Groin pain, groin strain, groin pull injury, or adductor strain; call it what you
want, the fact is, it's a very common muscle strain injury that currently plagues
sports like soccer, basketball, football, hockey, track & field and racquet
sports.
The groin, described as the junction between the lower limbs and torso, is vulnerable
to many different injuries. Hernias, stress fractures, and avulsion fractures are
all common injuries that affect the groin, but for this issue we'll be focusing
on one of the most common groin injuries; groin pull or groin strain.
What is a Groin Pull?
Depending on the severity of your groin injury, a groin pull can range from a slight
stretching, to a complete rupture of the muscles that attach the pubic (pelvis)
bone to the thigh (femur) bone.
A groin pull or strain specifically affects the "Adductor" muscles. (Adductor;
meaning, moves part closer to the midline, or middle of the body) These muscles
are located on the inside of the thigh, and help to bring the legs together.
The adductor muscles consist of "Adductor Brevis", "Adductor Magnus"
and "Adductor Longus," all of which are displayed in the picture to the
right. Adductor Longus has been cut to display the muscles underneath.
Of these three, it is Adductor Longus that is most susceptible to injury, and the
most common place of injury on Adductor Longus is the point at which the muscle
and tendon attach to the femur (thigh) bone.
What Causes a Groin Pull?
Competitors that participate in sports that require a lot of
running or rapid
change in direction are most susceptible to groin injuries. Other activities
like
kicking,
jumping and rapid
acceleration or
deceleration
also place a lot of strain on the groin muscles.
Another activity that puts a lot of strain on the groin is any movement that results
in a sudden pressure being applied. Such as a fall, landing awkwardly, twisting,
or bending while stress is applied to the groin muscles.
How to Prevent a Groin Pull?
The basis of prevention comes down to two simple factors. A thorough warm-up and
physical conditioning, ie: flexibility & strength.
Firstly, a thorough and correct warm up will help to prepare the muscles
and tendons for any activity to come.
Secondly, flexible muscles and tendons are extremely important in the prevention
of most strain or sprain injuries. When muscles and tendons are tight and stiff,
it is quite easy for those muscles and tendons to push beyond their natural range
of movement, which can cause strains, sprains, and pulled muscles. To keep your
muscles and tendons flexible and supple, it is important to undertake a structured
stretching routine.
Stretching is one of the most under-utilized techniques for improving athletic performance,
preventing sports injury and properly rehabilitating sprain and strain injury. Don't
make the mistake of thinking that something as simple as stretching won't be effective.
And thirdly, strengthening and conditioning the muscles of the groin will
also help to prevent a groin injury. There are a number of specific strengthening
exercises you can do for these muscles, like cable adductions and machine adductions.