Groin Strains…
Boy have I suffered from these in my lifetime… so painful even when you’re not working out. I mostly got them because I didn’t stretch after my grueling leg sessions. Over time I just got so bound up and the simplest thing like doing a basic lunge made me feel a little tug in the groin or hip flexer. Take it from me, stretch whenever you can even if it’s not right after a training session… do later on at home when you are not in a rush or, before bed. If you do happen to get a groin or hip flexer injury of anykind, take these steps to alleviate some of the discomfort and get back on your feet and lifting soon 
Give It a Rest
A groin injury is the result of muscle strain of the adductor muscles in the inner thigh area. There are four primary muscles in the inner thigh that might be strained: adductor magnus, adductor longus, gracilis and the adductor brevis. Pain typically can be detected by touching the involved area or by trying to adduct (bring the leg in towards the body) against resistance. Once these adductor muscles are injured, you must rest them in the acute phase, which might last two weeks or more. Your return to sports must be gradual. This initial rest phase will allow the inflammation of the affected muscles to decrease while your pain diminishes. In many circumstances, your return to athletics will be four to eight weeks. If you suffer chronic groin injuries, the time it will take to compete again probably will be much longer.
Ice It
Don’t apply heat to this injury, as it will only increase the inflammation and swelling. Apply ice to the affected area in 20 minute increments throughout the course of the day. 20 minutes on and 20 minutes off. Ice makes the affected area feel better, and studies have shown that it minimizes inflammation and swelling. If you do not own an ice pack, use a bag of frozen vegetables.
Apply Compression
Couple your ice application with a compression device, such as an ACE bandage. ACE bandages can help to reduce swelling and inflammation while allowing the inner thigh muscles to move. Apply the ACE bandage so that it is neither too loose nor too tight. If there is an open wound, you should have this groin injury evaluated in an emergency room to reduce the likelihood of infection and to rule out any other problems in the area.
Bring the Thigh High
Elevate the inner thigh as high as possible to complete the R.I.C.E. (Rest, Ice, Compression, Elevate) protocol. It may seem difficult to elevate the inner thigh alone, and you may have to elevate the entire leg to raise your thigh above heart level.
Use Appropriate Anti-inflammitory medications and Physical Therapy
Anti-inflammatory drugs should be used in the acute phase of a groin injury. The drugs of choice are naproxen and ibuprofen. There are prescription level drugs available, too. Physical therapy and an adequate stretching program are necessary for you to recover from your adductor muscle strain. These programs should be started after the acute painful injury has subsided.
October 18, 2009 at 5:57 pm
i have just experienced my first re-injury of a groin strain and it is terribly painful and annoying, this information hopefully will help me get back to training max deadlifts and squats as soon as possible… which seems as if it may be a month before i can train these movements again. curse you strained groin!!! and thank you shannan for shedding some light on my frustrating situation. i have been training for my max deadlift now for 10 weeks and i suppose 4 more weeks to feel 100% isin’t too high of a price to pay, for my health.