GROIN STRAIN REHABILITATION
A Step-by-Step Groin Strain Rehab Program by Elite Level Sports Physiotherapist Paul Tanner.
Struggling Groin Strain Rehab?
Sudden sharp pain in the groin when running? Stiffness in your upper thigh? Does the injury keep coming back? Groin strains often feel like they heal quickly. But without proper stretching, strengthening, and massage, they are likely to return and may become chronic.
Cure My Groin Strain
Our step-by-step groin strain rehabilitation app helps you recover fully, and even return stronger than before.
Why Structured Rehabilitation Is Essential
Groin strains cause pain in the inner thigh, often during sprinting, kicking, or sudden direction changes. Recovery requires restoring adductor strength, hip stability, and movement control through progressive loading. Our program delivers phased exercises to reduce pain, restore function, and lower the risk of recurrence, with progress tracked at every stage.
Is it suitable for me?
This program is suitable for anyone with a groin strain, whether acute, chronic, or recurring. It is based on the rehabilitation methods Paul Tanner uses with professional footballers, adapted into a clear step-by-step plan. Our criteria-based approach adapts to your recovery stage, ensuring the rehab program matches your symptoms and goals.
To access the full program, view our subscription plans.
“Trusted by physiotherapists who have worked with Premier League players and England Rugby.”
Program Author
Paul Tanner
Paul is Head of Medical at Bristol City FC and has previously held senior roles at Millwall Football Club, providing comprehensive match-day and training-ground physiotherapy and medical support.
His career also includes positions as First Team Physiotherapist at Norwich City FC and Senior Physiotherapist with London Wasps Rugby, giving him extensive experience at the highest levels of professional sport.
How does it work?
The program consists of 6 progressive phases. You’ll only move on once you’ve met the specific exit criteria, ensuring a safe and effective recovery. Each phase is introduced and guided by elite sports physiotherapist Paul Tanner through a series of step-by-step videos.
The app shows you exactly what to do each day (‘Today’s Tasks’) and tracks your progress, which can be reviewed by you, your coach, or your physio. This program isn’t just about healing your injury—it’s designed to help you come back stronger than before.
Phase 1
The aim of phase 1 is to reduce pain and inflammation and allow the muscle to heal.
Phase 2
The aim of phase 2 is to eliminate pain and allow a normal gait or walking pattern with minimal discomfort. By now your early morning soreness will be diminished.
Phase 3
The aim is to increase groin muscle strength and endurance.
Phase 4
The aim of phase 4 is to increase Groin muscle strength and endurance and prepare for a return to training/play.
Phase 5
This is the late rehabilitation & return to a full training phase.
Phase 6
You should now be back to normal training. Incorporate the following exercises as part of your routine to avoid your injury recurring.
What’s included?
The groin strain rehabilitation program consists of treatment and healing, stretching & mobility, strengthening, activation, movement control and functional exercises, as well as cardiovascular workouts to maintain fitness whilst you recover.
Treatment & healing
This covers how and when to apply treatment such as cold therapy & compression, heat, massage, taping & bracing. This is an essential element of rehabilitation of groin strain, especially in the early stages.
Stretching & mobility
These aim to maintain a normal range of movement in the ankle, knee, and hips. They begin early in stage one with simple active ankle movements and gradually progress to more dynamic hip mobility drills.
Activation exercises
These exercises maintain the hip abductor muscles (outside of the hip). It is important these muscles keep firing and stay in good condition ready for the demands later in the program.
Strengthening exercises
These exercises maintain and improving specific muscle strength around your knee joint. They begin with simple isometric exercises and become increasingly more demanding, with heavier loads and unpredictable movements.
Movement control exercises
These are proprioception-type exercises, aimed at improving your balance, control, and spatial awareness. Again, they start with simple balance exercises and progress to advanced balance board movements.
Functional exercises
Functional exercises bridge the gap between basic rehabilitation and sports-specific type drills. They begin with walking drills and progress through skipping-type sprint drills and agility training.
Priority support
If you have any questions about the program or your progress then use in-app support to get in touch with our qualified sports therapist for advice.
Got Questions? We’ve got answers.
How long does a groin strain take to heal?
A mild groin strain (Grade 1) may settle within 1–2 weeks. Moderate strains (Grade 2) often need 4–6 weeks, while severe tears (Grade 3) can take several months. Recovery is quicker with a structured rehabilitation plan.
What is the best treatment for a groin strain?
Initial management includes rest, ice, and gentle stretching. Long-term recovery requires strengthening the hip, core, and adductor muscles. Our SportsRehab app provides a step-by-step rehabilitation program with daily guidance and physiotherapist-led exercises to help you return safely to sport.
What causes a groin strain?
Groin strains are usually caused by sudden movements such as sprinting, twisting, or kicking. They often occur in sports like football, hockey, and rugby, where quick changes of direction place high stress on the adductor muscles.
When can I play football again after a groin strain?
Return depends on the grade of injury and your strength levels. Mild strains may allow a return in a couple of weeks, while more severe injuries can take months. Only return once you are pain-free and can sprint, cut, and kick confidently without symptoms.
Why do groin strains keep coming back?
Recurring groin strains are often due to weakness in the hip and adductor muscles, poor core stability, or returning to sport too soon. A complete rehabilitation program addresses these issues to prevent repeat injuries.
Visit our full FAQ page for detailed answers about the programs and using sportsrehab.app
“Testimonials”
Best app for sports injury rehab! Everything you need to know (and more) to help you rehab from a plethora of sports injuries. Does exactly what it says on the tin. 5 stars. Thanks
Visit our parent site Sportsinjuryclinic.net for more information about groin injuries.