Adductor strain, groin pain
Groin (adductor) strains are commonly caused by overstretching in sports often seen during movements like the box splits. I see these regularly, particularly when working with dancers.
Main Causes of Adductor (Groin) Strains
1. Overstretching (most common)Sudden wide movements (e.g. lunges, splits, change of direction) common in:
- footballers
- dancers
- martial artists
This is your classic “gone too far, too fast” injury.
2. Sudden acceleration or change of direction
- Sprinting
- Cutting / twisting movements
- Kicking (especially in football)
The adductors work hard to stabilise and control the leg, so they get overloaded quickly.
3. Poor warm-up or fatigue
- Cold muscles = less flexibility
- Tired muscles = less control
Pain is often felt high up in the groin, but the actual injury can sit further down along the length of the adductor muscles. These include:
- Adductor longus (the longer, more commonly injured muscle)
- Adductor magnus (the largest of the group)
- Adductor brevis (a smaller, deeper muscle within the groin)
Groin strains are typically graded into three levels:
- Grade 1: mild, often possible to continue activity
- Grade 2: more significant, usually forces you to stop
- Grade 3: a full rupture, you'll know instantly if its ruptured
In reality, injuries don’t always fall neatly into these categories, you may see variations such as 1.2 or 2.3 depending on severity.
If you suspect an adductor strain, stop immediately. Apply ice to cool the area (not freeze it), and allow it to settle. After a few days, it’s worth getting it properly assessed so you can begin a structured recovery and avoid ongoing problems.
If your pain is higher up towards the abdomen, particularly if accompanied by a heavy or aching sensation in the groin (especially in men), it’s worth speaking to your GP, as this may indicate an inguinal hernia. It’s not necessarily serious, but it does need checking.
My first job is to diagnose what injury you have and also try to tap into where you are in the injury cycle. Injuries can result from a sudden fall, slip, slide or tackle, but can also happen with overuse or increase of intensity. This is important to know as your rehab much depends on the catalyst of your pain. Expect a hands on treatment in most cases, plus I've got a great RockTape trick (kinesiology tape) to help offset discomfort should you be mid training or competition. Rest aids recovery almost every time, but I also understand that soem of you just need to keep going!
