Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
How groin strains happen
A sudden change of direction, an overstretch or a forceful kick can overload the inner-thigh muscles, especially when fatigued or underprepared. Pain is usually felt high on the inner thigh and can be sore to stretch or press. Significant strains, with marked pain, swelling, bruising or weakness, are worth having assessed to gauge severity.
Recovering well
Early on, calm things down with relative rest and pain-free movement. As it settles, progressive strengthening of the adductors builds back the capacity needed for cutting and kicking. Returning to sport should be gradual and based on regaining strength and confidence, since coming back too soon at full intensity is the usual cause of re-injury.
Where massage helps
Once the acute phase has passed, massage around the inner thigh and hip can ease surrounding tightness and support comfort as you progress your strengthening. It complements rehabilitation rather than replacing it, and we avoid working directly on a fresh, acute strain. Groin pain that lingers or keeps returning is worth a professional assessment.
Key takeaways
- Adductor strains are common in cutting and kicking sports
- Calm the early phase, then rebuild strength progressively
- Return to sport gradually to avoid re-injury
- Massage helps after the acute phase, alongside rehab
Frequently asked questions
How do I avoid a repeat groin strain?
Rebuild adductor strength fully, warm up properly, and return to cutting and kicking gradually rather than jumping straight back to full-intensity sport.
When should groin pain be checked by a doctor?
Severe pain, significant swelling or bruising, an inability to weight-bear, or pain that keeps returning all warrant a professional assessment.