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由于过度使用，运动或剧烈的活动，可能会导致腹股沟应变损伤。

If you experience soreness, a strain, or a tear in your groin, you must take steps to heal. This involves taking a break from activities that aggravate your condition and doing exercises to repair and strengthen your groin.

Read on to learn about exercises you can use to rehabilitate a torn, strained, or sore groin muscle. We’ll also cover what typically causes groin strains, how to prevent them, and when to see a doctor.

经常发生在专业和娱乐运动员中groin strain是大腿内部的伤害。这些肌肉（称为内收肌肌肉）可能受伤或撕裂。

有时，肌肉菌株被称为拉肌肉。通常，腹股沟菌株是轻微的伤害，尽管它有可能变得更严重。

腹股沟菌株的体征和症状

腹股沟菌株的体征和症状包括疼痛，肿胀以及内收肌的迁移率，附近的肌腱或接近耻骨。略有瘀伤，肌肉无力和痉挛以及行走困难也是可能的。

What can cause a groin strain

腹股沟菌株通常是由于在跑步，跳跃或滑冰时突然移动而发生的。您也可能会体验groin discomfort when you walk。It can also happen when playing basketball, soccer, and ice hockey.

Kicking, turning, or twisting quickly can also cause this type of injury. Overuse of the adductor muscles can also cause groin strain, along with resistance training, a fall, or lifting heavy items.

Not warming up properly or pushing yourself too hard can also lead to groin strain, especially if you’re starting a new fitness program. Among women,右侧腹股沟疼痛or theleft side可能表明有潜在条件，例如kidney stonesor aurinary tract infection。

如果您认为是腹股沟压力并不能按预期的时间逐渐解决，那么与医生或物理治疗师一起进行跟进很重要，以排除 musculoskeletal disorders 那会模仿腹股沟疼痛。

How to heal a groin strain

First and foremost, stop doing the activity that you think may have caused the groin strain, or any activities that cause pain in this area. This is imperative to proper healing. Depending on thedegree of the strain，解决疼痛可能需要几周或几个月的时间。

疼痛消退后，您可以开始做伸展并进行锻炼以治愈腹股沟受伤。通常，您可以在最初受伤的几天内开始这些练习，但这取决于您的压力的严重程度。

本文概述的练习旨在在臀部，腹股沟和腿上轻轻地增强力量和灵活性。

从您发现最简单和最舒适的练习开始。远离任何会导致您疼痛或不适的运动。随着您的进展，您可以将其他练习添加到例程中。

For best results, do these exercises at least three times per week.

这项运动针对您的大腿内侧肌肉。如果您的紧绷感，请将垫子放在膝盖下。

  1. 躺在你的背上弯曲的膝盖。
  2. 将脚压入地板上。
  3. 让膝盖向侧面张开。
  4. 将脚的鞋底压在一起。
  5. Hold this position for up to 30 seconds.
  6. Return your knees to the starting position.
  7. 重复3次。

This exercise stretches the back of your thigh.

  1. Position yourself on your back near a doorway.
  2. Extend your unaffected leg in front of you on the floor of the doorway.
  3. 将受影响的腿沿着门框旁边的墙壁放置。
  4. Hold this position for up to 30 seconds.
  5. 重复3次。

这项运动在您的大腿肌肉中增强力量。在此运动中，让您的大腿和腿部肌肉保持腿部伸直。

  1. Lie on your back with your legs extended.
  2. 弯曲你的膝盖腿的影响。
  3. Press your foot into the floor.
  4. Engage the thigh muscles on your affected side.
  5. Raise your leg 8 inches from the floor.
  6. 慢慢将您的腿放在地板上。
  7. Do 2 sets of 15 repetitions.

您将需要一个阻力带进行此练习，这可以在大腿上增强力量。

  1. Stand with your back to a door.
  2. 进行循环，将电阻带围绕受影响的腿的脚踝。
  3. Place the other end of the resistance band around an anchor point.
  4. Engage the front of your thigh and keep your leg straight as you extend your leg forward.
  5. 慢慢回到起始位置。
  6. Do 2 sets of 15.

Purchase resistance bands online.

To prevent groin strains, take care when exercising or doing any strenuous activities. This is especially important if you’ve already had a groin strain or have muscle weakness in this area.

如果您从一项运动中休息一下，请恢复活动后慢慢开始。逐渐增加锻炼的强度和持续时间。这有助于您获得支持健康运动模式所需的力量和灵活性。

You may want to work on improving your endurance and range of motion in your lower body, too. Always include a warmup and cooldown in your workouts.

Another way to prevent groin injuries is to keep your核心强and engaged. A weak core has been shown to倾向于腹股沟伤害。

See a doctor if you have significant pain in your groin that’s not getting better with at-home treatment, which includes taking a break from activity.

Your doctor or physical therapist will ask about your symptoms and the possible cause of your injury. They’ll perform a physical examination that allows them to determine the location of your injury based on your pain levels. This may involve moving your adductor muscles and testing your leg’s range of motion. Some cases may require an X-ray orMRI。

Your doctor or physical therapist will also determine the seriousness of your injury. They’ll decide if it’s a grade 1, 2, or 3 groin strain. From there, they can decide on the best treatment plan based on your individual conditions, age, fitness ability, and general health.

Your treatment plan may include物理疗法that consists of exercises, stationary cycling, and treadmill walking. At home, you can elevate, ice, and wrap your affected leg while resting as much as possible. Some cases may require crutches.

要在您所在地区找到物理治疗师，请使用美国物理治疗协会Find a PT tool。

当您从腹股沟拉伤中康复时，请远离任何增加疼痛水平的活动。同样重要的是您继续做groin exerciseseven after you see improvements.

It may take anywhere from a few weeks to several months to make a full recovery. Once you’re fully recovered, you can slowly start your other activities again.

Pay attention to how your groin area feels as you start to become more active. Reduce the intensity and duration of your activities if you start to feel the pain returning.