Groin strains are among the most common athlete injuries—and one of the most frustrating to deal with. Whether you’re sprinting down the field, cutting sharply in a lacrosse match, or pushing through a new stretch in training, the pain can stop your progress in its tracks. But with the right knowledge and support, you don’t have to stay sidelined.
At True Sports Physical Therapy, we’ve worked with hundreds of athletes across Maryland to assess, treat, and prevent groin injuries of all types. Our sports rehab specialists know how to design effective recovery plans that are both athlete-specific and results-driven.
Learn more about our approach to different conditions and how we treat them here.
Key Takeaways
- A groin strain is a tear or overstretch of the inner thigh or hip muscles, commonly caused by overuse or sudden movements.
- Severity ranges from mild (Grade 1) to severe (Grade 3), with symptoms like pain, swelling, and limited mobility.
- Groin strains are especially common in athletes involved in soccer, hockey, basketball, and other fast-paced sports.
- Early treatment, including rest, ice, and compression, can prevent worsening of the injury.
- Physical therapy is a critical part of recovery and long-term injury prevention.
What Is a Groin Strain?
A groin strain happens when muscles in the inner thigh—usually the adductors—or the front of the hip become overstretched or torn. This can result from forceful movement, poor warm-up, or even something as simple as slipping. The strain is classified by severity:
- Grade 1: Minor tear with mild pain. You can walk normally.
- Grade 2: Moderate damage, pain, bruising, and some loss of strength.
- Grade 3: Severe tear. You may hear a “pop,” have significant bruising, and find it difficult to walk.
Symptoms often show up as sharp pain in the inner thigh, reduced leg strength, swelling, or difficulty walking. Some people also experience discomfort in the lower abdominal region, depending on the muscle group involved.
If you’ve ever felt a sudden pull in your groin during a game or intense workout, it’s worth getting it checked out—even minor tears can get worse if ignored.
Causes and Risk Factors for Groin Injuries
Groin injuries are common among athletes who perform explosive or high-impact movements. A recent cross-sectional study found that female athletes across multiple sports face a high risk of hip and groin pain—especially volleyball, soccer, and ice hockey players.
Common causes include:
- Sudden direction changes (e.g., during cutting or sprinting)
- Inadequate warm-up
- Weak hip adductors
- Overuse or lack of rest
- Poor flexibility or muscle imbalances
Key risk factors:
- Previous groin strain
- High BMI
- Reduced hip range of motion
- Improper training technique
At True Sports, we also see iliopsoas-related groin pain in many athletes, especially those coming in for soccer rehab or lacrosse rehab.
Signs You May Have a Groin Strain
While some muscle soreness after a workout is normal, pain from a groin injury is more specific and disruptive. Here’s what to watch for:
- Pain in the inner thigh that worsens with movement
- Weakness in the affected leg, especially when climbing stairs or running
- Swelling or bruising around the groin
- Limping or inability to bear weight on the leg
- A snapping or popping sensation at the time of injury
In more serious cases, you may not be able to lift your knee or rotate your leg without pain.
Here’s what to expect during diagnosis and treatment.
How Groin Strains Are Treated
Once a groin strain occurs, it’s important to act fast. The first 24–48 hours are critical to minimize inflammation and prevent further damage. Our team usually recommends the following immediate steps:
Initial Care
- Rest: Limit movement and avoid weight-bearing if painful.
- Ice: Apply a cold pack for 15–20 minutes every 2 hours.
- Compression: Use a wrap or compression shorts.
- Elevation: If swelling is present, elevate your leg above heart level.
Most groin injuries respond well to conservative treatment, but severe strains (Grade 3) may require additional intervention, including surgical consultation.
Physical Therapy and Sports Rehab
At True Sports, we develop a customized sports physical therapy plan tailored to the type of groin injury and the athlete’s goals. A typical treatment plan may include:
- Manual therapy to reduce pain and restore mobility
- Strengthening exercises for the adductors and core
- Flexibility and dynamic warm-up routines
- Movement pattern correction and sport-specific drills
- Education on injury prevention and safe return-to-play timing
You can access expert care at any of our Maryland physical therapy clinics, such as Bethesda, Bel Air, or Columbia.
How to Prevent Future Groin Strains
Even after healing, athletes who’ve had groin injuries are more likely to re-injure the area. Prevention is a long-term strategy that should be built into your training.
Top Tips for Preventing Groin Injuries:
- Always warm up properly before activity
- Gradually increase training intensity
- Strengthen the hip and inner thigh muscles
- Focus on balance and mobility
- Wear properly fitting shoes
- Use good lifting mechanics and posture
Our therapists also conduct strength and conditioning sessions focused on injury prevention and athletic development for sports like soccer, football, and lacrosse.
Stronger Than Before
A groin strain doesn’t have to be a long-term setback. With early attention, targeted treatment, and a focus on injury prevention, you can recover fully—and come back stronger.
If you’ve recently suffered a groin injury or are dealing with recurring groin pain, we can help. At True Sports, our team of expert physical therapists is ready to guide your recovery and help you return to the sport you love safely and confidently. Schedule a free consultation today or reach out to us by filling out this form to get started. Let’s get you back in the game the right way.
FAQ
What is a groin strain?
A groin strain is a tear or overstretch of the inner thigh or hip muscles, often caused by sudden movements or overuse during physical activity.
How do I know if I have a groin strain?
Common symptoms include pain in the inner thigh, swelling, bruising, difficulty walking, and a possible popping sensation at the time of injury.
Can I recover from a groin strain without surgery?
Yes, most groin strains respond well to conservative treatment like rest, ice, and physical therapy. Surgery is rarely needed for this injury.
How long does recovery take?
Recovery can take anywhere from a few days for mild strains to several weeks or longer for severe tears, especially if untreated.
How can I prevent future groin injuries?
Warm up properly, strengthen your core and hip muscles, maintain flexibility, and follow a structured sports rehab plan tailored to your sport.
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