Prophylaxis
In order to prevent groin strain in principle, it is important to warm up before sporting activities, and it is particularly important to use all muscle groups that will later be used in sports. The warming up should ideally last 15-20 minutes and should include endurance exercises that do not put too much strain on the muscles. For example, easy running or cycling is a good way to prevent groin strain.
If possible, warm-up exercises should be done with slightly warmer clothing to protect the muscles. Furthermore, stretching exercises are particularly important as a prophylaxis before a pulled groin. However, these should be performed after the sporting activity if possible, when the muscle groups are well supplied with blood from the sport.
It should be noted, however, that stretching exercises during weight training are not advisable, as they contribute to the injury of muscles through reduced blood circulation. It is also important to listen to your body and to stop exercising immediately if you experience pain or cramps.If particularly endangered areas, possibly due to previous groin strain, are known, it may be useful to strengthen them with a tape bandage or a bandage. As already mentioned, all strains should be warmed up thoroughly and comprehensively before the sport.
This includes a short break-in as well as stretching the muscles that will be used later. Movements should always be performed cleanly and within the scope of your own athletic possibilities. After training, the muscles should be stretched.
Working with foam rolls loosens the fascia adhesions after exercise, improves regeneration and prevents injuries. Especially in running sports such as athletics, but also in other sports, a loose running training should be carried out after training. As already mentioned, the time of treatment of a groin strain strongly depends on the degree of injury.
In the case of a slight groin strain, it can be assumed that, if the instructions of the treating physician are followed, the injury will improve after a few weeks. In the case of a severe or moderate groin strain, however, the sports break and physiotherapeutic treatment is longer, which proportionally increases the treatment time. Stress should be avoided in any case, as there is a risk of developing a chronic groin strain, which can last up to 6 months before the injury has healed.
In particularly severe cases that require surgery, a recovery phase usually lasts around 3 months. After a healed strain in the groin, which has led to torn muscle fibers, it is important to note that small scars always remain, which can promote a recurring strain in the groin. This must be taken into account when training again after the injury.
