Flexibility 4 Best Groin Stretches to Ease Pain By Elizabeth Quinn, MS Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Updated on January 04, 2024 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Heather Black, CPT Reviewed by Heather Black, CPT Heather Black, CPT is a NASM-certified personal trainer and owner of Heather Black Fitness & Nutrition where she offers remote and in-person training and nutrition coaching. Learn about our Review Board Print Table of Contents View All Table of Contents Causes of Groin Pain 4 Best Exercises to Ease Groin Pain Benefits of Groin Stretches A consistent warm-up and post-workout stretching program may help ease groin pain if it's due to tight groin muscles or certain groin injuries. Groin pain or discomfort is a common in athletes and active people and can occur with sports such as soccer, track, hockey, and football. Below, we walk you through what causes groin pain as well the four best groin stretches you can do at home to help address it. Check out the step-by-step instructions for each groin stretch and learn when you should talk to a healthcare provider. What Causes Groin Pain? In simplest terms, groin pain is discomfort that occurs where the inside of your upper thigh and your abdomen come together. It can be caused by many things, including tight, weak groin muscles (adductors) or groin pulls or strains. It also can be caused by hip injuries and even osteoarthritis. While this condition can sometimes be called a "sports hernia," the name is misleading since it is not an actual hernia. Typically, people who experience groin pain find that the pain and tenderness is worse when they squeeze their legs together. It also may get aggravated by raising a knee on the injured side. And in more severe cases, there may be swelling or bruising in the groin area or inner thigh. A well-rounded workout routine that addresses multiple regions of the body or previous injuries is the best approach to treating groin issues. That said, if your groin pain does not improve with home treatment and exercises, you should see a healthcare provider for further evaluation. Sometimes groin pain can be the result of a more serious condition. 4 Best Exercises to Ease Groin Pain While it's recommended that you work with a qualified sports physiotherapist or trainer to design the perfect routine for your condition, there are some measures you can take to help treat groin tightness on your own. Including groin stretches as a warm-up and post-workout cool down can be a good place to begin. The following series of exercises can be used to learn how to stretch your groin. You can use it as a stretching program after each workout session to help treat groin pain and prevent future groin pulls. The four best groin stretches to ease groin pain are standing groin stretch, seated groin stretch, squatting groin stretch, and hip opener. Check out this short video below for visual guidance on stretches for groin pain. 1:36 Watch Now: 4 Stretches To Ease Groin Pain Dynamic Groin Stretches A dynamic stretch involves movement to gentle stretch a region of the body. This dynamic standing groin stretch exercise and hip opener and groin stretch utilize repetitive lunges to quickly engage and release the groin. Standing Groin Stretch Exercise Verywell / Ben Goldstein How to do this stretch: Stand with your legs wide apart.Shift your weight to the left.Allow your left knee to bend until it is over your left foot. You will feel the stretch in your right groin.Keep your feet on the ground facing forward.Hold for 20 to 30 seconds.Repeat the stretch on the opposite side, then repeat the stretch three times on each side. Hip Opener and Groin Stretch Verywell / Ben Goldstein This exercise stretches the muscles of the hips, groin, and lower back. Begin in a forward lunge position and drop your left knee to the ground.Place your right elbow on the inside of your right knee as pictured.Press your right elbow gently into your right knee and twist your torso to the left.Reach your left arm behind you until you feel a gentle stretch in your lower back and right groin.Hold the stretch for about 20 to 30 seconds, release and repeat on the other leg. You can modify this stretch based upon your own anatomy, flexibility, and limitations. If you have knee pain, be sure to keep your forward knee over or behind your ankle and not in front of your ankle. Static Groin Stretches Static groin stretches involve longer holds of a position for a deep stretch. Static stretches create tension and gives the classic stretching sensation. Try the seated groin stretch and squatting groin stretch. Seated Groin Stretch Verywell / Ben Goldstein This simple stretch, sometimes called the butterfly stretch, stretches the groin and inner thigh. Here's how to do it correctly. Get into a seated position. Bend your knees and bring the soles of the feet together. Hold your feet with your hands and rest your elbows on your knees. Allow your knees to fall toward the ground while keeping your back straight (no slouching). You can apply gentle pressure on the inner thigh by pressing gently on the knees with the elbows. You should feel gentle pulling and tension in the groin. Do not bounce (learn the rules of stretching). Do not press down with great force. Hold the stretch for 20 to 30 seconds. Release and repeat three times. To increase the stretch, bring the feet closer in towards your groin. As you become more flexible, you can get a deeper stretch of the hips and back by leaning forward at the waist. Exhale and lean forward, keep your back flat and allow your chest to fall as close to the floor as possible. Squatting Groin Stretch Verywell / Ben Goldstein This is a slightly more advanced groin stretch that intensifies the exercise by stretching both sides at once. Stand with your feet wide apart, toes pointing outwards.Squat down slowly until your knees are directly over your ankles and bend to 90 degrees.Place your hands on top of your inner thighs and slowly push outward to open your hips. You will feel a stretch in the groin muscles in both legs.Hold for 20 to 30 seconds, relax and repeat three times. Benefits of Adding Groin Stretches to Your Routine Adding both dynamic and static groin stretches to your routine may help ease discomfort and improve mobility to help ease or prevent injuries. It may also offer more mobility for everyday movements. Groin stretching is also a standard part of rehabilitation programs for groin pain and/or injury, but it's important to note that high-quality studies looking at effectiveness are lacking. If your groin pain is ongoing or worsens, consult a healthcare provider or physical therapist who can help guide you in your recovery. 3 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Kopscik M, Crisman JL, Lomasney L, Smith S, Jadidi S. Sports hernias: a comprehensive review for clinicians. Cureus. Published online August 10, 2023. doi:10.7759/cureus.43283 Arner JW, Li R, Disantis A, Zuckerbraun BS, Mauro CS. Evaluation and treatment of groin pain syndromes in athletes. Annals of Joint. 2020;5:17-17. doi:10.21037/aoj.2020.01.03. Afonso J, Claudino JG, Fonseca H, et al. Stretching for recovery from groin pain or injury in athletes: a critical and systematic review. JFMK. 2021;6(3):73. doi:10.3390/jfmk6030073 By Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.