Hip & pelvis
Groin Strain (Adductor Strain)
A groin strain is an injury to the inner-thigh adductor muscles, causing pain on the inside of the groin when kicking or changing direction. Common in football.
Common symptoms
- Pain on the inside of the groin or upper inner thigh
- Pain when kicking, changing direction or pushing off sideways
- Pain or weakness squeezing the knees together
- Tenderness close to the pubic bone where the adductors attach
- Tightness or pain stretching the legs apart
- In larger strains, bruising on the inner thigh or a sudden sharp pain during play
Overview
The adductors are the muscles on the inside of the thigh that pull the legs together and stabilise the pelvis when you change direction, kick or skate. A groin strain is an overstretch or tear in one of these muscles, most often adductor longus, usually close to where it attaches near the pubic bone. The pain is felt on the inside of the groin and upper inner thigh, rather than at the front of the hip.
Groin strains are among the most common injuries in football, ice hockey, skating, rugby and racket sports — anything involving kicking, cutting, sliding or sudden sideways movement. Some happen in a single moment, such as stretching for a ball; others build up gradually as overuse adductor pain, which can become long-standing if training continues unchanged.
This is different from a hip flexor strain, which affects the front of the hip, and from hip impingement, which comes from the hip joint itself. Many groin strains recover well with a structured strengthening programme, although recovery times vary and re-injury is common if the adductors are not rebuilt fully before returning to sport.
Causes and risk factors
- Kicking, especially long passes or shooting with the instep
- Sudden change of direction, side-stepping or sliding into a tackle
- Skating, ice hockey and other sports with powerful sideways push-off
- A previous groin injury — a strong risk factor for another
- Adductors that are weak relative to the demands of your sport
- Reduced hip range of movement, including stiffness from hip impingement
- A sudden increase in training or matches, particularly at the start of a season
How we may be able to help
Groin pain has many possible sources, so we assess carefully: testing the adductors with squeeze and stretch tests, checking the hip joint for impingement or a labral problem, examining the hip flexors and lower abdominal wall, and screening for hernia signs or referred pain from the lower back. If anything suggests a hernia or a non-muscular cause, we will advise on onward medical review.
Our physiotherapists use a staged plan: early protection, then adductor strengthening that progresses from isometric squeezes to Copenhagen-style exercises, combined with hip and core strength, change-of-direction drills and sport-specific loading. Evidence suggests that adductor strengthening may help reduce the risk of future groin injury, so this continues into your normal training.
Dry needling may help with tight, guarding adductor and hip muscles, and interferential therapy may be used for short-term pain relief. Kinesiology taping may provide comfort during the return to sport. If symptoms are not settling as expected, or imaging is needed, an online private GP consultation can be arranged.
What you can do at home
- Stop kicking, sprinting and sudden side-steps for the first few days; gentle walking is fine
- Use a wrapped ice pack on the inner groin for 10–15 minutes several times a day in the first 48 hours
- Avoid wide-leg stretches and the splits while the area is sore
- Begin gentle adductor squeezes (a ball or pillow between the knees) as advised by your therapist
- Keep fit with cycling or upper-body work if it is comfortable
- Return to football or skating gradually, starting with straight-line running before cutting and kicking
Frequently asked questions
Is it a groin strain or a hip flexor strain?
A groin strain affects the adductors on the inside of the thigh, with pain near the pubic bone and when squeezing the knees together. A hip flexor strain is felt at the front of the hip and when lifting the knee. Both can happen together, and our assessment works out which muscles are involved.
Could my groin pain be a hernia?
Some groin pain comes from the abdominal wall rather than the muscles, including hernias. A lump that appears when you cough or strain, or pain or swelling in the testicles, needs medical review. We screen for these signs and will advise you to see a GP if needed.
When can I play football again?
It depends on how severe the strain is, so we avoid set timescales. Return is guided by squeeze strength compared with the other side, comfortable kicking and change of direction, and completing sport-specific drills. Going back too early is a common cause of re-injury.
Should I stretch my groin?
Not hard in the first few days, as forceful stretching can aggravate the tear. Gentle movement within comfort is fine. Strengthening the adductors is the more important part of recovery, and stretching can be built back in as the pain settles.
This page is general information, not a diagnosis. A clinician will assess you before recommending any treatment. Outcomes vary from person to person. Written with reference to NHS and other peer-reviewed guidance.