How to Recover Quickly from a Groin Strain

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A groin strain is a common injury primarily caused by improper exercise techniques, which can lead to muscle tears and excruciating pain.

01 How to Treat a Groin Strain

Muscle strains are quite common and may not always be severe—sometimes they cause only mild discomfort. While normal walking may be difficult, limping can still get you where you need to go. Such injuries typically require only general treatment. After a groin strain, the safest approach is bed rest and immediate cessation of all physical activity to prevent further damage to the tendons.

Medication can also be used for groin strains. Most people opt for Yunnan Baiyao, often combined with anti-inflammatory and blood-circulation-promoting drugs. While effective, these medications take time to work. Pairing them with ice packs and massage can accelerate recovery.

Physical therapy is another option for groin strain patients. Treatments like infrared light therapy help absorb bruising and speed up healing.

02How to Exercise Scientifically

Action 1: Heel Slide with Ball Between Knees

Key Points: Lie on your back with your upper body flat on the bed and arms at your sides. Place a ball between your knees. Keep your heels on the bed and slide your lower legs backward while maintaining steady breathing. If no ball is available, use a pillow instead. Repeat this exercise in sets of 2, with 8 repetitions per set.

Exercise 2: Glute Bridge

Key Points: Start by lying flat on your back with your upper body pressed against the floor and arms relaxed at your sides. Bend your knees, then lift your hips upward, engaging your glutes to raise your thighs and lower back off the ground. Maintain steady breathing throughout. Repeat this exercise in sets of 2, performing 10 repetitions per set.

Exercise 3: Squats

Key Points: Perform this exercise in a standing position, maintaining an upright posture with arms crossed over the chest. Lower your body into a squat. Throughout the movement, ensure knees point in the direction of your toes. Repeat this exercise in sets of 2, with 8 repetitions per set.

Action 4: Lunges

Key Points: Keep your upper body upright with hands on hips. Stand with legs apart, shifting your weight onto the front supporting leg. Inhale as you lower into a lunge, exhale as you rise back up. Throughout the movement, ensure your knees point in the same direction as your toes. Repeat this exercise in sets of 2, performing 5 repetitions per set.

The above four exercises can help improve stability in the lower limb joints and are highly effective for recovering from groin strains. However, remember to practice them 40 minutes after meals, 2 to 3 times daily.

During regular physical activities, we must take care to protect our bodies. If a muscle strain occurs, seek prompt treatment to avoid worsening the condition through delay, which could lead to more serious consequences.