It is always better to prevent adductor tendinitis rather than try to fix it after it happens, however that is not always the situation. In any case, there are a number of things you can do to keep yourself healthy and prevent further damage.
To stabilize your groin pelvis and hip area, and increase your range of motion, maintain and build your core strength, stability and flexibility of your muscles. Light weights, exercise bands and balls are very beneficial for strengthening your lower body. Procioceptive training (core balance training) and plyometrics (exercises to develop strength, speed and agility, such as jumping or bounding movements) are also an excellent addition to your exercise routine. Yoga, tai chi, or a daily stretching routine will help to keep your muscles and joints supple (avoid sudden twisting and turning motions).
A regular exercise program that focuses on total body fitness and includes low-impact aerobic activity at least 3 days per week, such as walking, swimming or biking will help to keep you healthy overall and will strengthen your body to prevent against further adductor strains.
Weight loss and/or weight maintenanceinvolves eating a balanced diet full of protein, complex carbohydrates, fats, vitamins, minerals, phytochemicals and antioxidants. This will help support a healthy system and will help you to maintain your weight. If you gain just 10 pounds, your joints must bear from 25 up to 100 pounds extra, which can add unnecessary stress to your body. Limiting your caffeine, alcohol and nicotine consumption will also improve your health.
Choose appropriate equipment and supports for your body type and size:
Groin, pelvis, upper thigh, and hip supportsto be used as required during activities (bracing/strapping/taping the area for extra support).
Thermal pants or compression shorts help to keep your muscles warm during activities.
Cushioned shoes or orthotics that fit your feet and are suitable for your sport (shock absorbing insoles, stabilizing heels, or strong shank for twisting).
Mobility aids (rails, canes or walkers) to help alleviate symptoms and improve functions.
Avoid doing too much too soon to give your body an opportunity to build up its endurance, and to protect your soft tissue from injury and overuse. This is especially important when participating in a new activity. Gradually increase your participation to prevent overstraining your muscles and joints. Always warm up your muscles (especially your pelvis, groin and hip muscles) before working them to prepare your body and raise your body temperature. Recovery from your activity can be enhanced by doing a cool down to lower your body temperature and relax your muscles.
Always learn the proper form and techniques for your activity to help prevent injuries.
If you are suffering from groin pain, listen to your body and decrease, modify and/or avoid any activities or motions that cause pain and irritation (twisting, turning, kicking, lifting, running or walking on uneven terrain). Try to walk on softer surfaces such as cinder or grass, rather than pavement or muddy surfaces if going long distances. If you are required to perform these motions at work or play and cannot avoid them, make sure you take frequent breaks and rest to prevent fatigue and pain. It is important not to rush your recovery to prevent further damage.
If you suffer from mild inflammation or pain after certain activities or movements rest and apply a cold compression wrap. You can also use analgesic or anti-inflammatory medication for pain relief if required. If you have been given a treatment plan by your health professional, make sure you adhere to it to ensure pain free living. In general, people who are committed to their therapies and exercises will have the best medical outcomes.
The use of an Inferno Wrap® prior to activities that may strain your adductor tendons and muscles will reduce your risk of injury. Blood Flow Stimulation Therapy™ warms the muscle fibers and tendon tissues, increasing elasticity and decreasing the chance of minor tearing and strain.
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.