How to Manage Pain in the Groin

High training volume and increased workout intensity can lead to strains and groin pain. Here are a few home remedies to keep injuries at bay.

Question: I have groin pain. How do I know if I have a groin injury or a psoas injury? What can I do on my own to treat it?

If strained, numerous muscles surrounding the groin region can create pain there, including the iliopsoas, rectus abdominis, adductors, TFL, and rectus femoris. High volume training can lead to fatigue leading to overuse or strains during high intensity workouts, while improper training or poor flexibility can also stress these muscles.

Feeling pain? Try these home treatments:

If it’s truly a muscle strain, you’re in luck—muscles have terrific blood flow and can heal within a week as long as the strain is not severe.

Athletes have incorporated yoga into their routines with great success. Also, try adding simple stretches like a hamstring series with a strap, pigeon stretch, or lizard stretch.

Incorporate core and hip stabilization
Adding some short strength training routines a few days per week can not only make you healthier, but also give you greater power output in the final kick of the run. Use various versions of planks, bridges, clamshells, and band walks, but don’t shy away from various functional exercises including squats, lunges, and deadlifts.

Review your training program
Make sure you’re getting appropriate rest. Avoid training at higher intensities too frequently—pushing too far when your body is screaming for recovery can lead to muscles breaking down and a dreaded DNS.

Tyler Bowersock is the director of University PT in Roanoke, Virginia. He earned his doctorate degree from Ohio University in 2006 where he worked on NIH studies in the motor control lab studying low back pain and ACL tears in female athletes.