®Knee ball squeeze
Lie on your back with your knees bent and your feet in line with your knees. Place a ball or pillow between your knees and gently squeeze by pressing your knees together.
Hold for 5 seconds, 10–20 repetitions, twice a day48–72 hoursThe first-care period; exercises start after this
2 weeksHow long most strains take to improve noticeably
8 weeksHow long to avoid strenuous exercise such as running
5–7 daysIf you still have difficulty walking, see a doctor
Symptoms
- Pain and tenderness in the groin and inner thigh.
- Pain with quick or forceful leg movements.
- Pain when lifting your knee or climbing stairs.
- Warmth in the groin; bruising or swelling in the groin or inner thigh.
In the first 48–72 hours
- Protection: Rest the area; use crutches for a short time if needed.
- Early, gentle movement: Move your leg gently as far as is comfortable; this prevents stiffness and loss of strength.
- Ice: Apply ice wrapped in a damp towel for 15–20 minutes every 2–3 hours.
- Compression and elevation: Use an elastic bandage that feels snug but not tight; raise your leg to hip level while resting.
Exercises at home
Four exercises to strengthen the inner thigh
Start after the first 48–72 hours. Do them little and often; some mild discomfort is fine, but the exercises should not make your pain noticeably worse. Increase the repetitions as they get easier.
Bridge with a ball
In the same position, with the ball or pillow between your knees, squeeze your buttock and tummy muscles to lift your hips. Gently squeeze the ball as you rise, hold for a few seconds, then lower slowly.
10–20 repetitions, twice a dayBottom leg lift
Lie on your painful side. Bend your top leg and rest that foot on the floor in front; keep your bottom leg straight. Keeping your hips still, lift the bottom leg, hold for 5 seconds and lower.
10–20 repetitions, twice a dayPulling the leg inwards with a resistance band
Tie a resistance band to a fixed point and loop it around the ankle of your painful leg. With your leg out to the side, pull it inwards until your knees touch, then slowly let it back out.
10–12 repetitions, 2–3 times a dayFrequently asked questions
What should I do if exercising hurts?
Some mild discomfort is acceptable, but the exercises should not make your symptoms noticeably worse. If an exercise is too painful, reduce the repetitions or how often you do it; if it still hurts, stop and ask a doctor or physiotherapist for advice.
Ice or heat?
Use ice for the first 2–3 days: apply ice or a bag of frozen peas wrapped in a damp towel for 15–20 minutes every 2–3 hours, taking care to avoid ice burns. During this time avoid hot baths, heat packs, alcohol and massage, as they can increase swelling.
When can I run and return to sport?
Most strains improve noticeably within about 2 weeks. To avoid further damage, it is advised to avoid strenuous exercise such as running for up to 8 weeks; severe strains can take months to heal. It is safest to return to sport gradually, with a physiotherapist, once you can walk without pain and your strength has almost fully returned.
Should I use crutches?
If needed, you can use crutches or another walking aid for a short time in the first few days. As it becomes comfortable, start moving your leg gently while protecting it; early, gentle movement supports healing and prevents stiffness and loss of strength.
For a strain at the back of the thigh, see the hamstring injury guide; for deep, long-lasting groin pain, see the hip impingement guide.
When should you see a doctor?
- If you heard a crack when you were injured, your leg has changed shape, you have numbness or tingling, or the skin looks blue, grey or cold: go to A&E straight away
- If the pain is severe or getting worse, or you cannot put any weight on your leg
- If there is a lump in your groin, or pain or swelling in your testicles
- If you have a fever, night sweats or feel unwell
- If you still have difficulty walking after 5–7 days, or there is no improvement at all
- If your symptoms have not settled within 6–8 weeks: you can see a physiotherapist
Sources
- Berkshire Healthcare NHS Foundation Trust. Groin strain. BH1165h, version 1.0, February 2026.
- Berkshire Healthcare NHS Foundation Trust, Physiotherapy. Groin strain: exercises.
- NHS. Sprains and strains. Page last reviewed: 23 April 2024.
- East Lancashire Hospitals NHS Trust, Integrated Musculoskeletal Service. Groin pain: patient information and exercises. November 2014.