ShopGroin Pain
Groin Pain Exercises
Body Part:
Groin
Equipment:
Osteopressure Tool
Level:
Beginner
One to Treat Three: Immediate Relief for Groin and Adductor Pain and Pubic Bone Inflammation
Are you out chasing that soccer ball across the lawn again and already feeling a violent tugging in your groin area? And is the pain radiating out into your thighs? Pain specialist Roland Liebscher-Bracht has successfully helped many athletes to get their adductor and groin pain under control and prevent acute groin injuries, especially where there is pubic bone inflammation. In the following video, he shows how you can use two acute exercises to ease groin pain and prevent unwelcome recurrences, which may involve downtime and/or long periods of therapy.
Below, you will also find a detailed description of these stretching exercises for groin muscles so you can read through the procedure at your leisure.
Incidentally, even if you are not a competitive athlete and want to prevent groin strains, and the only running you do is with your fingers over the keyboard, the remote control and your mobile phone, you can still be just as severely affected by pain in the groin muscles. So our exercises could be of help to anyone.
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On Your Marks, Get Set – and Go with These Two Helpful Stretching Exercises!
Groin pain is caused by inflexible muscles at the front of your body – especially the hip flexors and abdominal muscles – and the resulting tension in your back and gluteal muscles. The muscles at the back try to compensate for the “pulling forward” effect of your front muscles. So it’s important for you to reduce this excessive tension, which is especially noticeable in the adductor muscles.
The first exercise is aimed at all three pain conditions – groin pain, adductor pain and pubic inflammation. And in the second exercise, Roland Liebscher-Bracht shows you how pressure at a certain point can help reduce pubic bone inflammation.
Your Personal Pain Scale
While you are exercising, pay attention to your personal pain scale. This is your body's gauge that measures the intensity at which you exercise from 1 to 10.
One would be like pushing your finger into your forehead. You'd feel a little pressure, but that's it. You've gone above a 10 if your breathing becomes irregular or you feel yourself tense up. For each exercise, aim for an intensity between 8 and 9. If you find that you are experiencing pain that's higher than 9, reduce the intensity so you can continue exercising without pain.
Exercise 1 — Stretching Exercise
Step 1
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To get into the starting position, kneel on all fours. Move your pelvis to align and straighten your back so that there is no hollow. This position will ensure your groin pulls forward.
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If necessary, move your hips further forward to keep your back straight – it must not be allowed to form a hollow. Keep your groin facing forward so that any stretch will be applied to those unyielding hip flexors. Now lower this position towards the floor so that you feel a stretch in the groin area.
Step 2
Now it is a matter of further stretching and tensing the affected muscles:
- To do this, bend your knee to the side and lay it out on the floor. This shifts the tension in the groin area. In essence, you’ll feel additional tension in the adductor area on the inside of the thigh.
- Your pelvis will tilt to the side accordingly, now straighten your groin again.
- Then use your arms to push yourself all the way up from the floor, perhaps (if you can manage it) also with your hands clenched into a fist.
Step 3
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Introducing a counter-movement: Try to pull your pelvis upwards; however, keep your overall position stable. This will create tension in the straight abdominal muscle. At the same time, press the knee of both your longer leg and that of your leg bent to the side, down into the floor.
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Hold this tension for about ten seconds before release, and repeat this action three to four times. After each repetition, try to move your pelvis deeper down to stretch the muscles even more.
☝ Remember to do these strengthening exercises on both sides.
Exercise 2 — Osteopressure
Step 1
You will need either need a cork cut to a suitable shape, or the Osteopressure Tool from our Osteopressure Tool Set. For optimal effect, while working on the pubic symphysis, we recommend using the spherical handle in conjunction with the soft flat tip attachment.
- Lie down on your back and first find your pubic bone with your fingers.
- Then when you have found the pubic symphysis – which lies between the left and right pubic bone areas – take the spherical handle with the soft flat tip from our pain-releasing set. Place it directly on the pubic symphysis at an angle of 45° and press on the right edge, and then afterwards on the left.
- Do not apply too much pressure, and be sure to stay below ten on your personal pain scale. Your sensitivity to this pressure will decrease over time, as will the tension.
That’s it! If you do the groin stretch and the osteopressure exercise regularly, you can prevent and reduce pain in the groin area.
Fight Pain with Information.
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Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.
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