Groin Pull / Strain

Requires;

3 pieces of I TAPE
Self-taping is available


Step 1.

Place I tape from the groin towards the thigh and apply another I tape over the medial side of the thigh as shown.

Step 2.

For additional support, wrap another tape around the inner thigh.

Step 3.
No stretch is applied during application.



Location of Groin muscle

The Very Common Groin Pull Injury


Groin pain; Groin strain; Groin pull injury; or Adductor strain. Call it what you want, the fact is, it's a very common muscle strain injury that currently plagues sports like soccer, basketball, football, hockey, track & field and racquet sports.

The groin, described as the junction between the lower limbs and torso, is vulnerable to a lot of different injuries. Hernias, stress fractures, and avulsion fractures are all common injuries that affect the groin, but for this issue we'll be focusing on one of the most common groin injuries; groin pull or groin strain.

In this issue I'm going to take a slightly different approach to the way I usually write these articles. Firstly, I'm going to talk briefly about what a groin pull is, what causes a groin pull and what to do to prevent a groin pull. Then I'm going to reproduce a detailed management plan for the correct treatment and complete rehabilitation of a groin strain.

This detailed management plan comes from one of my old university text books, called Modern Principles of Athletic Training by Daniel D. Arnheim. It's one of those 900 page door-stoppers, but it's the book I refer to most for information on sports injury prevention and rehabilitation. It's extremely detailed and a valuable resource for anyone who works in the health and fitness industry. So...



What is a Groin Pull?

Depending on the severity, a groin pull can range from a slight stretching, to a complete rupture of the muscles that attach the pubic (pelvis) bone to the thigh (femur) bone.

A groin pull or strain specifically affects the "Adductor" muscles. (Adductor; meaning, moves part closer to the midline, or middle of the body) These muscles are located on the inside of the thigh, and help to bring the legs together.

The adductor muscles consist of "Adductor Brevis", "Adductor Magnus" and "Adductor Longus," all of which are displayed in the picture to the right. Adductor Longus has been cut to display the muscles underneath.

Of these three, it is Adductor Longus that is most susceptible to injury, and the most common place of injury on Adductor Longus is the point at which the muscle and tendon attach to the femur (thigh) bone.

What Causes a Groin Pull?

Competitors that participate in sports that require a lot of running or rapid change in direction are most susceptible to groin injuries. Other activities like kicking, jumping and rapid acceleration or deceleration also place a lot of strain on the groin muscles.

Another activity that puts a lot of strain on the groin is any movement that results in a sudden pressure being applied. Such as a fall, landing awkwardly, twisting, or bending while stress is applied to the groin muscles.

How to Prevent a Groin Pull?

The basis of prevention comes down to two simple factors. A thorough warm-up and physical conditioning, ie: flexibility & strength.

Firstly, a thorough and correct warm up will help to prepare the muscles and tendons for any activity to come.

Secondly, flexible muscles and tendons are extremely important in the prevention of most strain or sprain injuries. When muscles and tendons are tight and stiff, it is quite easy for those muscles and tendons to be pushed beyond their natural range of movement, which can cause strains, sprains, and pulled muscles. To keep your muscles and tendons flexible and supple, it is important to undertake a structured stretching



Groin Stretch 1

The groin or “side” stretch is done in the standing position with your hands on your hips. Lean to your first side and bend this knee while keeping the other leg straight. Both feet should be pointing forward.


Groin Stretch 2

1. Lie on back with knees bent and feet together as shown
2. Spread knees apart so that you feel a stretch
3. Hold 10 seconds
4. 5-10 repetitions, 1-2 times daily

Groin Stretch 3

Sit on the floor, bend your knees and bring your feet in close to your body. Place the soles of your feet together. Rest your hands on your ankles and let your elbows fall to your knees. Tilt your pelvis forward and straighten your back. Continue leaning forward as far as you can go.

Posterior Thigh 2

Requires;
3 pieces of I tape
Self-taping is available

Step 1.

Anchor I tape above the knee at the back and apply the tail at the hip with 50%  stretch while sitting with the knee bent.

Step 2.

 Apply another I tape over the first tape in the same manner.

Step 3.

Wrap around another I tape above the knee joint.

Posterior Thigh Pain: Causes
Pain in the posterior thigh area could be attributed to various medical conditions. Here are some of the medical conditions that could be responsible for causing pain in the rear portion of the thighs.

Pulled Hamstring: Hamstrings, which are located in the rear of thighs, comprise three muscles called biceps femoris, semitendinosus and semimembranosus. This muscle group facilitates the bending movements of the knee and also helps in moving the thighs backwards at the hip. One of the common causes of rear thigh pain is a hamstring muscle pull. This can restrict one's range of motion and lead to pain in thigh when walking or running. Sprinters and hurdle jumpers are more susceptible to a pulled hamstring. A pulled hamstring is often characterized by pain as well as tightness in the rear thigh. One is likely to experience pain while flexing the knees. A direct blow to the back of the thigh could also cause a hamstring contusion. Such injuries often affect those who play contact sports.

Sciatica: Another common cause of pain in posterior thigh could be a pinched sciatic nerve. This is the longest and widest nerve in the human body. If it gets compressed or inflamed, it gives rise to pain that starts at the lower back and radiates towards the thighs as well as the lower extremities. A nerve root compression is the most common cause of sciatica. This is usually caused due to protrusion of the inter-vertebral discs that separate the bones present in the spine. Spinal injuries or conditions such as lumbar spinal stenosis or spondylolisthesis could also compress this nerve and cause posterior thigh pain.

Piriformis Syndrome: The piriformis muscle runs in proximity to the sciatic nerve. It lies underneath the gluteal muscles and runs from the sacrum or the lower region of the spine to the outer hip bone. Over-stretching of this muscle can cause it to tighten. Since it lies near to the sciatic nerve, it can irritate or compress the sciatic nerve. This in turn, can lead to pain, numbness or tingling sensation in the lower back, rear thighs and lower extremities.

Compartment Syndrome: Another condition that can give rise to posterior thigh pain is compartment syndrome of the posterior thigh. This could be caused due to overuse injuries. This condition is characterized by swelling of muscles in the posterior thigh. When a massive swelling occurs, pressure is exerted on the sheath surrounding the muscle. When the muscle is enclosed within a smaller space, the nerves, blood vessels and muscles can get compressed. If oxygen supply is cut off, tissue death might take place. This can give rise to pain in posterior thigh.

Referred Pain: When pain is experienced at places other than the site of injury, it is referred to as referred pain. Many a time, pain is caused due to inflammation of muscles, ligaments or tendons placed in the hip area, but is felt around the thigh region. Injury around the sacroiliac joint or gluteal muscles could also result in referred hamstring pain.

Poor Blood Circulation: Many a time, people experience pain in thigh when sitting for long stretches of time. Posterior thigh pain when sitting is mainly attributed to poor blood circulation. People who have recently been operated upon and are bed-ridden might suffer from aching thighs due to a limited flow of blood. Those suffering from blood clotting disorders such as venal insufficiency and deep vein thrombosis could also suffer from pain in thighs and lower extremities.

Posterior Thigh Pain: Treatment

If episodes of severe pain in posterior thigh are recurring, then you must consult a doctor in order to ascertain the underlying cause. Those who often indulge in intensive workouts will benefit by resting, while people who are not physically active, should start leading an active lifestyle. RICE approach is generally recommended by most doctors for the treatment of thigh pain. This non-surgical treatment of hamstring pulls often involve taking ample rest, application of ice, use of compression bandage and keeping the leg elevated so as to reduce the swelling. Besides the use of knee splints to immobilize the knee joint, one might be prescribed painkillers, anti-inflammatory drugs or steroids. If the injury is severe, surgery might be suggested. Once the structures in the thigh have healed considerably, certain exercises will be suggested to the strengthen the muscles in the posterior thigh region. Use of drugs, coupled with certain lifestyle changes can also help in the treatment of conditions such as sciatica and piriformis syndrome. Surgery is often suggested if other treatment options don't seem to work.

While going through these common causes of posterior thigh pain, it would have struck you that the pain in thigh region is either brought on by trauma due to injuries or medical conditions caused due to an overuse of hamstrings or gluteal muscles. You must therefore, refrain from activities that strain the thigh muscles. If you experience pain in rear thigh region, take rest so that the muscles, tendons and nerves get time to heal. Those who have recently starting working out, must first perform stretching exercises so that the muscles are prepared to endure any strenuous activity. Since medical conditions could also be responsible for thigh pain, it would be best to let a medical expert look into the matter.


Muscles of Posterior Thigh

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Front Thigh 1 (Quadriceps)

Requires;
3 pieces of I tape
Self-Taping is available

Step 1.

Apply I tape above the knee to the front hip joint with slightly bending at the knee joint.

Step 2.

Place another I tape overlapping the half of the first tape.


Step 3.

For additional support, wrap around another tape above the knee.

Step 4.
No stretch is applied during application.

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Causes of Front Thigh Pain
Pain in the front of the thigh can be caused due to several reasons. The following are some of the major causes and symptoms of upper thigh pain in the front side.

Injury
Any injury or contusions on the thigh can result in pain. Similarly, a fracture in the thigh bone is also one of the other major causes of anterior thigh pain. On the other hand, a pull or sprain in the ligament or the muscle can also lead to sharp thigh pain or front thigh pain when running which can be sudden and last for a long time.

Rupture of the Quadriceps Muscle
A rupture in the quadriceps muscle or the muscle of the thigh also results in sudden and severe thigh pain. This occurs when the muscle tears or strains during a strenuous activity. This condition is usually found in sportsmen while running, jumping or kicking. Severe front thigh pain when walking and inability to move the muscle are the symptoms of this condition.

Osteomyelitis
Osteomyelitis is a defined as bone infection caused due to bacterial infection. Bone infection usually occurs in long bones like thigh and upper arm bones, and can be acute or chronic. Sometimes it may also occur as a side effect of a surgery. The symptoms of this condition include front thigh pain when sitting, tenderness, inflammation in the bone, etc.

Osteosarcoma
Osteosarcoma is a type of cancer where the cancerous cells originate in the bones. It is one of the most common types of bone tumor found in people of any age group. Front thigh pain and swelling are the common symptoms of this condition. Other severe symptoms may also be observed if the cancer has advanced.

Pregnancy
Thigh pain during pregnancy is also experienced by a majority of women. This is caused due to the increased size of the uterus and the increasing weight that takes place during pregnancy. The increased weight exerts pressure on the thighs and knees resulting in pain.

Treatment of Front Thigh Pain

Along with the above mentioned ones, rupture in the tendons of the thighs, inflammation in the muscles, etc. can also lead to upper or inner thigh pain. Most of these causes can be treated with the help of medications like pain killers and pain reliever sprays. As osteomyelitis is a bacterial infection, it can be cured with the help of antibiotics. On the other hand, osteosarcoma need to be treated with the traditional cancer treatment method of radiation, surgery and chemotherapy. Secondly, during pregnancy, women need to take rest and avoid sitting or sleeping in uncomfortable positions or remain standing for a long time, to avoid front thigh pain. As home treatment, use of ice packs, compression or elevation and complete rest are the effective methods to relieve thigh pain and numbness.

As a concluding note, one should remember that if one observes front thigh pain that comes and goes, or lasts for more than a couple of hours, they should consult the doctor immediately to get the condition treated effectively. Lastly, sportsmen should be careful and try to avoid injuries to the leg and thighs. Take care!

By Madhura Pandit
Published: 10/15/2010

 Anatomy of  Front Thigh

 

Injury Treatment

Early Injury Management

For approximately the first 72 hours following an injury, the RICE regime should be followed to ensure control of inflammation and pain relief.
R - Rest
I – Ice
C - Compression
E – Elevation
Rest from aggravating activity.
Ice should be applied in the first 72 hours or when inflammation persists. Ice should be applied for 15 to 20 minutes at a time. Ice should not be applied directly to the skin, but through a wet towel or cloth.
Compression can be achieved with an elastic bandage.
Elevation is used to help swelling to return to the heart through the blood stream.
The injured area should be elevated above the level of the heart.

Stretches

• Stretches to be held for three sets of 20 to 30 seconds
• A light warm-up such as walking, exercise bike, or range of movement exercises (moving the joint through a gentle, comfortable range) for five to ten minutes, should be undergone before stretching
• Stretches should be held just at the first point of tension.
• Stretching should be slow and gentle and no excessive tension or discomfort should be felt during stretching.
• Stretches can be done to help treat an injury but should also be done before and after exercise.

Exercises

Strengthening programs should only be commenced when:

• The injury is not painful to touch.
• The injury is not painful in the morning.
• The injury is not painful to stretch.
• The injury is not painful with light to moderate exercise.

Exercises should be 3 sets of 8-12 repetitions.

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