Learn how to heal stubborn groin pain and strains for good. HINT: stretching won’t work.

Coach E demonstrates how to strengthen the muscles that aren’t firing correctly in your hips that cause the pain in the first place. These sleepy muscles cause others to get overloaded, eventually becoming responsible for the type of groin pull that happens several times a year.

This repeated pain could be any one (or a combination) of several muscles in your hips, including the pectineus, psoas, or adductors.

Go slow. The key is to avoid pain during the exercises. As you slowly ramp up activation, if it hurts, pull back and start over. When you can do the activation without any pain, that’s the sweet spot.

Most people find that the pain goes away after resting for 2 - 6 weeks. But that doesn’t address the root cause. The pain will keep returning without active intervention on your part.

Performing these exercises 3 times a week for two weeks will start the healing process. Continue for 6-8 weeks, and you’ll have retaught your brain which muscles to use - avoiding a pulled groin in the future.

You might also like the Hip Rotation I and Hip Flexion/Extension RSR routines in our free ROM Coach app.

IN THIS VIDEO

00:00 - Intro
00:34 - Groin pain diagnosis

01:24 - What to do for groin pain?
01:52 - Isometric contractions for acute pain

03:44 - The root causes
04:37 - SI Joint (Psoas)
06:39 - Deep Hip Stabilizers
07:26 - Total Hip Rotation
09:11 - Hip Pocket

THE EXERCISES

11:50 - Posterior Hip Mobilization
16:08 - Slumpy Psoas Activator
17:38 - Hinged Knee Flexion-Extension
19:05 - Sign Post (formerly Hip Horizontal Extension Dissociation)

RESOURCES AND LINKS MENTIONED

Study 1: Groin pain associated with sacroiliac joint dysfunction and lumbar disorders
https://pubmed.ncbi.nlm.nih.gov/28866...

Study 2: Is lower hip range of motion a risk factor for groin pain in athletes? A systematic review with clinical applications https://pubmed.ncbi.nlm.nih.gov/28432...

4 Psoas Exercises for Activation, Mobility & Function (STOP STRETCHING):    • 4 Psoas Exercises for Activation, Mob...  

Adductor Mobility & Strength Drill (Inspired by MORTAL KOMBAT):    • Adductor Mobility & Strength Drill (I...  

Hip Control: https://www.precisionmovement.coach/h... - mentioned to help you improve hip joint centration via psoas and internal rotator activation; comprehensive course to address hip immobility, weakness and dysfunction

ROM Coach app (free!):​ https://www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)

Precision Movement Academy: https://www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.