Content

• Steps
• Part 1 of 3: Immediate Help
• Part 2 of 3: Medical Assistance
• Part 3 of 3: Preventing Future Injury
• Tips

No one is immune from an injury to the groin area, and such an injury can be accompanied by moderate to severe pain on the inner side of the thigh. Pain occurs when one of five muscles that are located on the inner side of the thigh are stretched or torn. The upper end of these muscles is attached to the pelvic bone, and the lower end to the area above the knee. Treating these injuries requires patience, peace of mind, over-the-counter medications, and gradual resumption of previous physical activity. For severe or slow healing injuries, medical attention is needed.

Attention:the information in this article is for informational purposes only. Before using any methods or medications, consult your doctor.

Steps

Part 1 of 3: Immediate Help

1. 1 Apply ice. Try to apply ice to the affected area as soon as possible to reduce swelling, control bleeding under the skin, and prevent bruising.
   • Apply ice every 2–3 hours for 15 minutes at a time during the first 24–72 hours after injury.
   • Do not apply ice directly to your skin. Use a hypothermic cool bag, crushed ice bag, or frozen vegetables (such as peas) and wrap it in a piece of cloth or towel.
   • Continue applying ice for several days after injury, as you return to normal physical activity 3-5 times a day, or immediately after moderate exercise.
2. 2 Get some rest. The severity of your injury determines how long you have to abstain from physical activity.
   • For mild to moderate groin strains, physical activity should be avoided for at least 2-4 weeks. More serious injuries take 6 to 8 weeks to recover, and sometimes longer.
   • Refrain from physical activity for at least 5-7 days after the injury to allow the healing process to begin. Then assess the pain you are experiencing and determine if you can gradually resume sports.
3. 3 Squeeze the injured groin muscle. The pressure helps relieve swelling and stabilize damaged muscles.
   • It is very useful to use a special bandage for the groin area. Such a bandage fits snugly to the groin, but at the same time does not squeeze it too much and does not interfere with normal blood circulation. The bandage can be purchased at the pharmacy.
   • Elastic bandages and bandages can also be used, but be careful not to overtighten the affected area.
4. 4 Raise the damaged area. This helps prevent swelling and improve circulation.
   • To lift your injured leg, try to frequently place rolled up towels, blankets, or pillows under it. Raise your leg above the level of the pelvis.
5. 5 Alternate between cold and warm compresses. If you have time to do this, start applying warm compresses in between the ice a few days after the injury.
   • The warmth will help relieve pain and discomfort caused by injury.
6. 6 Take over-the-counter anti-inflammatories. Ibuprofen, naproxen, and aspirin help relieve inflammation and pain.
   • Paracetamol helps relieve pain, but it does not relieve inflammation.
   • Follow the instructions for use or your doctor's instructions.
7. 7 Learn to distinguish the symptoms of groin trauma from other possible causes. Symptoms of sprains and other groin injuries may mimic those of other conditions, such as a sports hernia. Make sure you have a groin strain and not anything else.
   • Symptoms of muscle sprains and other groin injuries include muscle tension and cramps, sudden sharp pain, or muscle pain when the muscles are squeezed or stretched.
   • Serious injuries cause very severe pain even when walking.
   • A sports hernia is indicated by pain in the lower abdomen and groin, pain when coughing or sneezing, and persistent pain in the groin that gets worse with physical activity.
   • Fatigue fractures of the femur or pubic bone can cause groin pain that sometimes radiates to the buttocks. Pain often occurs in the evening and is accompanied by increased sensitivity and swelling, and rest, ice compresses, compression and lifting of the sore spot do not relieve symptoms.
   • In the event of pain, numbness, tingling, and increasing swelling in the scrotum, as well as problems with urination and fever, you should immediately see your doctor to determine if these symptoms are due to any other cause.
8. 8 Identify groin trauma by pinching the legs. If your symptoms are mild and you are not sure what type of injury, simple adduction (leg adduction) can help you determine if it is a groin injury.
   • This exercise, which detects a groin injury, places a light object, such as a medicine ball, between your legs. Try to squeeze it lightly with your feet. If it causes pain, then you most likely have a groin strain.
9. 9 See your doctor in case of dull pain. Dull aching pain, which increases with movement and exercise, is more characteristic of a hernia, rather than an injury to the groin area.
   • Another sign of a hernia is a bulge in the lower abdomen, or in the upper groin area. With a hernia, part of the intestine protrudes through the weakened muscle tissue.
   • In the event of a hernia, medical attention is required.

Part 2 of 3: Medical Assistance

1. 1 See your doctor to determine the severity of your injury. Five muscles are responsible for the so-called adduction.
   • Adduction means bringing the legs to the median plane of the body. The adductor muscles responsible for this movement are often injured in athletes who run, jump, move quickly or strongly strain the leg muscles when they move to the sides, for example, when hitting a soccer ball.
   • The five adductor muscles are called the comb muscle, the adductor short muscle, the long adductor muscle, the gracilis muscle and the large adductor muscle.
2. 2 Check with your doctor about the severity of your injury. Groin injuries are of three degrees of severity.
   • Grade 1 injuries are minor, they are caused by overstrain of one or more adductor muscles and are micro-tears of muscle fibers.
   • Grade 2 injuries are the most common, with partial rupture of muscle tissue.
   • Grade 3 injuries are the most severe, accompanied by significant pain and complete rupture of one or more adductor muscles.
3. 3 Tune in for a fairly long recovery period. The exact time depends on the extent of the injury. It often takes 6 to 8 weeks for damaged muscle tissue to heal.
   • To avoid re-injury, you should complete the full course of treatment prescribed by your doctor.
4. 4 If there is no improvement, see your doctor again. If you feel that your symptoms are getting worse, or your condition has not improved for quite some time, the pain may be due to other causes.
   • See your doctor to assess your current condition and check to see if your symptoms are due to other causes.
   • Monitor the pain you are experiencing. If you feel little or no improvement, or if your pain gets worse a few days after your injury, you should seek medical attention.
5. 5 See your doctor if you find a tumor. Seek medical attention if there is induration, swelling, or swelling in the scrotum.
   • If you experience pain in the lower abdomen and sides of the abdomen, or it radiates to the groin, you should see your doctor.

Part 3 of 3: Preventing Future Injury

1. 1 Watch for symptoms you experience. By their intensity, you can tell when you can resume normal physical activity. Returning to sports before you stop experiencing pain can lead to repeated injury.
   • Refrain from physical activity unless the pain is completely gone. If you are in pain, avoid brisk walking and running.
   • After the pain has healed, begin gradually and very slowly to return to your previous physical activity to avoid re-injury.
2. 2 Reduce your physical activity if you feel pain again. As you begin to return to your regular sports, pay attention to your body's reactions and be aware of its limitations. If you experience pain that cannot be attributed to the normal muscle response to exercise, stop exercising. While training should be stressful, don't overdo it so you don't get hurt again.
   • If you experience pain during your workout, reduce the load or duration of the exercise and build it up more slowly. While this can be frustrating, it can be even more frustrating if you have to pause your workouts due to repeated injury.
   • Constant pain may indicate a higher likelihood of re-injury, or indicate that you have not completely healed an old injury. Reduce the intensity and duration of your workouts until the pain subsides. If pain persists, see your doctor.
3. 3 Repeat characteristic movements. To get back to training, start by slowly doing the movements that are practiced in your sport.
   • Before resuming normal exercise, move slowly and carefully and avoid heavy exertion and friction to see if the pain is gone.
4. 4 Work out with a coach. An instructor in your sport will not only help you fully regain your fitness, but also teach you how to properly warm up and warm up to prevent future injury.
5. 5 Warm up and warm up. The main cause of groin injuries is inadequate warm-up before training.
   • Stretching exercises help to stretch the adductor muscles and prepare them for training, and long enough warm-ups increase blood flow to the muscles and prepare them for stress.
   • Massaging the affected area can also improve circulation and stretch the joints.
   • Do a simple groin stretch before and after workouts. Sit on the floor and lean your back lightly against the wall. Place your feet together and pull them towards your pelvis. Carefully and slowly spread your knees to the sides and down to the floor. Hold the stretch for 20 seconds, then repeat it again.
6. 6 Continue applying ice and warm compresses. Continue applying ice to the healing area for several weeks during which you will resume sports. Also, bandage your muscles and get plenty of rest.
   • After you resume exercising, continue to apply warm compresses to relieve any residual pain.

Tips

• Avoid known risks. Groin injuries often occur as a result of running on uneven surfaces such as beach sand.
• Groin injuries occur at any age and in those who do not play sports. For example, older people with arthritis are prone to groin pain and injury. Regardless of age, consult your doctor if you have muscle pain on the inner thigh.
• Consider swimming while you are recovering from your injury if pain permits. The water will support your weight and you can gently move your legs to restore muscle activity.