What Is A Groin (Adductor) Injury?

The adductors are fan-like muscles in the upper thigh that pull the legs together when they contract. The adductors attach the lower inner aspect of the pelvis to the inner aspect of the femur bone. Some adductors attach as far down as the knee. The adductors also help stabilize the hip joint. The most common cause of groin pain is a muscle strain. A strained adductor muscle causes localized pain in the inner thigh, or over the pubis. A severe tear is causes a sudden, acute pain and often occurs during a sudden change of direction while running. It may be accompanied by swelling and sometimes bruises.

 

 

What Causes A Groin Pull?

The most common cause of a groin strain occurs when a muscle is stretched too far or meets an unexpected opposing force. This can result from the quick starts and stops of kicking and running sports. These injuries are especially common in soccer but are also seen in racket sports, basketball, hockey, volleyball, and football. Common symptoms are acute pain, swelling, and, occasionally, bruising of the inner thigh. There is also pain to the touch, pain with resistance movements, and pain with passive stretching of the inner thigh and hamstrings.

What Is The Treatment For A Groin Pull?

For immediate relief, follow the R.I.C.E. treatment plan. Rest, Ice, Compression and elevation are the best immediate treatment for all pulls and strains. Avoid aggravating activities for the first 1 to 2 weeks. Once activity is started again, ice the muscle after exercise to reduce any swelling. After applying the ice, wrap the thigh to keep it compressed. An anti-inflammatory can be helpful to reduce pain and inflammation for the first 7 to 10 days after the injury.

When inflammation subsides, you can start a stretching program. A strengthening program consisting initially of low-intensity exercises should be started after the stretching phase.

If running is continued during recovery, avoid hill or sprint work. Pay attention to signs of pain or increased tenderness, and reduce exercise if any develops. Proper stretching of the quadriceps is essential. Stretch gently, but thoroughly. Never force a stretch. Following these guidelines will generally allow a return to activity within two or three weeks.

 

 

How Can I Prevent A Groin Pull?

Proper warm up and stretching is key to injury prevention. Stretch the Adductors by sitting with the soles of the feet together and gently press knees to the floor until stretch is felt on the inner thighs. Hip Flexor stretching (step into a lunge position until stretch is felt along the upper thigh) can also help prevent muscle strains.

Additionally, gradually increasing time, and intensity of activity can prevent overuse and trauma to the working muscles. Muscle strength, and proper biomechanics during activity can also reduce the risk of muscle strains.


This is one of the kind of injury perhaps we can try to avoid!haha..cos it really sux to be out halfway thru a game!
moreover we would love to have an injury-free game,rite brothers?=)

for injuries,
we can refer to www.physioroom.com

Yo bro.....

Any write up on ankle injuries....And how to prevent them...
Cause it had been very frustrating for me so far....
After battling back from my ankle injury, the next game, i kena the other ankle!!!

Hopefully i can make it this coming sunday!!!

quote:

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Originally posted by Charlton:
Yo bro.....

Any write up on ankle injuries....And how to prevent them...
Cause it had been very frustrating for me so far....
After battling back from my ankle injury, the next game, i kena the other ankle!!!

Hopefully i can make it this coming sunday!!!

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pls pls, i need tat,bro. the injury was my worst nitemare.

quote:

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Originally posted by Charlton:
Yo bro.....

Any write up on ankle injuries....And how to prevent them...
Cause it had been very frustrating for me so far....
After battling back from my ankle injury, the next game, i kena the other ankle!!!

Hopefully i can make it this coming sunday!!!

---

have u been doing stretching prior to the games?

Citing from a personal experience as I have previously underwent two leg operations, one for ACL & Meniscus (1.5 years) and the other for fractured leg (9 months).

1. Soccer is a sport that emphasis on running and kicking. Thus, building the strength in your legs is very important. Strengthening include weight lifting or any sorts of exercise that build muscles or strenghthening the joints via supplements such as glucosamine
2. Always listen to your body. We are taught in the army Mind over body but this is certainly not the case. Sport injuries are often a result of overstraining an injured area.
3. Stretching does help to warm up area but from my observation last Sunday was that some of the players rather than warming up their muscles, they actually rotate their joints. That is a dangerous thing to do according to one of the physiotherapy sessions I have attended. It increase the likehood of joint related injuries
4. RICE is important for injured personnel. RICE includes REST, ICE, COMPRESSION and ELEVATION. 
5. Specifically to ankle injures, unlike the knee joints, ankle seems to be more prone to relapses once it is injured. For strengthing exercise, do simple leg raise. Only attempt this when you have recovered and no longer feeling any pain in your joints.

Dr Hoon is in the house!

quote:

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Originally posted by Thomas:
Citing from a personal experience as I have previously underwent two leg operations, one for ACL & Meniscus (1.5 years) and the other for fractured leg (9 months).

1. Soccer is a sport that emphasis on running and kicking. Thus, building the strength in your legs is very important. Strengthening include weight lifting or any sorts of exercise that build muscles or strenghthening the joints via supplements such as glucosamine
2. Always listen to your body. We are taught in the army Mind over body but this is certainly not the case. Sport injuries are often a result of overstraining an injured area.
3. Stretching does help to warm up area but from my observation last Sunday was that some of the players rather than warming up their muscles, they actually rotate their joints. That is a dangerous thing to do according to one of the physiotherapy sessions I have attended. It increase the likehood of joint related injuries
4. RICE is important for injured personnel. RICE includes REST, ICE, COMPRESSION and ELEVATION. 
5. Specifically to ankle injures, unlike the knee joints, ankle seems to be more prone to relapses once it is injured. For strengthing exercise, do simple leg raise. Only attempt this when you have recovered and no longer feeling any pain in your joints.

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sounds like a expereicne doc man......

quote:

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Originally posted by Ting Fu:

quote:

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Originally posted by Thomas:
Citing from a personal experience as I have previously underwent two leg operations, one for ACL & Meniscus (1.5 years) and the other for fractured leg (9 months).

1. Soccer is a sport that emphasis on running and kicking. Thus, building the strength in your legs is very important. Strengthening include weight lifting or any sorts of exercise that build muscles or strenghthening the joints via supplements such as glucosamine
2. Always listen to your body. We are taught in the army Mind over body but this is certainly not the case. Sport injuries are often a result of overstraining an injured area.
3. Stretching does help to warm up area but from my observation last Sunday was that some of the players rather than warming up their muscles, they actually rotate their joints. That is a dangerous thing to do according to one of the physiotherapy sessions I have attended. It increase the likehood of joint related injuries
4. RICE is important for injured personnel. RICE includes REST, ICE, COMPRESSION and ELEVATION. 
5. Specifically to ankle injures, unlike the knee joints, ankle seems to be more prone to relapses once it is injured. For strengthing exercise, do simple leg raise. Only attempt this when you have recovered and no longer feeling any pain in your joints.

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sounds like a expereicne doc man......

quote:

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Originally posted by Kent:

quote:

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Originally posted by Charlton:
Yo bro.....

Any write up on ankle injuries....And how to prevent them...
Cause it had been very frustrating for me so far....
After battling back from my ankle injury, the next game, i kena the other ankle!!!

Hopefully i can make it this coming sunday!!!

---

have u been doing stretching prior to the games?

---

Yeah.... been stretching all over.... my hamstrings, my thighs, my calfs....but how to stretch your ankle???
At this rate, i may need to hang up my boots to preserve my ankles man!!!!

of course you can..

For those who have ankles injuries.
well i have my fair share of ankle injuries,
so i will share a few tips hw to get back in shape rather.

Of course this should be done after your ankle have recovered from the injuries. but u realised it's WEAK. i emphasize. WEAK. keke.
let me share with u a few ways to u make ya ankles stronger.

1. Go to a Gym. u know those back leg raise machines?. where u have lie on, face facing bench. u also use them sitting down and raise ya leg.
Alrightey, gym go-ers will know there will be a wood plank in the gym. (bedok one has)
Place the wood plank under where ya WEAK leg is. place ya leg on the plank. (say half of ya foot so it seems u like tip toeing)
Now u shd have already set the weight. try to experiment ard first. raise the leg.
ok start e exercise. tip toe as high as u can. den slowly go back to normal positions. do 20 for each set (depend on the hw heavy the weights on machine)

2. This is do it anytime do it anywhere exercise.
ok stand one leg.. now raise ya leg with ya ankles . tie toe a little.
lower yaself. till ya knees are slightly bent.
do this in sets.

Well hard to explain really. hope u guys get it. or else i demostrate next time.

gud one. veri similar 2 the advice fm the chinese physician i visited when i had my ankle injury.

Thanks Kent & Chris!!!
Seems like i am not alone with ankle injuries yeh...

yeah... ankle injury is always very frustrating and one gets it again rather easily if u dont let it heal fully.
and ur situation is quite similar to what i had last time.