30 SECONDS OF THERAPY: Athletic Groin Pain

START

1. Start Strengthening Your Inner Thigh Muscles (Adductors)

   1. Groin pain is strongly linked to weak adductor muscles. One major study found that athletes with pain had much lower strength in this area.

      1.  Pillow Squeeze: Lie on your back with a pillow between your knees. Squeeze for 5 seconds, relax, and repeat 10 times. (Download Exercise PDF)

   
   

2. Start Taking “Recovery Days” Seriously

   1. Around 83% of groin injuries happen from overuse, not accidents. That means your body’s been pushed too hard for too long.  A full day of rest (no workouts, no heavy activity) lets your muscles heal and rebuild.

      
      

3. Start Doing Light Mobility Work Before You Train

   1. People with groin pain often have less range of motion in their hips, especially when twisting or turning.

      1. hip circles, leg swings, or a short walk before activity to warm things up.

         (Download Exercise PDF)

STOP

1. Stop Playing Through the Pain

   1. Studies show that athletes with pain for more than 6 weeks had worse performance and longer healing time. Ignoring pain today could cost you weeks—or even months—later.

   
   

2. Stop Making Sharp, Fast Moves Without Warm-Up

   1. Cutting, sprinting, or kicking right off the bat? That can overload your groin area. These movements need a proper warm-up first, or your muscles could get injured.

   
   

3. Stop Skipping Strength Work in Favor of Only Stretching

   1. Stretching alone won’t fix this. Yes, mobility is important—but research shows lack of strength is a key cause of groin pain in athletes. You need both strength + flexibility. (Download Exercise PDF)

   
   

WHY

1. WHY It Happens: Overuse + Movement Stress

   1. Most athletic groin pain isn’t caused by a single fall or twist. It builds over time from repeating the same moves—kicks, pivots, cuts.  According to the research, hockey players, soccer players, and football athletes are the most affected because of all the direction changes and fast motion involved.

      
      

2. WHY It Matters: It Can Change How You Move

   1. Groin pain doesn’t just hurt—it also affects how you run, walk, and play. Over time, this can lead to strength and flexibility imbalances, leading to secondary hip pathologies. Early help (with rest and the correct exercises) can stop small issues from becoming big ones.