Last updated 27/12/2023 by The pain clinics - Interdisciplinary Health

5 Exercises Against Light Stretch

Do you suffer from groin strain? Here are 5 good exercises that can strengthen and stretch the right muscles - and thus prevent groin strain. You can read more about groin stretches here  - to gain a better understanding of this troublesome condition that has put an early end to many a sports career. The purpose of these exercises is to prevent and prevent groin strain, but we point out that you must expect to do the exercises 3 times a week for 8-12 weeks before you notice a significant effect. Treatment may be necessary at clinics in combination with exercise for optimal recovery.

It is two main causes of groin strain - one is a sudden misload far beyond what the muscle and muscle fibers can withstand and the other is a long-term, gradual overload that breaks down the muscle fibers over time until the injury occurs. The former is called acute groin strain and the second is called chronic groin strain. Footballers, such as former iliopsoas-injured Wayne Rooney, and other athletes who use sudden twists and movements are more prone to groin injuries than others. Muscle tension in the groin is closely linked to too weak support muscles in the hip, buttocks and lower back - ie too weak in relation to what you want to use it for. Feel free to try these exercises for increasing muscle mass and hip function. Feel free to contact us via our Facebook page if you have comments, input or questions.

Also try: - 6 Exercises for Stronger Hips

In combination with these exercises, we recommend increasing your daily exercise, for example in the form of walking in rough terrain or swimming. If you already have a proven diagnosis, we recommend that you check with your clinician (physician, chiropractor, physiotherapist or similar) whether these exercises are suitable for you.

1. Standing knee lift (with or without elastic)

This exercise trains a very important muscle that can help prevent groin strain - namely the iliopsoas. It is important to train in this movement for the vast majority of those who play sports, but especially those who play handball and football etc. sports. The exercise can be done with or without elastic - if you have a significant weakness in the area, then we recommend starting without elastic and then do with elastic resistance as a progression exercise. The exercise is performed 4-5x times a week with 2 sets x 15 repetitions.

A) Starting position (with elastic).

B) Lift the leg controlled upwards and forwards. Then lower your leg slowly down to the starting position.

2. Squat

A: The initial position. Straighten your back and stretch your arms out in front of you.

B: Bend down slowly and stick out your butt. Make sure you tighten the abdominal muscles and maintain the natural curve of the lower back.

The exercise is carried out with 10-15 repetitions over 3-4 sets.

3. "Monster walk" with elastic

An excellent exercise for improved function in the knees, hips and pelvis - as we have mentioned earlier, these are structures that can act directly as shock absorbers on the legs, ankles and feet. For this exercise we recommend a Perform Better training tram (rose or green - use the code hurt2016 for a 10% discount).

Find a training band (usually customized for this type of exercise - you can buy one here  for example) that can be tied around both ankles as in a large circle. Then stand with your feet shoulder-width apart so that there is good resistance from the strap to your ankles. Then you should walk, while working to keep your legs shoulder-width apart, a bit like Frankenstein or a mummy - hence the name. The exercise is performed in 30-60 seconds over 2-3 sets.



Knee failure

Outcome can be performed in several ways, both with and without weight manuals. Keep in mind the rule "do not kneel over toes" as this will cause too much pressure in the knee and can cause both injury and irritation. A good exercise is a properly performed exercise. Repetitions and sets vary from person to person - but 3 sets of 12 repetitions are something to aim for.  8-12 repetitions on both sides above 3-4 sets.

5. Diagonal sliding exercise

Start in the starting position with a smooth slide (possibly kitchen cloth) underneath the side you will be training first. But a safe and quiet movement allows the leg to slide out to the side while naturally bending the opposite leg to maintain balance. Excellent training to ensure optimal function in inner and outer thigh muscles. Repeat the exercise over 3 sets of 10-15 reps on both sides. Customize according to ability.

Summary:

5 exercises for groin stretching (stretching of the groin) that can prevent and prevent overloading of the groin. Exercises can reduce groin stretch by strengthening relevant muscle groups and thus increasing their injury prevention properties.

What can I do even against pain in muscles, nerves and joints?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

6. Prevention and healing: Compression noise like that like this can increase blood circulation to the affected area, thereby speeding up the natural healing of injured or worn muscles and tendons.

Recommended products for pain relief

Biofreeze (Cold / cryotherapy)

Feel free to contact us at YouTube or Facebook if you have any questions or similar regarding exercise or your muscle and joint problems.

Also read: Hurt in the groin?

Also read: - THIS You Should Know About Spinal Stenosis

Also read: - AU! Is it Late Inflammation or Late Injury? (Did you know that the two have two vastly different treatments?)

Also read: - 8 good advice and measures against sciatica and sciatica

Popular article: - New Alzheimer's treatment restores full memory function!

Also read: - 4 Clothes Exercises against Stiff Back

- Do you want more information or have questions? Ask our qualified health care provider directly (free of charge) via oursFacebook Page or via our “ASK - GET ANSWER!"-column.

VONDT.net - Please invite your friends to like our site:

We are one free service where Ola and Kari Nordmann can answer their questions about musculoskeletal health problems - completely anonymously if they want to.

Please support our work by following us and sharing our articles on social media:

- Please follow Vondt.net on YOUTUBE

(Follow and comment if you want us to make a video with specific exercises or elaborations for exactly YOUR issues)

- Please follow Vondt.net on FACEBOOK

(We try to answer all messages and questions within 24 hours. We can also help you tell you which exercises are right for your problem, help you find recommended therapists, interpret MRI answers and similar issues. Contact us at day!)

Images: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.