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Home exercise program · Hip
Groin and hip flexor strains respond best to progressive strengthening of the inner thigh, hip flexors and core. A well-known trial found that an active strengthening program returned far more athletes to sport than passive treatments alone. Progress steadily, but avoid sprinting and kicking until strength has returned.
Start loading the muscle gently.
5 to 10 repetitions, hold 10 to 30 seconds, once or twice a day
Pain during the squeeze should stay mild, 3 out of 10 or less.
3 sets of 10 to 15, hold 2 to 3 seconds at the top, once a day
Progress to a single-leg bridge when 15 feel easy.
Build strength in the inner thigh and hip flexors.
3 sets of 10 to 15, once a day
Keep the toes pointing forward.
3 sets of 10 to 12 each side, every other day
Start without a band if this is painful.
3 to 5 repetitions, hold 15 to 30 seconds each side
Progress to straight legs when 30 seconds feels easy.
Build strength and control for running and cutting.
3 sets of 10 to 15 steps each direction, once a day
Keep your toes pointing forward and your trunk still.
3 to 4 sets of 6 to 10, every other day
Add a backpack or dumbbells as it gets easier. Slow and heavy builds tendon strength.
Advance when the current exercises cause pain of 3 out of 10 or less. Your therapist may add the Copenhagen adductor exercise as an advanced step.
Need more help?
Our physical therapists at the SIO Physical Therapy & MRI building, 745 Schnier Street in Columbus, work alongside Dr. Tannenbaum and can tailor this program to you.
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