Hey everybody it's Doctor Jo, and I've got iron canine Remy with me.
We're going to show you some stretches and exercises for a groin strain. Let's
get started.
The very serious Tony Bark, I mean Iron Remy had some
serious serious business she had to attend to. So we'll go ahead and get
started. So for groin strain, those inner muscles thigh muscles those adductors
the ones that you want to stretch. So we're just going to start off on the
ground. And this is kind of a modified butterfly stretch. This is before you're
doing you're sitting up stretches. Prop youu knees up, put your feet close
together, and you're just going to drop your legs out into that butterfly
position. So just really stretching out that groin area. And what this does
when you're lying down like this, is uses gravity to help stretch it out. So if
you're really really sore, this is probably where to start and then you can
sit up if this becomes easy. But just for about 30 seconds, just let gravity stretch
it out. If that doesn't feel like much of a stretch, take your hands towards your
knees and then just push down a little bit to get that extra stretch. So you can
do you about 30 second holds and three of those to get it all stretched out.
Then you also want to stretch your hamstrings out because with the
hamstrings they're all kind of close together and those are tight they can
affect the groin area as well when you have a strain is really close to that
area. So you can stretch the hamstrings out whole bunch of different ways, but
i'll just show you an active assistive way. So just bring your knee up, kind of
grab behind your leg just let it relax, and then you're going to straighten up
your leg into a stretch.
So you might only be able to get to here if everything's tight, if it if you can
get all the way straight with your knee, that's great, and if you want to use your
toes to get more of a stretch, if you pull them towards you that will stretch
it out even more. So again holding that for about 30 seconds, and
then do three of those. After you get everything stretched out, then you're
going to strengthen those muscles. So start off with a simple straight leg
raise.
Keep your leg nice and straight, pull up your toes kind of help lock out the leg,
and then just slowly lift up that leg to about the other side bent knee, and then
slowly come back down. So make sure you're going nice and controlled with
this that you're not going fast
you're not kicking your leg up super high, but you're doing a controlled
motion to work those muscles. Start off with about 10 of them, you can work your
way up to 20 25, if that becomes easy then you can add ankle weight onto there. Now
you're going to flip over onto your side with the leg that you want to work on
the ground. So now you're going to do an adductor strengthening exercise which is
bringing that bottom leg up.
Some people like to put the other leg in the back.
Some people like to put it in the front. I think it's a little more comfortable
for me to put mine in the back. But you're gonna still keep that leg as
straight as you can, so pull your toes up towards you and then just lift it a
little bit off the ground it doesn't have to be a big lift because you're
just not going to be able to go super high, but same thing you want to be nice
and controlled going up and then slowly coming back down as well. So just start
off again with about 10 of these, if you have a growing strain this is might be a
little uncomfortable the first time you do it so you might even want to break it
down to like two sets of five instead of 10 all the way through. But as that
becomes easier you can add weights after you get the 20/25 and there's no problems
with that.
So the next one is going to be a side plank with some movement. So with the
side planks you can do them one of two ways,
if you want to modify it a little bit, you can go on your knees. Go up into a
side plank like this, make sure your elbows pretty much underneath your
shoulders straight underneath, and you're going to drop it down and come up.
So you're just working those muscles.
Now if this is pretty easy for you, you want to be in a nice straight line
putting everything straight out so it's not forward like this, but that's easy,
then you can go into a straight plank and then drop down and come up.
So really try drop down as low as you can without touching the ground or
falling over, and then coming up into a straight line. So just kind of dropping
down and coming up. For the last stretch, to really stretch those adductors the
growing area, you want to put your leg out up on your knees the leg you want to
stretch is here and put it straight out. Now this just might be enough stretch
for you as it is. Kind of like a half split, but if you need more you're going
to lean this way, kind of sit your butt down and out and you're really going to
feel that stretching through there. So holding that for 30 seconds if you feel
off balance,
put your hands down so you can lean into it a little bit more and then come back
up, and do three of those. So nice big stretch. So there you have it. Those are
your stretches and exercises for a groin strain. If you have any questions,
leave them in the comment section. If you'd like check out some other videos, go to
AskDoctorJo.com And remember be safe, (Iron Canine's out there to help you out), have
fun, and I hope you feel better soon.