Are you suffering from pain and stiffness in your groin? Try these five groin exercises to reduce discomfort, increase mobility, and increase thigh strength.
Groin pain is one of those problems that is often ignored until it interferes with daily activities. Weak or tight groin muscles can secretly affect your mobility, whether it’s discomfort while walking, stiffness during training, or pain after a sudden movement. The groin area is made up of the inner thigh muscles called adductor muscles, which play an important role in stabilizing the lower back, pelvis, and lower body. These muscles are often ignored in regular training routines, even though they support nearly every movement we make. However, the right combination of groin strengthening and stretching exercises can reduce pain and increase lower body strength.
How can groin exercises help reduce pain?
The groin muscles act as stabilizers for the pelvis and hip joints, especially when walking, running, and changing direction. Weak adductor muscles place extra stress on surrounding muscles, increasing the risk of tightness and stiffness. A study published in the journal Annals of Joint found that decreased groin strength is closely associated with chronic groin pain and decreased hip mobility. However, fitness expert Yash Agarwal told Healthshot that regular training that focuses on the groin releases endorphins, which naturally reduces pain perception. A study published in the Hawaii Medical Journal also highlights how physical activity can help manage muscle pain by improving circulation and reducing inflammation.
Best exercises to strengthen and support your groin area
Here are five easy and effective groin exercises to increase strength and flexibility.
1.Strengthening the abductor muscles
- Lie face up on the mat.
- Keep your legs straight and your arms relaxed by your sides.
- Slowly move your legs outward and away from each other.
- Lift it slightly off the floor and hold for 10 to 20 seconds.
- Return your legs to the starting position and repeat this three times.
2. Standing groin stretch
- Stand upright with your feet hip-width apart.
- Step one foot back and keep your front knee slightly bent.
- Bend forward from the hips, keeping your back straight.
- Feel the stretch in your inner thighs and groin.
- Hold for 20-30 seconds, then switch sides.
3. Butterfly stretch
- Sit on the floor with your back straight.
- Place the soles of your feet together.
- Tilt your knees outward toward the floor.
- Gently press down on your knees with your hands.
- Hold for 30 to 60 seconds while breathing deeply.
4. Resistance band abduction
- Place a resistance band around both ankles.
- Strengthen your core and stand tall.
- Slowly move one leg outward against the resistance of the band.
- Return to starting position with control.
- Repeat 10 to 12 times on each side.
5. Clamshell exercise
- Lie on your side with your knees bent at a 45-degree angle.
- Keep your feet together and hips stacked.
- Slowly lift your top knee, keeping your pelvis stable.
- Slowly bring it back down.
- Repeat 12 to 15 times on each side.
Poor form or overexertion can cause pain and strain. Start slowly, focus on proper technique, and stop if you feel sharp pain, warns Agarwal.
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