Stretching and strengthening exercises

After a minor groin injury, it is important to return to your normal activity level gradually to avoid reinjury. It may take 4 to 6 weeks or longer for a groin injury to heal. Gentle exercises can be started after the pain and other symptoms start to go away.

Stretching exercises begin with range-of-motion exercises. These are controlled stretches that prevent stiffness and tendon shortening. Gently bend, straighten, and rotate your leg and hip. If you have increasing pain, slow down or stop the exercises.

You may do strengthening exercises with light weights, such as ankle weights, after the pain has decreased and your flexibility has improved.

Non–weight-bearing activities, such as swimming or cycling, may be helpful depending on the seriousness of your injury. A sports medicine health professional or trainer can advise you about fitness activities.