Groin Muscle Strains: Signs, Recovery, and Treatment Options

Hi, I’m Kat – physiotherapist and co-founder of Lake Therapy. Groin muscle strains are one of the most frequent injuries I treat, especially in active individuals and athletes. If you’ve ever felt a sharp pull in your inner thigh after a sprint, sudden twist, or awkward stretch, you might be dealing with a groin muscle strain. This post will walk you through what causes these injuries, how to identify them, and—most importantly—how to recover safely and prevent future strains.

Who’s Most Likely to Suffer Groin Muscle Strains?

Groin muscle strains are common among people involved in high-intensity or high-impact sports. Footballers, runners, rugby players, basketball enthusiasts, and hockey players are especially prone to them. Research indicates that adductor-related injuries make up around 25% of all hip and groin injuries in athletes. These strains often occur during rapid movements such as changing direction, kicking, or overstretching the inner thigh.

What Exactly Are Groin Muscles?

The muscles affected by groin muscle strains are called the adductors. These sit on the inside of your thigh and connect to your pelvis. Their main job is to bring your leg toward the centre of your body and stabilise your hip. When these muscles are pushed too far or too fast, they can stretch or tear—resulting in a painful and sometimes disabling strain.

Common Symptoms of Groin Muscle Strains

Recognising the signs of a groin muscle strain early can help you avoid making it worse. Look out for:

• A sharp pain or snap in your inner thigh at the time of injury

• Swelling or bruising near the groin

• Muscle tightness or tenderness in the inner thigh

• Pain while walking, running, or lifting your leg

• A feeling of weakness or instability on the affected side

If these symptoms stick around, don’t ignore them. Getting a proper diagnosis can help you avoid long-term problems.

Classification of Groin Muscle Strains

We classify groin muscle strains into three grades based on severity:

Grade 1 Groin Muscle Strain – Mild

Involves minor stretching or microtears in the muscle. You’ll likely feel a bit of discomfort but maintain most of your strength.

Grade 2 Groin Muscle Strain – Moderate

This means a partial tear. Expect noticeable pain, weakness, and often bruising or swelling. Activity will be limited.

Grade 3 Groin Muscle Strain – Severe

This is a full tear of the muscle, often with severe pain and significant loss of function. You might struggle to walk without assistance.

How Long Does It Take to Recover from Groin Muscle Strains?

Recovery time depends on the grade of your groin muscle strain, your general health, and how soon you start proper treatment. Here’s a rough guide:

• Grade 1: Around 4–6 weeks

• Grade 2: Around 2–3 months

• Grade 3: 4 months or more

Keep in mind, it’s not just about waiting for time to pass. Healing requires a structured approach that restores strength and mobility to prevent re-injury.

Recovery Phases for Groin Muscle Strains

Phase 1 – Initial Healing (Week 1)

The goal is to manage pain and reduce inflammation. During this time, we focus on gentle movement, ice, compression, and rest to support early healing.

Phase 2 – Strength Rebuilding (Weeks 1–3)

We begin targeted rehab exercises to strengthen your adductors and hip muscles without overloading the injured area.

Phase 3 – Return to Movement (Weeks 3–6+)

Now it’s about building back full function. We’ll include controlled resistance, mobility drills, and sport-specific movements to help you return safely to your activity.

Home Management Tips for Groin Muscle Strains

If your groin muscle strain is mild, you can start with these steps at home:

• Ice the area for 15–20 minutes, a few times a day

• Use compression wraps to reduce swelling and support the area

• Keep the area gently mobile, but avoid activities that cause sharp pain

• Listen to your body—pushing through pain can lead to setbacks

How Physical Therapy Helps Groin Muscle Strains

At Lake Therapy, we use a holistic and hands-on approach to treat groin muscle strains. Our goal is not only to help you recover but to strengthen your body so you’re less likely to get injured again. Your plan may include:

• Manual therapy and soft tissue release

• Strength training for hips, core, and pelvis

• Mobility and balance exercises

• Education on movement patterns to avoid re-straining

• A graded return to sport or high-impact activity

We don’t just treat the pain—we help you understand your body so you can move confidently again.

When Do Groin Muscle Strains Need Surgery?

The good news is that most groin muscle strains do not need surgery. Only in very severe cases—such as a full muscle rupture—would surgical repair be recommended. If that’s the case, we’ll work closely with your surgeon to support both your pre-surgery prep and your post-op recovery, ensuring you’re guided every step of the way.

Groin Muscle Strains: What to Do Next

If you’re dealing with lingering groin pain or a recent injury, don’t wait to get help. Groin muscle strains can linger and recur if not treated properly.

You can book your initial consultation online here and we’ll get started on a personalised plan to support your recovery and long-term movement goals.

Not quite ready to commit? That’s absolutely fine. You’re welcome to book a free discovery call so we can talk through what’s going on and whether physiotherapy might be the right fit for you.

Wishing you comfort and confident movement,
Kat