This evening I spent 2 hours researching different exercises and stretches that my client can perform in the comfort of his own home. These are what I came up with, mostly from my own knowledge and from what I have been taught over the past couple of years.

Groin/ quadricep injury

• Stop any exercises that causes the “pain”. If activity is carried on throughout the pain, then the injury could worsen.
• Ice and compress the injured area and rest!
• Exercises and stretches are a must to do to help the injury heal and prevent further/ future injury.

Stretches and exercises

Diamond stretch.

Bring your feet towards you and open the legs wide forming a diamond shape with your legs. Clasp hold of your ankles and push down on your knees with your elbows.

If doing this stretch in the morning hold for 10 seconds, release the tension then push down again for a further 10 seconds. Do this 3 times. (30 seconds stretching time max).

If doing this stretch after any sporting activity, then hold for a minimum of 25 seconds and repeat 3 times.

 

V-sit stretch.

Legs open as far they can go, sit up from the hips take a deep breathe in and exhale as your lean forward. Ensure the legs are always straight and that your back is not arched.

Follow the timings from the first step.

 

 

Side lunge stretch.

Stand up with your legs wide and bend one knee forward (or diagonally depending which was is more comfortable) making sure the knee is not over your toes. Stretch the other leg out with your toes raised you should feel this stretch right down the inside of your leg. If you loose your balance just place your hands on the floor or even a wall to support you.

Follow the timings from the first stretch ensuring both legs are being stretched.

 

Hip Flexor stretch.

Go on both knees and step forward with one leg, making sure your knee doesn’t go over your toes, push your hips forward, if your knee does go over your front leg toes then move your foot further away. Make sure you can feel the stretch in the top of your back leg that is on the floor. If you can not feel the stretch as much, then raise the arm that is on the same side as your back leg. For example, if your left leg is forward and your right leg is back then your right arm will be up in the air with your left arm resting on your left leg.

Follow the same timings as above, ensuring that both legs are being stretched.

 

Exercises

 

Side lying leg raises.

Lay on your side with your hand supporting your head. Lift the top leg up and down again. Do 10 of these then hold your leg half way up for 10 seconds repeat these 3 times.

Do this exercise a minimum of twice a day (morning and night).

 

Lunges.

From standing position, step forward and then bend your back leg. If you can not bend to the full 90 degrees that is fine, just go as low as you can! Alternate legs doing 20 altogether (10 on each side).

Do this exercise a minimum of twice a day (morning and night).

 

Bridge exercise.

Lay on your back with your knees bent. Push into your feet and shoulders and lift your bum up in the air creating a “bridge”. Do 10 of these then do 10 pulses at the top. Repeat this 3 times.

 

These stretches and exercises should help the groin injury. Make sure the stretches are being done after these exercises in the morning and night. The exercises will warm up the muscle for you to exercise. If it all gets too much then have a rest day or two throughout the week.

If pain occurs, please stop and let me know. Ice the injury every evening.