Pain in your groin or inner thigh can make walking, running, climbing stairs, and participating in sports uncomfortable. One possible cause is an adductor strain, an injury involving the muscles responsible for bringing your legs towards the middle of your body.
Adductor strains are common among people who participate in sports involving kicking, sprinting, jumping, and sudden changes of direction. However, they can also happen during everyday activities when the muscles are overstretched or exposed to more force than they can tolerate.
Depending on the severity of the injury, you may experience mild discomfort, muscle weakness, swelling, bruising, or difficulty moving your leg.
In this guide, we explore seven helpful tips for managing an adductor strain, understanding the recovery process, and how physiotherapy may support your return to everyday activities.
What Is an Adductor Strain?
The adductor muscles are located along the inner side of your thigh. They help bring your leg towards the centre of your body and contribute to hip stability during walking, running, and other movements.
The main adductor muscles include:
Adductor longus: Helps bring the thigh towards the body’s midline.
Adductor brevis: Supports hip adduction and movement control.
Adductor magnus: A larger muscle that helps move and stabilise the hip.
Gracilis: Assists with bringing the thigh inward and bending the knee.
Pectineus: Helps with hip movement and stability.
An adductor strain occurs when one or more of these muscles or their tendons become overstretched or damaged.
Common causes and contributing factors include:
Sudden changes in direction during sports.
Repeated kicking movements.
Sprinting and rapid acceleration.
Jumping and landing activities.
Inadequate muscle conditioning.
Muscle fatigue.
Previous groin or hip injuries.
Sudden increases in training intensity.
Football, hockey, martial arts, and other sports involving quick leg movements can place considerable demands on the adductor muscles.
Common Symptoms of an Adductor Strain
Symptoms vary depending on the location and severity of the injury.
Common signs include:
Groin pain: Discomfort around the inner thigh or groin region.
Tenderness: Pain when pressing the affected muscle.
Muscle tightness: A pulling sensation along the inside of the thigh.
Swelling: Localised swelling around the injured area.
Bruising: Discolouration may appear following a more significant injury.
Muscle weakness: Difficulty bringing your leg towards the centre of your body.
Movement difficulties: Pain when walking, running, kicking, or climbing stairs.
Some people experience sudden pain during exercise, while others notice discomfort developing gradually.
A sudden popping sensation, significant bruising, severe weakness, or difficulty walking may indicate a more serious injury and should be assessed promptly.
7 Helpful Tips for Managing an Adductor Strain
The following strategies may help manage symptoms and support recovery. The appropriate approach depends on the severity of the injury and your individual assessment.
1. Reduce Activities That Trigger Groin Pain
Continuing activities that place excessive pressure on the injured adductor muscles may aggravate symptoms.
During the early stages, temporarily reduce activities such as:
Sprinting and running.
Football and other kicking sports.
Sudden changes of direction.
Jumping and landing exercises.
Deep side lunges.
Movements that force your legs apart.
You do not necessarily need to stop all physical activity. Comfortable everyday movement may be appropriate depending on the severity of your injury.
The aim is to reduce excessive loading while allowing the injured muscle to recover.
Avoid pushing through sharp or increasing groin pain.
2. Manage Pain and Swelling
An acute adductor injury may cause discomfort, swelling, or bruising around the inner thigh.
You can consider the following measures:
Temporarily reduce painful activities.
Apply a wrapped cold pack for short periods.
Wear comfortable clothing that does not place pressure on the area.
Take breaks when everyday movements become uncomfortable.
Avoid activities that repeatedly increase pain.
If using a cold pack, wrap it in a towel and apply it for approximately 15–20 minutes. Never place ice directly against your skin.
Compression may be appropriate for some injuries, but it should not cause additional discomfort or restrict circulation.
Seek medical assessment if swelling or bruising is substantial or your ability to walk is significantly affected.
3. Avoid Aggressive Stretching in the Early Stage
Stretching may form part of later rehabilitation, but forcing an injured adductor muscle into a stretched position too early may increase discomfort.
For example, wide-leg stretches or deep side lunges may place excessive tension on the injured area.
Instead:
Avoid forcing your legs apart.
Do not perform painful groin stretches.
Begin with comfortable hip movement as tolerated.
Avoid bouncing during stretching.
Follow professional advice before increasing flexibility exercises.
As the injury improves, gentle mobility exercises may be introduced when appropriate.
The goal is to restore comfortable movement gradually rather than forcing the muscle to stretch before it is ready.
4. Maintain Comfortable Hip Movement
Complete inactivity for prolonged periods may contribute to stiffness and reduced muscle function.
When symptoms allow, gentle movement can help maintain hip mobility.
Depending on your injury, suitable movements may include:
Comfortable hip bending and straightening.
Gentle knee movements.
Short walks if they do not cause significant pain.
Controlled hip movements within a comfortable range.
Regular changes in position during prolonged sitting.
Avoid movements that cause sharp pain or make you limp.
If walking is difficult, a healthcare professional can assess whether temporary support or modified weight-bearing is necessary.
5. Gradually Rebuild Inner Thigh Strength
Strengthening exercises are an important part of adductor strain rehabilitation.
The muscles need to gradually regain their ability to manage everyday and sporting demands.
Depending on your recovery stage, exercises may include:
Gentle inner thigh squeezes using a pillow.
Controlled hip adduction exercises.
Gluteal strengthening.
Core stability exercises.
Progressive resistance training.
Sport-specific movement exercises.
Begin with exercises that match your current strength and comfort level.
As your symptoms improve, your physiotherapist may gradually increase the resistance and complexity of the exercises.
Avoid suddenly returning to heavy resistance training or explosive movements.
6. Consider Individualised Physiotherapy
Physiotherapy may help guide recovery following an adductor strain, particularly when pain or weakness affects your everyday activities.
An assessment may examine:
Hip movement and flexibility.
Adductor muscle strength.
Surrounding hip muscle strength.
Tenderness around the groin.
Walking and movement patterns.
Functional activities that reproduce your symptoms.
Previous hip or groin injuries.
Based on the findings, your physiotherapist may recommend:
Progressive adductor strengthening.
Appropriate hip mobility exercises.
Core and gluteal strengthening.
Balance and movement-control training.
Advice on modifying exercise activities.
A gradual return-to-sport programme.
For example, someone who develops groin pain while playing football may need to rebuild inner thigh strength and gradually reintroduce running, kicking, and direction changes.
Physiotherapy cannot guarantee a particular recovery time. The programme should be adjusted according to the injury’s severity and your response to rehabilitation.
At PAX Physiotherapy in Modbury North, you can enquire about available physiotherapy and exercise rehabilitation services to discuss whether an assessment may be suitable for your groin-related concerns.
7. Return to Sports and Exercise Gradually
Returning to intense exercise too quickly may increase the risk of reinjury.
Before returning to demanding activities, consider whether you can:
Walk comfortably without limping.
Move your hip through an appropriate range.
Perform suitable adductor strengthening exercises.
Complete functional movements with good control.
Tolerate gradual increases in activity without significant symptom aggravation.
A return-to-sport programme may begin with light activity before progressing towards:
Jogging.
Faster running.
Acceleration and deceleration.
Controlled direction changes.
Kicking movements.
Sport-specific drills.
Your return should be guided by strength, movement quality, and activity tolerance rather than pain reduction alone.
If symptoms return during progression, reduce the activity level and seek professional advice.
How Is an Adductor Strain Diagnosed?
A healthcare professional will usually begin by asking about your symptoms, how the injury occurred, previous injuries, and your sporting or daily activities.
A physical examination may include:
Checking hip movement.
Assessing inner thigh muscle strength.
Examining tenderness around the groin.
Testing comfortable hip adduction.
Observing your walking pattern.
Assessing functional movements.
Adductor strains may be classified according to their severity.
Grade 1 – Mild strain: A small number of muscle fibres are affected. Pain is generally mild, and muscle strength is mostly preserved.
Grade 2 – Moderate strain: More muscle fibres are damaged, potentially causing greater pain, weakness, and difficulty with movement.
Grade 3 – Severe strain: A complete or near-complete muscle or tendon tear may occur, causing significant pain and loss of function.
Ultrasound or MRI may be recommended when a more significant injury is suspected. X-rays may be considered if a bone injury or avulsion fracture needs to be investigated.
Not everyone requires imaging. The appropriate investigations depend on the clinical assessment.
It is also important to remember that not all groin pain comes from an adductor strain. Hip joint problems, hernias, tendon conditions, and other medical conditions can cause similar symptoms.
How Can Physiotherapy Help With Adductor Strain Recovery?
Physiotherapy may help restore muscle strength, hip movement, and functional ability after an adductor injury.
The rehabilitation programme is generally progressed in stages according to symptoms and physical capacity.
Early Recovery
The initial focus may include:
Reducing activities that aggravate pain.
Maintaining comfortable hip movement.
Managing swelling and discomfort.
Establishing suitable everyday activity levels.
Strength and Movement Rehabilitation
As symptoms improve, rehabilitation may gradually target:
Adductor muscle strength.
Gluteal muscle strength.
Core stability.
Hip mobility.
Balance and movement control.
Return to Physical Activity
The later stages may involve gradually reintroducing running, jumping, kicking, and sport-specific movements.
Your physiotherapist can help monitor your progress and adjust the programme when necessary.
The aim is to restore the strength and movement capacity needed for your everyday activities and preferred sports.
How Long Does an Adductor Strain Take to Heal?
Recovery time depends on the severity of the injury, the muscle involved, and how well the rehabilitation programme progresses.
Mild strains may improve within a few weeks, while more significant injuries can take several months.
Factors that influence recovery include:
The extent of muscle damage.
Previous groin or hip injuries.
Your general physical conditioning.
The physical demands of your work or sport.
Whether the injured muscle is repeatedly overloaded.
Your response to rehabilitation.
Returning to sport before restoring sufficient strength and movement control may increase the risk of reinjury.
Avoid using pain reduction alone as the only measure of recovery. Strength, movement quality, and activity tolerance are also important.
If your symptoms are not improving or become worse, seek further assessment.
Frequently Asked Questions About Adductor Strain
1. What does an adductor strain feel like?
An adductor strain commonly causes pain or pulling along the inner thigh or groin. Discomfort may increase when bringing your legs together, running, kicking, or changing direction.
2. Can walking make an adductor strain worse?
Walking may be comfortable with a mild strain, but longer distances or faster walking may aggravate symptoms. Adjust your activity according to your comfort and avoid continuing if you develop significant pain or a limp.
3. Should I stretch an injured adductor muscle?
Aggressive stretching should be avoided during the early stages of an injury. Gentle mobility and stretching may be introduced later when appropriate, depending on pain and recovery progress.
4. Can physiotherapy help with an adductor strain?
Yes. Physiotherapy may help restore inner thigh strength, hip movement, and functional ability through an individualised rehabilitation programme.
5. Can I exercise with an adductor strain?
You may be able to continue activities that do not place excessive demand on the injured muscle. However, sprinting, kicking, jumping, and painful movements should be temporarily modified until your recovery allows them to be reintroduced.
6. How can I prevent another adductor strain?
Regular strengthening, appropriate warm-ups, gradual increases in training intensity, adequate recovery, and sport-specific conditioning may help reduce the risk of future injuries.
7. When should I see a doctor for groin pain?
Seek medical advice if groin pain is severe, swelling or bruising is substantial, walking becomes difficult, or symptoms are not improving. Sudden severe pain or a significant popping sensation during injury should be assessed promptly.
Get Support for Groin Pain at PAX Physiotherapy
An adductor strain can affect your walking, exercise routine, sports participation, and everyday activities. Appropriate management and gradual rehabilitation can help you work towards restoring comfortable movement and strength.
If you are experiencing persistent groin pain or difficulty moving your leg, consider seeking professional assessment to identify the cause and discuss suitable treatment options.
PAX Physiotherapy in Modbury North offers physiotherapy and exercise rehabilitation services for suitable musculoskeletal conditions. Contact the clinic to discuss available services and appointment options.
PAX Physiotherapy
Address: Unit 2, 438 Montague Road, Modbury North SA 5092
Phone: 08 8333 8333
Mobile: 0499 999 636
Email: admin@paxphysiotherapy.com.au
Medical Disclaimer
This article provides general educational information and is not a substitute for professional medical advice, diagnosis, or treatment. Groin pain can have several causes, including muscle injuries, hip joint conditions, and non-musculoskeletal problems. Seek professional assessment if you experience severe pain, substantial swelling or bruising, difficulty bearing weight, or symptoms that do not improve.
