Groin Strain Rehabilitation

What is a Groin Strain?

A groin strain is a tear or rupture of any of the adductor muscles in the groin. Groin strains are graded 1 to 3 depending on severity.

Who is this program suitable for?

The program is criteria-based, not time-based. You progress through the phases, only moving on to the next phase when you have reached specific exit criteria.

How does it work?

The program consists of 6 phases. You progress through the phases, only moving on to the next phase when you have reached specific exit criteria. Paul introduces each phase and guides you through the program via a series of videos.

The app tells you exactly what to do each day (Today’s tasks) and records your progress to be reviewed later by yourself, or your coach/physio. We don’t just aim to heal your injury with this program but enable you to come back even stronger than before.

Program content

Paul’s groin strain rehabilitation program comprises the following:

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 is included?

The 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, and taping.


Over 60 different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception, and functional.

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.

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