We all know that in addition to knees and ankles, which are most often injured, groin is also most affected area. After a groin injury, it is definitely impossible to continue playing. If your partners accidentally stretch your groin during practice or play, in first place, no matter how important game is, you must immediately stop playing, rest off field and undergo medical examinations.
During an injury, it is best to rest and avoid prolonged physical exertion. When pain is gone, we can do some simple stretching exercises that can effectively help groin recover as soon as possible.
Causes of groin injuries
Often, a groin strain can be easily caused by sudden force of acceleration or other stretching movements.
How to deal with injuries
Ice compress for 48-72 hours, try to keep ice compress for 12 minutes every hour. When applying ice, it is best to wrap a towel over outer layer of ice. For convenience, you can tie ice cubes to groin pain, and then let your legs relax and keep them upright.
Resume
When your groin pain is gone, you can do some stretching exercises to help your groin recover effectively.
Attention
Be sure to do recovery stretching exercises when there is no pain, otherwise it is easy to cause a secondary groin strain and aggravate injury.
Recommend three simple and gentle stretching movements that can be done 3-5 times a day. A little pain is enough, do not endure it by force.
One
Spread your legs to a comfortable width, keep your upper body upright (do not arch your back), then press your upper body down, straighten your arms and stretch them forward (legs should be kept straight, not arched).
Two
The soles of feet are facing each other, upper body is held upright and knees are extended outward (note swing, just press until it hurts a little, don't overdo it).
Three
The front supporting leg, angle between thigh and calf is maintained at 90 degrees. Stand on back of your leg, knees on floor and feet down, stretch.
Four
Proper jogging (you can also run with a ball)
Recommendation
If there is no pain in groin, try doing recovery movements for a period of time before starting to play football (many friends are like this, if there is no pain, play football right away). Let groin have a good transition period. If there is no recovery period, coupled with insufficient warm-up preparation, entire groin muscle after a long rest will be in a tense state, and it will be easy to tighten it again.
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