Pulled my grown

[Conda]

Meant to put *Groin*. I pulled this same muscle about a year ago wrestling . I was doing leg press warm up weight not even heavy, but at the wrong agle. What should I do to help recovery and how long before I can return to the gym

[goodlifting]

Lots of rest. Be patient. After a week or so you can start keeping it warm and flexible. Don't push it. Massage those adduction muscles. Gently.

I notice that many people who pull their groins have severe muscle imbalances. i.e. powerful quads and soft glutes.

[Ashop]

A groin strain I had has been the worst injury of my career. It happened a few years back and still nags me sometimes. Patience and rest.

[Fari]

Are there any warmups or stretching exercises that you guys can recommend for a pulled groin?

[songdog]

Did you go see a Doctor?

[Rob13]

I have the same issue. Felt like I tore my right groin 1.5 years ago squatting a relatively light weight. I read articles and babied it back then 3 weeks ago strained my left groin leg pressing instead of squatting, I talked to a trainer and will meet with him soon to have him check my form and look for an imbalance. The original groin injury seems to have never fully healed still gives me problems. If anyone has gone through this and found what the imbalance was and has some suggestions please let me know what to do. I don't want this to happen again.

[600@50]

If your gym has an adductor machine you can do some light sets to stretch out the muscles and flush in some blood. As you heal you can go heavier to guard against another injury. Set it up where you have full ROM and a full stretch on each rep.

[Rob13]

Thanks, when you say light reps do you mean a weight I can knock out 20 easy or start struggling.

Also...... I don't think I have ever seen a dude on the adductor machine. Do I wear leggings from now on on leg day?

[600@50]

Don't worry about working on the adductor machine. There's a guy here at my gym that swears by it that it helps with stabilization at the bottom of the squat and he squats almost 800. You'll see lifters' knees bowing in when they squat and part of the reason is weak adductor muscles. You'll have to decide how you feel and how much weight to use. I can use the whole 220 lb stack and hang another 45 lb plate on a pin for about 8-10 reps. But concentrate on a FULL stretch....as wide as you can go....and do full complete reps. Just don't get carried away with weight. Do FULL reps.

[Rob13]

Thank! Will do.

[ghost14]

A PT advisedme to ice and squeze a ball or a pillow betweenn legs. He said itwas kind of stretching. Normal stretching not advisble for first three weeks - for an adductor strain specifically.