The groin muscles
The adductor group includes adductor longus, brevis and magnus, gracilis and pectineus. They start on the pubic bone and attach along the inside of the thigh bone. They bring the legs together, help stabilise the pelvis when walking and running and control sideways movements.
Tightness in the groin can also involve the hip flexors at the front of the hip; see tight hip flexors.
Butterfly stretch
- Sit on the floor with the soles of your feet together and knees falling outwards.
- Hold your feet and sit tall.
- Gently lean forward from the hips until you feel a stretch in the inner thighs.
- Hold about 30 seconds; you can press the knees gently down with your elbows.
Side lunge stretch
- Stand with your feet wide apart.
- Bend one knee and shift your weight over it, keeping the other leg straight.
- Keep your chest up and your feet flat.
- Feel the stretch along the inner thigh of the straight leg and hold.
More groin stretches
- Frog stretch: on hands and knees, slide the knees apart with the feet in line with the knees and rock the hips back gently.
- Wide-leg seated stretch: sit with legs wide and lean forward with a straight back.
- Standing adductor stretch: feet wide, shift sideways without bending forward.
- Lying wall stretch: lie on your back with legs up a wall and let them slide apart.
- Kneeling adductor stretch: kneel on one knee with the other leg out to the side and shift your hips towards the bent knee.
How long and how often
Hold each stretch for about 30 seconds and repeat 2 or 3 times. Stretching most days gives the best results over a few weeks. You should feel tension, not pain.
Short static stretches before exercise are unlikely to affect performance, while long holds immediately before sprinting or jumping may slightly reduce power. A dynamic warm-up is the better choice before sport.
Dynamic groin warm-up
- Leg swings across the body, holding a wall.
- Lateral lunges, moving side to side.
- Walking with knees lifted and turned out (open the gate).
- Skipping sideways and carioca steps.
Stretching after a groin strain
After a groin strain, the first days are about protecting the muscle and controlling pain. Gentle, pain-free movement and stretching can begin as pain settles. Aggressive stretching too early can delay healing.
The most important part of recovery is progressive strengthening, starting with squeezing a ball between the knees and progressing to side-lying adductor lifts and Copenhagen exercises. See groin strain.
Why strength matters as much as flexibility
Players with weaker adductors are more likely to strain their groin, and a randomised trial in football players found that a simple adductor strengthening programme reduced groin problems. Combining stretching with strengthening of the adductors, hips and core gives the best protection.
See also hip mobility exercises and IT band stretches.
If you sit all day
Long hours sitting keep the hips bent and the inner thighs relaxed in a shortened position, so the groin and hip flexors can feel stiff when you stand up or start exercising. Stand up every 30 to 60 minutes, walk for a few minutes and do a quick standing adductor stretch and a hip flexor stretch during the day.
A short evening routine of butterfly, side lunge and kneeling hip flexor stretches, 5 minutes in total, is enough for most people.
Tips for footballers, runners and skaters
- Include adductor strengthening such as side planks with the top leg supported (Copenhagen plank) twice a week.
- Increase sprinting, kicking and change-of-direction work gradually after a break.
- Warm up with dynamic drills before every session.
- Report groin pain early rather than playing through it.
When stretching is not the answer
- Sharp pain, a pop or bruising after an injury.
- Deep groin pain with clicking or catching, which can come from the hip joint.
- A lump in the groin, which can be a hernia.
- Groin pain with fever or urinary symptoms.
- Pain that does not improve after 2 to 3 weeks.
Key points to remember
- Hold groin stretches for about 30 seconds, 2 to 3 times.
- Use dynamic movements before sport and static stretches afterwards.
- After a strain, strengthening is the key to recovery.
- Groin pain from the hip or a hernia needs assessment.
Questions about groin stretches
These answers are general information and do not replace an examination or individual medical advice.
How do you stretch a tight groin?
Butterfly, side lunge and frog stretches are effective. Hold each for about 30 seconds without pain.
Should I stretch a pulled groin?
Only gently and without pain once it settles. Strengthening is more important for recovery.
Why is my groin always tight?
Long periods sitting, sports with side-to-side movements, weak hip muscles and hip joint problems can all cause tightness.
How long does it take to improve groin flexibility?
Most people notice improvement after a few weeks of regular stretching.
Can stretching prevent groin injuries?
Flexibility helps, but adductor strengthening programmes have stronger evidence for prevention.
Is groin pain always a muscle problem?
No. It can come from the hip joint, a hernia or the pubic bone, so persistent pain should be assessed.
Sources
- NHS · Flexibility exercises
- Behm DG, et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence: a systematic review. Appl Physiol Nutr Metab, 2016
- Harøy J, et al. The Adductor Strengthening Programme prevents groin problems among male football players: a cluster-randomised controlled trial. Br J Sports Med, 2019
- NHS · Sprains and strains
This guide is for general information and does not replace medical advice. How a problem is diagnosed and treated depends on your examination and medical history. If you think you have an emergency, contact your local emergency services.