How long should I rest after suffering a groin muscle strain before trying to pl!


Question: How long should I rest after suffering a groin muscle strain before trying to play sports again?
I didn't even hurt it running, I actually stretched it too much before the game and now it's been sore for the past few days.

Answers:

S K, I would like you to try this. It should allow you to return very quickly. Rate your pain on a scale of 1 to 10. 1 would be no pain and 10 being the absolute most pain that you can think of. Stand up and using the injured leg bring it up to a 90 degree angle at the hip and move it across your body. Rate this pain. Now sit in a straight chair. Using only your uninjured leg get out of the chair and stand up. Do this 10 times and then rest for 1 minute. Repeat that sequence twice more. If you cannot get out of the chair then use a higher chair or stack some chairs so that you are able to do it. Now try the injured leg again and see what the pain level is now. Next, go to the side of a sofa or slightly higher surface and using the uninjured leg only get out of the chair. This time you are going to do this in sets of 20. Do this 3 times with a minute rest between sets. Now try the first movement that you did with the injured leg. Rate the pain. It should be getting less. Now go to the back of the sofa and sit on the top of the sofa. Using only the uninjured leg do a set of 10 reps as fast as you can. Rest for a minute and then do that cycle twice more. Now do this same movement with the injured leg. Do the same 3 sets. Now using the injured leg using the first movement to rate your pain again. The pain levels should be decreasing. I now want you to do all 3 sets of movements with the injured leg. After each set of 3 movements rate the pain. It should be getting less with each group of sets. Do these movements a few times a day.

physical therapist



2 to 3 months




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