Groin Strain Stretches & Exercises – Ask Doctor Jo

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Groin strains can be very painful, and the whole inner thigh might hurt. These simple stretches and exercises should help the healing process. See Doctor Jo’s blog post about this at:

The first stretch will be lying down on your back. This is a modified butterfly stretch, and if you are really sore, you should start with this one. Prop your knees up and put your knees and your feet close together. Then gently drop your knees out to the sides, opening up like a butterfly. Go until you feel a good, but not painful stretch. If you need more of a stretch, you can push down on your legs with your arms. Hold this stretch for 30 seconds, and do three.

The next stretch is called an active assisted hamstring stretch because you are actively doing the stretch. Grab the back of your thigh, and bring your hip to about 90 degrees. Slowly start to straighten your leg until you feel a good stretch as seen in the video. Not everyone will be able to straighten their knee completely. Do three sets of 30 seconds on each side.

Now you will do some exercises. The first exercise is going to be a simple straight leg raise (SLR). You want to squeeze your muscles tight to lock out the knee and pull your toes towards your head to keep the whole leg straight. This will work your hip flexor muscles when you lift your leg off the ground. Use slow controlled movements to make sure you are using the muscles and not momentum. Start off with ten, and work your way up.

Then you will lie on your side with the leg you want to work on the ground. Keep your body in a straight line, and bend your top leg in front of or behind the bottom leg. Keep the bottom leg straight and try not to bend your knee. Lift your leg off the ground only about 4-6 inches. Start with 10-15 and work your way up. If you have ankle weights, you can add those when it becomes easy.

The next exercise will be a side plank with hip drops. You can do this modified with your knees bent and on the ground, or you can get into a full plank position. Make sure your elbow lines up with your shoulder, and that your body is in a straight line. Go up into the side plank position, and then slowly drop your hip almost to the ground. Then come back up into the plank position. Start off with about 10 of these.

Finally you will stretch your inner thigh/adductor muscles. In a tall kneeling position, put the let you want to stretch out to the side of your body. Point your toes forward, and try to keep your leg straight. Lean downward and away until you feel a stretch. Hold it for 30 seconds, and do it three times.

Related Videos:

Pulled Groin Pain Stretches:

Inner Thigh Strengthening Exercises:


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Doctor Jo is a Doctor of Physical Therapy.


Groin Strain Stretches & Exercises:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.


AskDoctorJo says:

Buy a printable worksheet with the Groin Strain Exercises & Stretches in this video here:
Don't forget to hit the 🔴 SUBSCRIBE 🔴 button above! Find all of my videos at

Borahae Park says:

2:25 i can't lift my leg

Gaming with Coollou says:

This was really helpful, thank you!

Richard Houston says:

You rock Dr. Jo! You also helped me with loose meniscus in my knee so I could avoid surgery. Thank you so much!.

Neil Beech says:

your dog is so cute

Satle Squad says:

can someone confrom if groin injury/weakness cause testicle pain?

J Eúsebio says:

pulled my groin doing weighted lunges
stayed away from leg exercises aside from walking, need to do more to get back into it

Adi Vation says:

This is the best stretch ever for groin pain.i got instant relief from my running groin injury.cant thankyou more❣️From India

karen horton says:

I’m experiencing this right now but only on my left thigh. Just watching you do this 1st stretching is bringing tears to my eyes.
I don’t even think I can get that low on the floor.
What’s the 1st step?

Stewpit says:

I am not able to lift my leg up, what should I do?

F Smith says:

I don’t know if you still check this video’s comments, but I was wondering how often a day I should do these stretches.

Sandy Johnson says:

Can you start these exercises when your groin is painful

The Homemaker Skills says:

Hii!! I started feeling pain from yesterday as I did some stretches which were new to me and suffered a groin…. I can't walk now. I tried this exercise now but it doesn't feel changed. What should I do?

Caspian's Cars says:

Thank you so much!!!😌😌😌😌😌😌

Bruce Lee ✓ says:

I dont get a stretch in the butterfly position anymore and im still tight there 😭

Stellar Z Fanpage says:

very helpful. strained my groin from soccer and doing these every night to recover.

YeetusMcfeetus says:

Holy sh** it fixed my groin pain after one go!

Sheila Davidson says:

Couldn't lift my injured leg from the ground on the third exercise

N Robb says:

With this help with groin tightness?

Can you do videos on LCS and UCS?

SAQN says:

Today at work I slipped on paper and did the splits come home after a long day of work with groin pain watched this and immediately feeling relief thank you

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