Groin strains are common, especially for runners. Treating a groin strain is obviously then important to know, especially when it is so common among runners or athletes doing running drills and training. A groin strain can be annoying, painful and will affect your performance due to lack of power and of course due to pushing through the pain, which is never a good idea. Additionally, getting over injury can be a tough task for many.
Typically, this problem occurs due to an injury to the muscle-tendon-bone units, the usual groin pull or strain, and it will cause a disruption to your normal mechanics. Sometimes a groin strain may also affect your abdomen. These types of strains can take anywhere from a day to 12 weeks to fix – all dependent on the severity of the problem and depending on treatment – a skilled manual therapist can go a long way in expediting the process.
Some treatment solutions which you can take into your own hands are available too. Using ice, heat packs, gentle stretching, eccentric strengthening and a gradual return to training should do the trick. If your alignment is out, then you need to see a professional, as this may also be the root cause of the problem.
Personal Treatment Options
- Use an ice pack soon after the injury occur. It will help reduce the pain and swelling. You can do this for 20-30min every 3-4 hours for 2-3 days, or until the pain is gone.
- Use a heat pack in conjunction with an ice pack to help with blood flow to the effected area. By alternating between hot and cold, you could see great results.
- Compression can also help a lot, and by using an elastic bandage you should strap up your thigh after the injury and for a few days after, when the injury is most swollen and painful.
- Anti-inflammatory painkillers are also a good option to help with pain and with swelling. Long term use is not a good idea, but best would be to consult a doctor for prescriptions and usage.
- Using active stretching and strengthening exercises will go a long way in helping you recover and to get back to full strength. Depending on the grade of the strain, you can even start immediately, with the pain being used as your guide on what is best. Research groin stretching technique and use them relative to your pain.
Overall, best practice would be to get back into training slowly, to avoid the activities which caused the problem in the first place for a few weeks and then you can also concentrate on different training which allows you to keep training. For runners, taking up swimming is a great idea, for example.
Avoiding the problem is always first prize and you can do this by warming up properly before training or events, wear proper running shoes, increase intensity of training gradually, stop training if you feel unusual pain, and include regular mobility work in your training.