Exercises for Groin Injuries

By Michael Hinckley
The standing stretch is one of the exercises to rehabilitate your groin.
The standing stretch is one of the exercises to rehabilitate your groin.

Groin injuries are easily one of the most painful injuries a golfer--or any athlete--can experience. But after the pain fades, there is often stiffness and soreness remaining that needs a particular set of exercises to treat. By using proper technique and following some advice, you can be back on the links as if you were never injured.

Medical Advice

Never try to treat any injury by yourself; medical professionals like physicians and physical therapists who specialize in sports medicine can guide you along your path to recovery. Also, they can provide important assistance should you overdo any exercise and re-injure yourself.

Sitting stretch

Stretch while sitting on the floor. Place your feet across one another and your knees outward "tailor style." Place your elbows on your knees and gently press down. Once you meet resistance, hold for five seconds and slowly release. Repeat 10 times.

Lying Stretch

Lie flat on your back. Place your knees together and lift them up while keeping your feet on the ground. Part your knees and slowly splay them outward until you feel the twinge of a pull. Hold for about five second and return to the beginning position. Repeat 10 times. Be careful not to "bounce" or jerk your legs at any point.

Standing Stretch

Stand up, legs slightly apart. Turn your left knee toward the outside of your body and lean left, bending at the knee. When you feel the muscle tighten, stop and wait five to 10 seconds. Slowly return to the starting position and do the same for your opposite leg. Repeat 10 times per leg.

About the Author

Michael Hinckley received a Bachelor of Arts degree in US history from the University of Cincinnati, a Master of Arts degree in Middle East history from the University of California at Santa Barbara. Hinckley is conversant in Arabic, and is a part-time lecturer at two Midwestern universities.

Photo Credits

  • Stockbyte/Valueline/Getty Images
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