Explanation of Diagnosis

A groin strain is a tear or overstretching of the adductor muscles, which run along the inner thigh. It occurs due to sudden movements, overuse, or inadequate warm-up, especially in sports that involve sprinting, sudden direction changes, or kicking. Symptoms include pain in the inner thigh, tenderness, swelling, stiffness, and difficulty moving the leg.

Specific Work Modifications

• Avoid prolonged standing, walking, or squatting.
• Modify tasks to limit lifting, bending, or excessive leg movements.
• Use an ergonomic chair with lumbar support to reduce hip strain.
• Take frequent breaks to stretch and avoid stiffness.
• Apply ice (15-20 min) during breaks if swelling or pain increases.

Specific Activity Modifications

• Avoid high-impact activities such as sprinting, jumping, or heavy weightlifting.
• Modify workouts by switching to low-impact exercises like swimming or stationary cycling.
• Warm up properly before returning to activity.
• Avoid deep lunges or lateral movements until fully healed.

Recommended Supplements

• Collagen peptides (10 g daily) – Supports tendon and muscle healing.
• Vitamin C (500 mg daily) – Aids in collagen synthesis.
• Magnesium (300-400 mg daily) – Helps with muscle relaxation and reduces cramping.
• Omega-3 fatty acids (1000 mg daily) – Reduces muscle inflammation and stiffness.
• Turmeric (500 mg twice daily) – Provides natural anti-inflammatory benefits.

Recommended Nutrition and Hydration

Diet Recommendations:

• Muscle-repair foods: Lean protein (chicken, fish, eggs), legumes, and Greek yogurt.
• Anti-inflammatory foods: Fatty fish (salmon, sardines), turmeric, berries, nuts, and leafy greens.
• Collagen-boosting foods: Bone broth, citrus fruits, and bell peppers.
• Limit processed foods, sugar, and alcohol, which can slow recovery.

Hydration Tips:

• Drink at least 2–3 liters of water daily to support muscle function and tissue healing.
• Electrolytes (potassium, sodium, magnesium) may help prevent cramps and stiffness.

Home Exercise Prescription

Perform 2-3 times daily to reduce pain and improve flexibility:

Phase 1: Pain Relief & Mobility (Days 1-5, Reduce Swelling & Stiffness)

1. Ice Therapy

1. • Apply ice for 15-20 minutes, 3-4 times daily to reduce swelling.

2. Seated Butterfly Stretch

1. • Sit on the floor with feet together, gently push knees toward the ground.
   • Hold for 20-30 seconds, repeat 3 times.

3. Pelvic Tilts

1. • Lie on your back with knees bent, tighten your core, and flatten your lower back.
   • 10 reps, 2 times daily.

Phase 2: Strength & Flexibility (After 5-7 Days, Once Pain Improves)

4. Side-Lying Leg Lifts (Adductor Strengthening)

1. • Lie on your side, lift the lower leg slowly, then lower it back down.
   • 10 reps per leg, 2 times daily.

5. Standing Hip Adduction with Band

1. • Secure a resistance band around your ankle and pull the leg inward.
   • 10 reps per side, 2 times daily.

6. Glute Bridges

1. • Lie on your back, bend knees, and lift hips.
   • 10 reps, 2 times daily.

Phase 3: Return to Activity (After 2-3 Weeks, If Pain-Free)

7. Side Lunges (If Comfortable)

1. • Step sideways and slowly lower yourself down.
   • 10 reps per leg, 2 times daily.

8. Single-Leg Balance Exercise

1. • Stand on the affected leg for 15-30 seconds, increasing time as tolerated.
   • Repeat 2-3 times per leg.

⚠ Avoid running, jumping, or deep stretching until symptoms improve (typically 3-6 weeks).

Helpful Books

1. "Rehab Science: How to Overcome Pain and Heal from Injury" – Tom Walters, DPT
2. "The Anatomy of Stretching: A Guide to Flexibility and Injury Prevention" – Brad Walker

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.