Doesn’t it feel great to get out there and play? Whether it’s basketball, football, hockey, soccer, or whatever sport you enjoy, it feels good to move like you used to. Then one day, while you’re playing, you feel this sharp pain shoot into your groin or down your leg. What’s going on? It’s a good possibility that you’re experiencing a muscle strain or a sports hernia. Let’s explore these common sports injuries, how to differentiate between them, and ways to treat and prevent them.
Understanding Groin Strains
What is a Groin Strain?
A groin strain will usually happen when performing a high-speed movement involving the legs. There will be a specific moment in which the strain will be felt. The pain will be sharp and is usually felt in the groin, in front of the hip, or back of the hip. Strains occur when the tension is too much for the muscle to handle. The strain is the result of some tearing of the muscle and can be more or less severe.
Common Muscles Affected
The most common muscles involved in groin strains are the adductor muscles. This muscle group is made up of multiple muscles on the inside of your leg. They help move your leg in and out. They also help maintain your balance when you stand on one leg. Other less common groin strains affect your hip or abdominal muscles.
Signs and Symptoms of Groin Strains
Signs and symptoms can be different with each individual, but are commonly:
- Groin pain
- Pain with leg movements
- Pain when going from lying on your back to sitting up
- Pain when going from sitting to standing
- Pain when standing on one leg
- Pain with getting in and out of a vehicle
Understanding Sports Hernias
What is a Sports Hernia?
A sports hernia injury happens with similar movements to that of a groin strain. It generally occurs during high-speed activities that involve twisting or rotating the body, like fast changes in direction. Soccer, basketball, and football are all examples of sports that involve these motions. Hockey players have a higher incidence of this injury due to their forward lean while skating.
Cause of Injury
The injury occurs at the base of the abdominal muscles. In this area, the muscles have formed down to a thin sheath, and if weakness is present, an excessive force can result in a tearing of the tissue. Contrary to its name, a sports hernia occurs without a herniation or bulge in the area.
Signs and Symptoms of Sports Hernias
The signs and symptoms of a sports hernia include:
- Pain in the lower abdomen
- Groin pain
- Pain with coughing, sneezing, laughing
- Chronic groin pain that is only felt during exertion
Differentiating Between Groin Strains and Sports Hernias
A sports hernia has a similar cause of injury and presentation to a groin strain. It can often be difficult to distinguish between the two. If you suspect you might have either of these injuries, it is important to see your physical therapist. They will perform a physical examination to help determine what your injury truly is.
Treating and Avoiding Strained Groins And Sports Hernias
If you have reason to believe you have a strained groin or sports hernia, it’s a good idea to take preventive measures to avoid worsening the problem. The following methods can help ease your pain and help you avoid future injuries:
- Utilize the RICE treatment: This acronym stands for Rest, Ice, Compression, and Elevation. This method helps reduce inflammation, swelling, and pain.
- Cease movements that cause you pain until you are fully healed: The secret to a short recovery time is limiting further aggravation of your injury.
- Gently stretch the area: A qualified physical therapist can give you ideas for properly performing stretches that can strengthen your groin as you recover.
- See a specialist for additional guidance: A physical therapist will be able to provide further information, identify your issues, and set you on the right path to recovery.
- Incorporate warm-up exercises before strenuous physical activity: Like stretches, warm-up exercises can help strengthen your muscles and prevent recurring injuries.
- Practice increasing your range of motion and correcting your posture: Sports hernias and groin strains can result from poor form during physical activity. If you can correct your posture, you may be able to reduce the likelihood of reinjuring yourself.
The Role of Physical Therapy in Recovery
Initial Evaluation
When you arrive at physical therapy, the therapist will perform a comprehensive evaluation to determine your area of pain. They will use the information they gather through strength, range of motion, and balance testing to find areas of limitations. They will also palpate the injured areas to gather further information about your injury.
Treatment Plan for Groin Strains
If your doctor of physical therapy determines that your injury is a groin strain, they will develop a plan of care that is specific to you and your needs. Early on, physical therapy will focus on reducing pain and promoting healing of the damaged area. They will utilize moist heat to relax the tense tissues and perform therapeutic massage to promote proper re-growth of the muscle.
As therapy progresses, you will begin to receive specific exercises based on your desired activity. The goal will be that once you complete therapy, you will be able to return to your desired sport. You will also receive instructions on how to maintain your tissue strength to best prevent any re-injury.
Treatment Plan for Sports Hernias
If it is determined you have a sports hernia, your physical rehab will have similar goals to that of a groin strain but will have a different approach. Initially, the therapist will work to relieve the relieve pain and promote proper healing to the injured area. As they determine that your tissue is healing, they will begin to reintroduce physical activities, starting with low-load exercises to safely strengthen the abdominal muscles and tissues.
As your tissues continue to heal, they will increase the tension applied to the tissues progressively. Therapy will also target the strengthening of the hip muscles. When your tissue strength returns and your injury is healed, they will reintroduce dynamic, multi-movement exercises that will improve the tissue strength to tolerate the demands placed upon them during sporting events.
Common Physical Therapy Exercises
While it’s always best to follow the specific advice of your physical therapist, here are some common exercises that may be part of your treatment plan:
- Side Bend Stretch
- Lunge Stretch
- Hip Extension Exercise
- Sitting Groin Stretch
Your physical therapist will guide you through these exercises and adjust them as needed based on your specific condition and progress.
Conclusion
Whether you’re dealing with a groin strain or a sports hernia, proper diagnosis and treatment are crucial for a full recovery. By working closely with a physical therapist and following a tailored treatment plan, you can heal effectively and get back to the activities you love. Remember, prevention is key, so always warm up properly, maintain good form and listen to your body to avoid future injuries.
At Total Performance Physical Therapy, we specialize in treating sports-related injuries, including groin strains and sports hernias. Our experienced team provides personalized care and comprehensive treatment plans to help you recover and return to your sport stronger than ever. If you’re experiencing symptoms or need more information about our services, don’t hesitate to reach out. Let us help you get back in the game and perform at your best!
