Physical Therapy is a beneficial way to help diminish pain in the soft tissues, restore weakened muscles and improve groin, pelvis, hip and leg strength and mobility. The type of physical therapy and the duration will be dependent on the extent of your adductor tendinitis or tendinopathy. Acupuncture, massage or chiropractic sessions have also been known to reduce pain and improve muscle and bone alignment experienced with groin pain.
Once the pain from your adductor tendinitis or tendinopathy starts to decrease, a physiotherapist can set up an individualized strengthening, endurance and stretching exercise program for you to improve the condition of your abdominal, pelvic, groin, hip and leg muscles. Your program will be based on your needs and abilities, and will help to improve your range of motion (ROM) and allow you to return to performing your normal routines.
A gradual build-up to your regular activities (which may include running, kicking or side-stepping) is essential during your rehabilitation to restore strength, fitness and co-ordination. Generally you will start with passive ROM and isometric exercises (strength building exercises that involve contractions against resistance without movement of the joints) such as an adductor squeeze with a ball between your knees, ball squats, and inside leg lifts with an exercise band.
Once you complete these with minimal pain, you will be able to participate in more dynamic movements and strengthening activities like water exercises, stationary cycling, walking and/or weight training. Stretching too soon may put your adductor muscles in uncomfortable positions, cause more aggravation and in turn further injury. However, once you are ready, stretching will be essential to regain normal tissue flexibility and prevent against scar tissue development.
Individuals will often exercise or lift weights on their own to try and build up their strength; however in doing so, they can do more damage. It is extremely important to restore your range of motion, and to strengthen and stretch your muscles properly as they may have weakened during the period of non-use. A personal trainer or physiotherapist will help to ensure your rehabilitation process is effective. For best, long-term results use Blood Flow Stimulation Therapy™ in conjunction with physical therapy and an exercise program.
To increase your comfort and prevent further damage you may want to use groin and/or upper thigh supports, such as a counterforce strap, brace or compression short which will help support the area, eliminating pulled abdominal, upper thigh and groin muscles, and reduce stress on the injured tissue. Some of these are also designed for heat retention to prevent further strain. They can be used until your injury is gone or during contact/active sports for additional stability. However they should not be worn at all times, as they can limit muscle development, cut off circulation and impede healing of your muscle tissue.
Evaluate how you use your groin, stomach, hip and thigh muscles in daily activities to determine if you can decrease stress on your tissues (eliminate sudden twisting and turning motions if possible). This may involve changing your technique and/or using correct or supportive equipment (proper shoes, mobility aids) to help you perform them more effectively and safely. Taking more frequent breaks during your work or activities can also alleviate stress. Speak with an occupational therapist or a professional in your specific activity or work setting to get the proper information.
Groin Injury Treatments
If you have a muscle pull or strain in your groin, resting it is recommended. Avoid activities that cause pain or may have caused the injury and begin cold compression treatments as soon as possible.
There are healing tools that can help treat your groin strain and speed up the healing process so you can reduce your pain and get back to daily life.Blood Flow Stimulation Therapy™ (BFST®) will promote blood flow to heal your injury faster and more completely than any other methods available.