Have you been increasing your running distances lately?
Starting to test your body with the amount of weight you can lift?
Introducing new types of training into your routine?
Getting back into training for the first time in a while? OR simply for the first time?
Feeling sore in places you’re not used to? Hows the groin feeling?


Often people come into the clinic with complaints for super tight hip flexes (often simply from sitting all day at a computer during work) or even pinching feelings in the groin with no real explanation for why the issue started.

As we have touched on in previous blogs; movement is key when it comes to our bodies health. Throughout this blog we are going to introduce you to some simple movements you can do (even from home) to reduce your potential tightness or pain in your hip/groin area.

Please keep in mind that every body is different and that reading a blog should not substitute actually going in and seeing your physic so that they can provide an individual assessment and management plan that is specific to YOU!


1. Isometric Adductor Squeeze

  1. Lie on your back
  2. Put a foam roller between your knees
  3. Give it a gentle squeeze for 10-15 seconds
  4. Relax for 5-10 seconds, and repeat!

By squeezing the roller you’re asking your inner thigh/groin muscles to do some work, without the muscle itself getting any shorter or longer. This exercise can be used when groin pain is really taking its toll as it can be used as a way to essentially calm the muscles down.


2. Bent Knee Opening

  1. Lie down
  2. Keep your pelvis still (use your hands to keep accountable here if necessary!)
  3. Let one thigh lower out with control
  4. Bring it back in!

The main thing here is we don’t want your low back rocking side to side, only the thigh is allowed to move. Keep your hips swear on the floor at all times.



3. Glute Release 

By releasing the glutes, you inturn reduce the pressure on the groin and hips.

Find the painful spots and slowly roll the ball around the tight muscle, you feel slowly feel that said muscle release.



4. Adductor Release

When in pain people can experience muscle guarding – your muscles are essentially tightening up to protect the area which is sore or damaged.

Often your adductors can become tight when you have hip or groin issues. The easiest way to loosen up the adductors is to lie comfortably on your side, foam roller between your legs above your knee joint. Gently rotate your top leg to change the area of pressure through the muscles. You can gently squeeze the roller also in certain spots to change the feeling.



Give the above exercises a go once per day and let the team at BeFit Physio know how your hip and groin pain is feeling after a week.
Remember – we always recommend people coming in for an initial assessment with one of our physiotherapists to get a proper management plan that is specific to their needs.



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