Is It Ok to Run With a Groin Strain? Symptoms, Recovery Time & More
The groin area is a complex area that can often cause issues for runners. However, a groin strain or groin pain only makes up for less than 3% of injuries a runner experiences. Even though they don’t represent a large portion of injuries runners get, they are often one of the hardest to get rid of. So, knowing this, is it ok to run with a groin strain? And what are the symptoms you might experience?
In this article, you will learn about:
– is it ok to run with a groin strain
– Should you run with groin pain
– The symptoms of a groin strain
– When you can start running after a groin strain
– Recovery time
So, if you want to learn about groin pain during and after running, continue reading to find out more!
What is a Groin Strain?
A groin strain or a pulled groin is the result of muscles being overstressed in the groin and thigh region. If either of these muscles is forced to tense too quickly or suddenly, they can end up getting overstretched, or in worst cases, torn.
So what is a groin strain?
A groin strain is usually an injury to a muscle-tendon combination. In this case, an injury to the adductor muscles of the thigh.
Groin strains generally aren’t too common within runners. Sports that require sudden and fast movements are more likely to experience this type of injury. That means athletes that play football, rugby, soccer, tennis, and hockey are far more likely to pull a groin muscle than a runner. In fact, 10% of all injuries in these sports are caused by a groin injury.
Continue reading to find out the symptoms of a strain in the thigh and groin region. As well as if it is ok to run with a groin strain.
Groin Strain Symptoms – What Are They?
Most people will know if they have pulled a muscle. However, symptoms include not just pain. Below are the most common groin strain symptoms you might experience.
– Tenderness in the groin
– Tenderness in the inside of the thigh
– Pain when lifting your knee
– Pain when pressing the legs together
– A Pop or Snap feeling during the injury
– Severe pain after pulling the muscle.
However, there are different degrees of strains and groin strains are divided into three degrees of severity.
1st degree strain – If you experience a first degree strain you will generally feel mild pain and tenderness. You will also lose a small amount of strength and movement.
2nd degree strain – A 2nd degree strain increases in pain, generally classed as a moderate level of pain. Strength and movement is often affected and there may be some tissue damage too.
3rd degree strain – The worse out of the three. A 3rd degree strain often results in a complete tear of the muscle, followed by extreme pain. Severe loss in strength, mobility, tenderness, and bruising is usually guaranteed.
If you experience any of the above symptoms, talk to you doctor. They can help diagnose what severity the strain is, as well as run some tests such as a X-ray or MRI. Doing so, can often rule out any other problems too.
When Can I Start Running After Groin Strain?
If you are wondering when you can start running after a groin strain, there is no direct answer. The severity of the strain will dictate the recovery time, and when you can start back running.
However, you can typically start some light strength training of surround muscles as long as it doesn’t cause pain to the injured area. Then if you have a grade 1 strain, you should be able to return to some stretching and flexibility exercises after a 1-2 weeks.
Unfortunately if you have a more severe grade of strain, running will be out of the question for at least a few weeks. Sometimes, with a grade 2 tear, you can be out of running for a month or more.
If you have experienced a grade 3 tear, it can often take months before you can run again.
Pulled Groin Recovery Time
Generally a pulled groin recovery time will vary from person to person and the severity of the tear. Your physiotherapist or doctor can help give you an estimated recovery time. But the most common strains will take between 2-4 weeks to recover from.
What Exercise Can I Do With a Groin Strain?
While your recovering from a groin strain, it is important to stay away from movements and exercises that may increase stress on the groin area. This includes any sports where shape and fast movements are required, heavy lifting or leg exercises. So with that being the case, what exercise can I do with a groin strain?
Below are three exercises you can do if you have a pulled groin from running.
Hip adductor stretch
This exercise helps strengthen and stretch the inner thigh muscles. If you are extrememly tight in the inner thigh muscles, place a pillow under your knees.
1. Start by lying on your back and bend you knees
2. Firmly place your feet on the floor
3. Drop your knees to the side and push your soles of your feet together.
4. Hold this osition for 30-45 seconds
5. Return to the starting position and repeat 3-5 times.
Hamstring stretch on wall
While not directly related to the groin, stretching you hamstring can help relieve discomfort in the groin area.
1. Lying on you back next to a door way.
2. Lift the leg closest to the doorway and place upright against the wall.(so your heel is resting against the wall with a straight leg
3. Hold this position for 30-45 seconds and repeat 3-6 times on each leg.
Straight leg raise
the straight leg raise helps strength the thigh muscles. However, when doing this exercise make sure to engage your thigh and leg muscles while keeping you leg as straight as possible.
1. Lie on the floor and on your back
2. Extend your legs out
3. Bend the injured free leg and press your foot to the floor
4. Engage and tension the thigh muscles of the affected leg and raise your leg 8-10 inches off the floor.
5. Hold for 10-20 seconds and aim for 15 repetitions
While there are many more exercises that can help when you are recovering from a groin strain. The exercises above aren’t to strenuous that they can usually be performed a few days after a grade 1 or grade to strain.