christina - -I want you to get the best outcome, so I think that is the best way to go.

[@davehill5539]

Excellent for my situation. Thanks

[@goalietraining]

Awesome Dave - - so glad to help out. Hope the groin feels better soon.

[@davehill5539]

@@goalietraining I had been going easy - just slight stretch and ex along with the same for flexors did the trick.

[@goalietraining]

@@davehill5539 Awesome - glad to hear that - thanks for the update.

[@RynoTheMagnificent]

Thank you so much for your expert advice. I would’ve been overstretching out of the gate instead of rest days and ice therapy.

[@goalietraining]

So glad to help Ryan - speedy recovery!!

[@lucycarlos4923]

Thank you Maria

[@goalietraining]

You are welcome!

[@hayesdabney]

Thanks!

[@goalietraining]

Welcome!

[@NobleTenz]

Love how articulate you were. Thank you so much🙏🏻

[@goalietraining]

Thank you very much - I appreciate that.

[@hanoitripper1809]

Helpful vid, I wish my physio gave me some of these progression exercises when I did mine 5 years ago as it never healed 100% and caused imbalances in my hips and lower back.

[@eguchi351]

I have this groin pain every morning and when I woke up and drink a cup of water it relief the pain, I am doing some exercise but it's not working, the pain only in the morning, you advise will be very much appreciated !!!!

[@goalietraining]

hmmmmmm - not sure what that is, so if you have had it for a while, might be worth mentioning to your doctor to see if they can figure out the cause.

[@miguelsalgado1316]

great video, just what i was looking for short and detailed. thanks, subscribed.

[@goalietraining]

Thanks Miguel - - hope it was helpful for you.

[@cmaymary9076]

Thank you. This really helped!

[@tonyhambly5682]

That sounds good.....i'm on it. Thanks

[@goalietraining]

You are welcome.

[@yojimbosemaj5322]

This was super helpful as far as getting me on the right track healing. I'm being told my stretching regimen is what caused my injury (I hurt it extending for a kick save from butterfly). Do you have a video for a flexibility regimen for old goalies? Thank you for posting this content. It helped a ton!

[@goalietraining]

Glad to help, but sorry you got injured. I don't have a specific program for older goalies, but go to your app store and search "butterfly challenge" I think that will be a good place to start. Let me know how it goes.

[@yojimbosemaj5322]

Already downloaded it. Suggested by a redditor. Looks solid, but I should heal some first, yeah? I have a family member in sports medicine, I'm seeing her this weekend. I don't think she's studied physio, but it's a start. Thanks so much for your response!

[@goalietraining]

@@yojimbosemaj5322 Yes, you should be relatively pain free before you start - see what your sport med person has to say about it. All the best - hope you are back on the ice soon!

[@richardayoub4919]

Super useful this kind of video!

[@goalietraining504]

Happy to help :)

[@robertallen5686]

..a compression bandage! Never would have thought of that on my own..thx so much! I liked and subd..

[@goalietraining]

Thank you very much Robert - glad to help

[@sebastiangutierrez1780]

Thanks so much. This was super helpful!

[@goalietraining]

Yeah! Glad to help.

[@christinacruden886]

Maria, my groins are really sore. I’m 83. And have had a very lazy 2 years with Covid,unable to do anything. So I’ve been sitting for 2 years. I do go for walks., but it’s not enough. I don’t take any painkillers. Can you advise me with exercise I can do. My legs are stiff too. Thank you so much. 🇨🇦🇨🇦❤️

[@goalietraining]

It is tough to say what exactly you should be doing exactly, because It is hard to say why exactly those muscles are so sore. Typically the source of the pain or stiffness, is not the same as the location of the pain or stiffness. In other words, your groins may be sore because some other muscles aren't working as well as they should, so if we just focus on that location of discomfort, we aren't fixing the issue. The best option is to keep up with your walking for sure, but see if you can get a physiotherapist to have a look to help figure out what is causing that discomfort.

[@Gollf9]

Thank you so very much.!! Helped out a lot

[@goalietraining]

You are welcome!

[@MGWorldwide]

great video, gonna use this

[@joshwojcik526]

hopefully I can cut this nonsense out, injuries just prevent me from having fun ... hope you're doing well, thx for the videos as always

[@goalietraining]

I am doing well Josh, thanks - sorry you have some injuries on the go - that is so frustrating and you are right, not much fun at all. Hope this can help. M

[@dougr1699]

Just had a question of roughly how long these take to heal. I pulled mine over a week ago and have been icing heating and stretching ever since. These stretches are nice to have learned thank you. I don’t know what level mine is but if I even try to go into the butterfly position it is to painful but I can walk no problem.

[@goalietraining]

It is really hard to say until you have had it assessed by a physical therapist or another health care provider with great manual assessment skills. They will be able to help establish what great the strain is (1, 2 or 3 - - you don't have a 3 for sure) and what structures are involved. Then they can give you a better idea. But the 'standard answer is 3-6 weeks for a Grade 1/Low Grade 2. Hope that helps.

[@dougr1699]

Thank you very much for the information. I did your stretches a lot yesterday and just one day after doing your stretches it didn’t hurt at all to get out of bed as it has the past week. Do you have a video that shows stretches to do pre and post game I never played growing up and I have never been trained so I don’t know if the stretches are the same for soccer or baseball as is for a goaltender in hockey. Thank you also a doctor told me a good stretch was to lay on your back put a soccer ball between your knees and feet together then squeeze the ball the thrust your hips up is this good or bad cause I can really feel the stretch?

[@goalietraining]

@@dougr1699 Glad you are feeling much better! I do have warm up and restorative videos on this channel - - if you use the search function you will find them for sure - I have done an episode of GTP TV on each one. As for the exercise your Doctor gave you - - I assume they gave you that one for a specific reason based on their assessment so I would keep doing it. Basically it is a static strengthening exercise for your adductors in different positions (as you raise and lower your hips).

[@elemenop_osrs]

The thought of putting my foot on a towel sliding around right now is painful in and of its self 😅

[@elemenop_osrs]

Update: didn't hurt

[@goalietraining]

great news - but make sure you follow my #1 piece of advice and get it checked by a physical therapist.@@elemenop_osrs

[@umerbhat2152]

How many times we can do it in a day . If have recent groin injury 4-5 days back

[@goalietraining]

1-2 if it is PAIN FREE.

[@OldFogeyGoalie]

What can I look for when trying to decide who the best PT is for a goalie? We have a ton of doctors and PT’s in my area, and most specialize in football injuries and recovery (Alabama), but hockey is like the 22nd most popular sport right behind darts and shuffle board. When I have asked, they all have said they can help (no doubt), but time is my most valuable resource and I don’t want to waist it with someone putting me through a very generic rehab program when maybe a very specialized program geared towards hockey goalies might produce better results. Or am I way off base thinking this?

[@goalietraining]

Look for someone who has experience working with athletes - they don't have to specialize in goalies specifically. Someone who works with soccer players will have lots of experience dealing with hips/groins. Not sure where you are in Alabama, but UAH has a great hockey program so if they have a sport med clinic there, I bet they have some experience with hockey too. But a good sport med clinic - - will be great - Isn't Dr. Andrew's clinic in Birmingham?

[@OldFogeyGoalie]

@@goalietraining yes, Dr. Andrews is here in Alabama. I’ve known several people who have gone there, with various degrees of success. I have never met anyone who actually met Dr. Andrews before though. Us layman only get to see his flunkies, and because of that and many other variables, hard to say what kind of treatment you will actually receive. I’m just south of Birmingham, and UAH is about 2 hours north of me. Personally, I have a distrust of doctors to the point of almost calling it a phobia based on past experiences. Thank you for the reply and all you do for the hockey community. Your work is priceless.

[@goalietraining]

@@OldFogeyGoalie Unless you are an MLB pitcher, you don't need Dr. Andrews - - you don't need a doctor at all right now - what you need is a physiotherapist who has experience working with athletes - Dr. Andrew's clinic will have physiotherapists who have experience working with athletes. And you need to commit to spending at LEAST 3 months working consistently with the physio to see some improvements. It takes a lot time to create these problems in our bodies and it takes a long time to unravel the underlying issues. There is no quick fix. After 3 months, the physio will be in a good position to recommend additional imaging or a surgical consult.

[@rockyford3]

No idea what I did then no hernia went to dr but pains hit when I do a lunge been hurting into lower righ abdomen for 6 weeks now at least 4/6 times a day sharp to dull pains, CT no answer crazy can’t find an answer

[@goalietraining]

hmmmmm - that sounds weird - maybe get a physical therapist to look at it.

[@rockyford3]

GoalieTrainingProTV maybe due to being 43?, as for physical therapist I will be weeks to get in, so I will just deal with it thx

[@goalietraining]

@@rockyford3 okay - good luck with it.

[@kevinandress1115]

Pulled mine a month ago, felt good, played today and it it tore much worse. Felt like a “pop”.

[@goalietraining]

Did you do physiotherapy for the past month or just rest it? If you just rested it, then it is not uncommon for it to tear again because with rest the scar tissue will lay down in a disorganized manner, making that scar tissue stiff and vulnerable to a tear either above or below the scar tissue. I would get in to see your physiotherapist.

[@Shepherdesscb]

I had a running repertoire, that I created myself. It consisted of running backwards, and a little Side to side jig I would do, while running in the park. After my last workout I realized, although it took about two weeks, that I started with a small pain between my thighs and my pelvic area. As time has progressed say over a month, it got worse. Have taking ibuprofen for about three days, But didn’t really help. I don’t want to get hooked on anything for pain. I am trying Tumeric now, experienced some relief but not much. Suggestions? Thank you ever so much for posting.

[@goalietraining504]

Your best option is to get it checked out by a good sport physio to see why those movement patterns gave you trouble. My suspicion is that it was too much volume for different movement patterns too quickly. But I could be wrong.

[@TheRoxy8605]

The best video I seeing,,

[@kenpowell2128]

Great stuff, as always Maria - you are so passionate...! Those bands look like they have a rivet cuff, where cuff can be swapped for band strengths; can you tell us where you picked them up...? I find I get lazy, use same band often too heavy b/c lighter ones don't have good cuff, etc..

[@letzburn7465]

Team Roper here, great video Maria! Any suggestions on groin wraps?

[@goalietraining]

Glad you liked it - for an acute injury if you are off the ice a good hip spica wrap works well, but if you are on the ice, then probably something like a ‘core short’ is the way to go

[@letzburn7465]

Thanks, I’ll look those wraps up.

[@goalieboy8839]

How long does it take to recover fully?

[@goalietraining]

Totally depends on the grade of the strain. Could be a few days to a few months.

[@robertkayebachinsembujunio5845]

Hello I have had groin it's now 5week's I started doing some training but it's paining so what should

[@goalietraining]

I would get it assessed by a sport physical therapist to figure out what's going on and to get some manual therapy to help it heal.

[@sebastianoblom1427]

I have had a break for almost 20 years until I decided to go back on the ice a couple of weeks ago. After 3 sessions I had to look this video up 😂 Guess my body is not 20 years old anymore... haha. Anyhow, how long time do you think it takes to recover to the point I can get back to the ice? (I think the stretch is a 1 or 1.5 one the scale) Thanks for a great video! 😀

[@goalietraining]

Impossible to say without it being assessed. If it is a grade 1, then 2-3 weeks at the LEAST, if it is a Grade 3, then months. Your best strategy is to get it assessed by a sport physio.

[@eguchi351]

Is cycling is good exersice for groin pain?

[@goalietraining]

It depends on the source of the pain - if you are doing some light cycling as you rehab a groin injury that is fine, but it doesn’t get you prepared physically for what you need to do with your hips as a hockey goalie

[@DkDerek]

Pulled my groin playing mini sticks with my nephew 2 years ago, and it's still not the same. Until I warm up and stretch really well, I basically have no mobility on my left side. Really starting to think it's never going to be the same :(

[@goalietraining]

wow - that is a long recovery - scar tissue can become an issue, a good sport oriented physiotherapist will be able to help you sort that out.

[@Su-ks1qb]

I think I strained my gracilis, my knee feels creaky and trouble pivoting to the right (it’s my right leg) Is that to be expected?? I have tender spots from the knee through the thigh up to the groin. Thanks

[@goalietraining]

It is tough to say without getting it assessed by a good sports physiotherapist. Could be an adductor, but it could also be an MCL irritation. The physiotherapist will be able to assess that and give you your best course of action. sorry to hear you had an injury, wish you a speedy recovery.

[@Su-ks1qb]

@@goalietraining thank you!! Great videos btw!

[@goalietraining]

@@Su-ks1qb You are welcome... and thank YOU!

[@josebarrera2557]

Y the pain goes away but it comes back

[@goalietraining]

It depends on why you are having the pain. Have you had it assessed by a physical therapist yet? That would be your next step if you have not done that yet. If your discomfort is coming back even though there is no mechanism for a strain, then there is probably another reason for that discomfort.

[@mq8543]

I was doing Bulgarian split squats and I injured something on my front thigh.. when I rotate my leg in , it hurts very bad. I think it may be my sartorious or close to it. Please help..

[@goalietraining]

I would think it would be one of your quads like your rectus femoris (if it was the back leg) more than the sartorius, but you never know. Treat itit like a muscle strain, but if it isn't feeling remarkably better over the next 3-5 days then get it checked by a sport physiotherapist, that is your very best option.

[@ColFighter018]

Hey there! I've had mine for a little over a year and checked with my doctor. Luckily it ain't no hernia so that only means a pull/tear. Just seeing this video and hopefully any advice from you could help

[@goalietraining504]

If you have had it for a year, it is not a pull/tear. They don't take a year to heal. It is not necessarily a hernia, but something is probably going on - - have a good sport physiotherapist assess it.

[@ColFighter018]

@@goalietraining504 just a few days ago I went to see a physical therapist and said it may be a oblique strain. Yet I'm not even sure if he knows what he was talking about because of the location. (Left lower abdominal near the groin) so I'll definitely check with a sport physiotherapist and get a better analysis. Thanks!

[@bizzrose5554]

One day my groin strain went away then I played football and it came back what should I do this injury has been going for at least 2 months

[@goalietraining]

You should get it assessed by a physical therapist to see what is going on with it.

[@zpsl6215]

I’ve been to the physiotherapy and was told I have a tight groin. Ive been stretching and resting for 5 and a half weeks. I was told I can play football again but when I pass the ball i can sometimes feel the muscle

[@zpsl6215]

Should I rest n stretch or play football. When I play it sometimes irratates

[@zpsl6215]

Also when I do some of your stretches I feel it stretch a lot

[@movingmtn6430]

Doesn't the physiotherapist take you through active rehab drills to help you get the mobility and functional strength back? That is the direction they should be moving you in.

[@NobleTenz]

“Guess my soccer career was short lived” 🤣👏👏

[@goalietraining]

ha ha - mine too.

[@hardiksabharwal4114]

I am hockey player and I have a groin pain since 4 months and I have tired a lot of exercises but I didn't feel better so can you suggest me something for old groin pain? please....

[@goalietraining]

For sure - your BEST option to get this resolved is to get it assessed by a physical therapist who has experience working with athletes. You should not have pain that goes on for months without getting better. Until it gets assessed and the underlying cause of the pain is uncovered, you will just be guessing at what to do. Does that help?

[@hardiksabharwal4114]

thank you so much..

[@goalietraining]

@@hardiksabharwal4114 You are welcome.

[@schober60productions]

I have had a chronic groin issue that seems to come and go. I will pull it, it will hurt for the rest of the day, then I wake up and it feels nearly normal. Then I will be playing, it will feel like its all better and out of no where I will feel a twinge and it will be hurting again. I have tried stretches in the past but none of them really seem to stretch the area of my groin that gets pulled. My groin pulls are like right behind my.... ya know... and directly in between my two legs. The pain will radiate down my legs a little but not too far. I don't think its a hernia, because of the way it so quickly "heals" itself. Do you know any stretches for that area of the groin?

[@goalietraining504]

Really, the best thing to do if you really want to get it sorted out is to see a good sport physical therapist who can assess you. I expect it is more an issue of having your pelvis out of alignment than a true issue with the groin, but I could be wrong. If your pelvis is out of alignment (as it is in many goalies because of the movements), then that could be putting the extra strain on the groin and no matter what stretches you do, that will not fix the problem. If you really think it is just a stretching problem, then you can give the Butterfly Challenge a try - you can get it by going to www.GoalieTrainingPro.com and clicking on the link to get your free goalie stretching program that is right on the home page - hope it helps.

[@gayathri2244]

I do have similar pain. What did you do to get rid of this. Please do reply because I am badly in need of help

[@chrisnadalin]

Practical information for a successful recovery...

[@goalietraining]

Thanks!

[@adamfolorunshoolowo5054]

After two weeks, my groin pain was getting better, but I slipped again and I strained it. Now the pain is back What should I do?

[@goalietraining]

Yeah, that will give you a set-back for sure. Either start from the beginning or get it checked out by a physical therapist. Sorry to hear that happened.

[@fredg3712]

When she said grade 3 “pew 💥 “ I’m positive it made everybody cringed after that

[@hockeyhangout4885]

So, at the end of a practice today, I overextended my leg and felt a sharp pain in my inner thigh. Assuming I was fine, I finished the practice. Upon getting off the ice, I noticed I couldn't squeeze my legs together without my groin/thigh twitching. Any idea what this is?

[@coc4969]

I am on bed for about 4 weeks. I had a groin strain in my right thigh. Can i do stretching exercises recommended by you?

[@goalietraining504]

I would check with your physical therapist (or whoever told you to stay in bed) before you try them.

[@coc4969]

Hockey Exercises thank you

[@Ismail-nc4zb]

coc can you talk about your injury please i am also on bed for a month now

[@MasonOfLife]

Injuries are super frustrating, I’m off for a couple weeks now healing my groin

[@goalietraining504]

Not cool - - hope you have a speedy recovery.

[@hockeyhangout4885]

I may have pulled my groin yesterday.

[@D9Wx]

Me too but i bet a lil longer than two weeks for me. I barely can move my leg from left to right with my left leg.

[@BURHANDAWAHMAN]

My groin and abductor muscle is injured bcs I didn't warm up before playing a for football match. I kicked the ball very hard and heard a pop sound and pain in the upper abdominal muscles.I had cold ice on it and massaged I started walking without no pain but its almost a month the problem is i cant stretch too much and i still feel pain when raise my knees towards my face. Am still doing some exercises of yours but i when I try to stretch I feel pain in the upper side. Any advice?

[@Ismail-nc4zb]

BURHAN DAWAH MAN how do you do now ?

[@-cnnnr-4686]

Who else pulled their shit skateboarding??? 😂

[@goalietraining]

Never pulled my Sh#t - but I have taken a digger off the skateboard... OUCH!

[@ravikiran434]

demotivating.guys it's all in mind, be strong don't give a damn to the strain keep stretching, keep playing

[@goalietraining]

Not great advice for a muscle tear - - ignoring it will not help the tissue repair unfortunately.

[@ravikiran434]

fortunately mind has got all the power to heal any part of the body, it's important to do stretching I agree but no. injury is serious unless your mind thinks it's serious, mind is beyond medical books!

[@fleadoggreen9062]

Dancing the shimmy ! That I’d like to see

[@goalietraining]

Oh... I've danced the shimmy in my day - - ha ha!

[@T25de]

Was stretching Had a leg up on the fire place mantle Then just before release I felt groin strain and felt some tear Oopsie!!

[@goalietraining504]

oopsie - - so sorry to hear that happened, hope it isn't too serious.

[@rhys2792]

Why does she sound like Ms Incredible?

[@goalietraining]

probably because I am so incredible. Not sure, just a guess :)

[@calypso5304]

Karen