Groin Strain (Adductor Injury)

Groin strains tear adductor muscles, common in hockey, soccer. Symptoms: inner thigh pain, weakness, bruising. Grades 1-3. Untreated, risks chronic pain.

Home Exercise Protocol

Week 1-2:
Adductor Stretch (2 sets, 15 sec): Sit, soles together, push knees down.
Isometric Squeeze (2 sets, 10 sec): Squeeze ball between knees.
NovaWell Hack: “Recovery Glide” (2 sets, 10 reps): Slide leg 5° out slowly.
Week 3-4:
Band Adduction (2 sets, 12 reps): Pull leg inward with band.
Side-Lying Leg Lift (2 sets, 12 reps): Lift inner leg 6 inches.
NovaWell Hack: “Groin Pulse” (2 sets, 10 reps): Pulse leg 2 inches in with band.

Objective: Ease pain, rebuild strength, restore mobility

Equipment: Resistance band, yoga mat