Location of pain
Pain arises in
the upper inner thigh muscle and involves the adductor muscle.
This muscle runs along the inner thigh and allows your toes
to turn thereby producing a balanced running stride.
Groin
Strain Causes
This can occur
due to over training and inadequate pre and post running stretching.
Other causes include a sudden injury due to running on a slippery
surface. Conditions such as over pronation and over supination
result in a foot imbalance and cause the adductor muscle to
tighten to maintain balance during the running stride.
Treatment
of Groin Strain
Initial rest
is imperative, we would recommend you cut back or even stop
running altogether for at least a week. This can then be followed
by mild stretching exercises for 7 days before you start running.
The two main exercises to strengthen the adductor muscle is
the groin stretch and the inside leg raise.
Groin
Stretch
Sit with your
feet together, your back straight, your head up, and your
elbows on the inside of your knees. Then slowly push down
on the inside of your knees with your elbows. You should feel
the stretch along the inside of your thighs. Hold the stretch
for 10 to 15 seconds. Repeat the stretch 6 to 8 times. This
stretching exercise may be helpful for adductor strain (overstretching
of the groin muscles).
Inside
leg raise
Lie on your unaffected
side, tighten the thigh muscle of your injured leg and then
slowly raise the leg off the floor. Hold the leg up for a
two count, and lower it on a four count. Relax your muscles.
Then tighten the thigh and repeat. Do three sets of 10 repetitions
each day. Once your leg gains strength, do the exercise with
weights on your ankle. This strengthening exercise may be
helpful for iliotibial band syndrome.
A heel raise
or heel wedge (inner side of the heel) may help to increase
the range of movement in the ankles and produce a more balanced
running stride. We strongly recommend sports orthotics/ insoles
to treat and prevent such a condition.
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